Monthly Archives: September 2014

Healthy Avocados Pack a Nutrition Punch

One reader expressed concern over whether the avocados in the sandwich were fattening. I took this as an opportunity to talk about the amazing fruit known as the avocado.

To clear up the issue of whether or not the delicious avocado is fattening, let me just say this – it’s not. Avocados are anywhere from 5 to 22% fat, and the majority of this fat is monounsaturated, just like the fat you find in olive oil. This is a heart-healthy fat used in the body for many purposes, none of which involves gathering around your middle. Combine with this the high content of lipase, the enzyme that breaks down fat, and vitamin E, whose antioxidant value keeps the fat protected from free radicals, and you’ll see that the avocado represents a perfect healthy fat source.

Some Comments here:

1. I absolutely love guacamole the only disadvantage are the numerous chips that you need to scoop it up. However I have found many great ways to love Avocado on it own.

Balsamic vinegar is almost like a magic mix with a plain avocado when you just slice up the avocado and drizzle over the balsamic. I also like to change it up by adding onion, tomatoes and peppers. I have tried a variety of salad dressing and found that they also work but it seems that the oil/vinegar based dressing work best.

2. I’ve heard that avocados can also raise good cholesterol levels (i.e. HDL) the cholesterol needed to protect the arteries from plaque formation and accumulation. This may have something to do with the monounsaturates, also found in other foods like certain fish and vegetable oils.

A case in point (possibly): a day before visiting a medical lab for a blood sample, I consumed a good portion of avocado without changing other aspects of my diet or exercise regimen. My HDL level went up considerably also lowering the ratio of total cholesterol to good cholesterol to below a critical level.

3. A great way to avoid the fattening chips, is to make your own using tortillas. I sell Pampered Chef and share this with all my shows- so healthy and easy! Just buy whichever brand of whole wheat tortilla you prefer, cut into wedge shapes- (I use my pizza cutter for this) preheat oven to 400 degrees, place wedges on a piece of stoneware and bake for about 10 minutes- keep an eye on them…they are crispy and strong enough to scoop dips. If you wish to add a bit of flavor to them, simply spray lightly with Tamari or soy- or a spray dressing of your choice! My easy Guac recipe is to add a cup of salsa to a few chopped avocados, lime juice, sea salt and garlic- so easy -so good!

4. An Avocado smoothie in the morning is like a complete breakfast. A whole avocado, 1 cup of milk and a spoonful of sugar. Place in mixer till smooth. There is another recipe for it, popular in Rio de Janeiro. Cut avocado in half, remove pit. Cut pulp in small pieces by criss crossing with knife. Sprinkle with one tsp of sugar. Add 3 Tbsp of Gin and let sit to sink into the fruit. Place in fridge for 1/2 hour and then enjoy, anytime of the year! I have more but it would take too much space. Any which way, Avocado is a perfect, healthy food.

5. Like the person mentioned before, thank god someone is clarifying all the myths about this fruit. You get all kinds of mixed messages from different media sources, you never what what true of false. It’s very confusing. I grew up eating Avocado from my back yard trees abundantly for many many years, so when I heard this other side of the story of how it’s fattening, it just confused me totally!!!

6. Make up a traditional Greek salad (without lettuce)i.e. red pepper, onion, cucumber, tomatoes, feta cheese, black olives and add the avocado. Olive oil and balsamic vinegar.

Also a great sandwich: tomato, cucumber, avocado, sprouts, mayo on your favorite whole grain bread.

7. I didn’t know my favorite fruit has all these good things! growing up my sister & i used to put avocado on our hair before washing it as dry hair treatment (it works mind you!) but grandma used to admonish us saying it’s better if you eat it! 🙂 well i guess I’m finally listening to her, avocado is my favorite food now.. my most favorite is the smoothie/juice blend, but i add orange juice (instead of the sugar) and sometimes replace the milk with flavored yogurt. blend it with strawberry and/or oatmeal for variety & quick breakfast.

8. Every time I travel to Morocco I order the Avocado drink: One avocado cut in half, pit and skin taken off, one glass of milk, one spoon of honey or sugar, (optional)one spoon of almonds, two spoons of dates (without pits). Put in mixer and enjoy the drink!