It’s Spring and our farmers’ markets burst with what’s growing fresh at the moment. Here in Hawaii, there is always something that’s in season and ready to pick and eat. It’s kind of like fashion, fresh and always changing. Avocados are the main character right now. All the trees are just exploding with this delicious fruit.
Avocados have so many great attributes. That creamy rich texture feels so good in the mouth but avocados can also make us feel full longer helping to stave off hunger according to a recent study by Loma Linda University. That’s right, eating this delicious fruit increases satiety, which can help banish those afternoon munchies!
In the past avocados were avoided due to a high fat content, but health experts have discovered that the fat in avocados is actually good for you in many ways. This unique looking fruit with leathery skin, huge pit and creamy meat is filled with wonderful vitamins and nutrients that are very healthful. TAvodacos contain vitamins A, C and E, all of which provide a wealth of healthy benefits. Furthermore, nutrients like potassium, lutein and folate are found in high amounts in avocados. Antioxidants, which are great for preventing disease, are also found in large amounts in avocados, giving you another reason to enjoy this delicious fruit. As mentioned before, the fats in avocados may make some individuals wary of eating them. However, avocados contain monounsaturated fats, which can actually improve your the good blood fat levels. Below is a quick review of the vitamins and nutrients found in avocados, as well as benefits associated with eating them and three yummy recipes that will tickle your fancy.
Folate (Vitamin B9)
Body systems that benefit from the consumption of avocados include:
Avocados can also help prevent or reduce the risk of:
Cancer (i.e. prostate cancer or breast cancer)
Cataracts and macular degeneration
Osteoarthritis or rheumatoid arthritis
Here’s a few of recipes that are Oh So Healthful.
Tomato and Avocado Salad
2 tomatoes, sliced
2 avocados, cubed
juice of 1/2 lemon
6-8 kalamata olives, sliced (I used fresh from the deli counter)
5 fresh basil leaves, chiffonade
1 tablespoon of extra virgin olive oil
Crumbled feta cheese to sprinkle on top
Freshly cracked pepper
1. Arrange tomato slices on a large serving plate.
2. In a medium bowl, toss avocados and lemon juice together. Once combined, place them on top of the tomato slices.
3. Then add sliced olives and basil. Drizzle extra virgin olive oil on top. Sprinkle crumbled feta cheese on top and then season it with cracked pepper.
4. Feel free to sprinkle a bit of salt on top if you desire. I find this salad is perfectly fine without additional salt as the olives give it plenty.
Mango Grapefruit with Avocados Salad
4 tablespoons macadamia nuts
2 teaspoons maple syrup
2 teaspoons olive oil
1. First, segment your grapefruit. Cut both ends off, then cut all the rind off. Then take your knife and cut in between all of the little white membranes so you get beautiful pieces of grapefruit. Do this over a bowl so that you keep all the grapefruit juice that comes out as you cut the fruit. Save that and we’ll use it as for the dressing on our salad!
2. Then cut your avocado and mango. I have a little tutorial on how to cut a mango here. Mix the reserved grapefruit juice with the maple syrup and olive oil. Toss with all the fruit and top with macadamia nuts.
Chili with Avocado Salsa
Ingredients for Chili:
1 pound ground beef or chicken
3/4 cup diced onion
3/4 cup diced green bell pepper
2 cloves garlic, minced
1 (15 ounce) can tomato sauce
1 (14.5 ounce) can diced tomatoes
2 (15.5 ounce) cans kidney beans, drained
1 (15.5 ounce) can great northern beans, drained
2 tablespoons chili powder
2 teaspoons cumin
1 teaspoon salt
Ingredients for Avocado Salsa
2 avocados from Mexico, peeled and diced
1/2 cup diced onion
2-3 small to medium tomatoes, diced
1 jalapeno, ribs and seeds removed, finely diced
Juice from 1 lime
1/2 to 3/4 cup cilantro, chopped
Directions for the chili:
In a medium skillet, cook the ground beef until mostly browned. Add in the onion and bell pepper and cook an additional 3-4 minutes. Add in the garlic and cook for 1 more minute.
Add the beef mixture to a slow cooker. Stir in the tomato sauce, diced tomatoes, beans, chili powder, cumin and salt. Cook on low for at least 4 hours (but it can be cooked all day long).
TaDa the Topping!
Combine all ingredients and serve over the chili. All ingredients can be combined ahead of time except the avocado. Wait until serving to add the avocado.
So there you have it. I hope you enjoy these great tasty delightful recipes that are good for you.
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