"Cinco de Avocado"

 

 

There’s a lot of discussion about avocados lately – since the US gets 80% of our avocados from Mexico and if a wall is built or the border is shut down, our supply of these nutrient-packed superfoods will be devastated (not to mention, no more Mexican TVs, blue-jeans, etc.).

 

 

So, I say, in celebration of Cinco de Mayo – 

let’s make the most of avocados while they’re still legal and accessible.

 

 

While the average avocado contains 322 calories and 29 grams of fat – they are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. ... so don’t let the numbers scare you. They are full of healthy, beneficial fats that help to keep you full and satiated (and the fiber can help you poop.)

 

 Avocados 101

 

How to choose avocados?

  • If you’re going to eat it right away – you want to choose one that is firm but slightly soft, and definitely not mushy. You want to be able to squeeze it a little. Avoid really dark ones, as they are probably brown inside

  • If you’re going to make guacamole (see recipe), then you can choose some that are a little mushy

  • For those that you plan on eating later in the week – they can be a little on the harder side, as they’ll ripen in the next few days

How to store avocados?

  • Keep them on the counter or in an open basket or container on the counter

  • Don’t refrigerate them (unless you have cut one in half – then store it in plastic wrap with the pit still in)

  • To expedite the ripening process, either store them in a brown bag, or next to ripe fruits like apples, bananas and tomatoes (why do tomatoes have an “e” and avocados don’t? just wondering…)

How to cut / use avocados?

  • Wash the outside of the avocado with veggie wash before cutting it (this will wash away any pesticide that may get into the knife or spoon and into your mouth)

  • Cut in half (lengthwise)

  • Use a large, sharp knife and “stab” the pit, twist it slightly and pull it out

  • Either slice the avocado while still in the skin or scoop it out with a spoon and slice/serve as you like

 

Recipes

 

Guacamole

 

Ingredients:

  • 3 avocados

  • 1 large tomato, cut into small pieces and seeded

  • ½ red onion, chopped

  • Bunch of cilantro, chopped

  • 2 limes, juiced

  • 1 TBSP sour cream (or plain Greek yogurt)

  • 1 clove garlic, minced

 

Directions:

  1. Slice avocados in half, lengthwise. Remove pit and scoop out insides. Mash with a fork.

  2. Slice tomato in half, remove seeds, then continue to cut into small ¼ inch cubes. Add to avocado.

  3. Add onion, cilantro, lime juice, sour cream or yogurt and garlic to the avocado and tomato mixture.

  4. Serve immediately or can be stored in the refrigerator in an airtight container.

Serve with baked corn chips and raw vegetables.

 

Avocado Pear Smoothie

Ingredients:

    • ½ ripe, firm avocado – slice in ½, remove pit and cut flesh into cubes

    • ¼ cup (about 2 oz.) drained silken tofu

    • ½ cup unsweetened pear juice

    • 1 TBSP honey

    • ¼ tsp pure vanilla extract

    • 1 cup ice cubes

Directions: Blend everything together and drink immediately.

 

Avocado pudding

Ingredients:

  • 2 avocados

  • 1/2 cup cacao powder or chocolate protein powder

  • 1 Tbsp vanilla extract

  • 1 Tbsp chia seeds

  • 1/4 cup unsweetened almond milk or coconut milk

  • 2 Tbsp organic stevia

  • 2 Tbsp organic pure maple syrup 

  • Few dashes Himalayan pink salt

  • Optional: ½ very ripe banana

Directions:  In your food processor or blender, add all of the ingredients and blend until smooth and creamy. Enjoy!

 

About the Author: Debbie Slutzky earned her Certificate as a Health Coach from the Institute for Integrative Nutrition in 2010. Debbie is passionate about avocados and hates wasting a perfectly ripe one.

 

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Kim Ross, MS, CNS, CDN, IFMCP

315-359-4142  |  941-234-0064

2602 Genesee St. Utica, NY 13502

1201 6th Ave W. Bradenton, FL 34205

Serving Central NY, the Mohawk Valley,

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