. . . unless you’re an avocado and then it’s your job! That and to be deliciously healthy. I have to come clean, I have not always been an avocado fan, but in recent years I’ve started to appreciate their flavor & texture in my cooking. Not only are they creamy and versatile for many salads and dips, but these little green gems are just down right good for you!
Here is what adding 1 cup of fresh avocado into your diet can offer:
- 40% DV of fiber,
- 38% Vitamin K,
- 30% Folate,
- 24% Vitamin C,
- 20% Vitamin B5,
- 20% Potassium,
- 19% Vitamin B6,
- Wide variety of carotenoids like betacarotene, lutein, and neoxanthin (even though they’re green).
That’s a pretty good deal! You might be thinking avocados are fairly high in fat. It is true; however, most of their calories are derived from healthier monounsaturated fat, and their overall fat composition is very interesting. Avocados contain unique kinds of healthy fats, which have been well documented to provide anti-inflammatory benefits especially when treating arthritis. They contain polyhydroxylated fatty acids (PFAs) which are found almost exclusively in marine plants, providing additional strong anti-inflammatory benefits. Lastly, avos fat profile is mostly derived from Oleic acid, which is also found in olives and olive oils. This monounsaturated fatty acid that has been shown to help decrease heart disease and increase our absorption of fat soluble nutrients like carotenoids.
And if that’s not enough to show their dietary worthiness… It has more recently been shown that consuming fresh avocados along with antioxidant rich veggies like tomatoes & peppers, aids in our absorption of those veggie’s nutrients. So, throw some avo in your next salad and get absorbing!
Recently a friend graciously gifted me some of her family farm-grown, local CA avocados. I was excited to put these guys to good use! Considering I live in Southern CA, and have an abnormal affinity for Mexican food, guacamole seems the right destiny for our avos. I’ve had many versions I like, and just as many I don’t. The ones I lean towards may not be the most authentic, but they are simple and delicious with some added tomatoes, onion, little pepper and lots of lime. We shall call it Gringo Guac…
My Tostito Scoops are not going to know what hit them!
- 3 large avocados, ripe
- 1.5 tsp jalapeño, deseeded & chopped finely
- 2 tbsp ripe tomato, chopped
- 1 tbsp sweet onion, chopped finely
- 1 clove garlic, minced
- 2 tbsp prepared salsa, (fresh, medium heat)
- 1 tsp lime juice
- 2 dashes Cholula hot sauce, chile lime variety
- 1 T fresh cilantro, chopped finely
- ¼ tsp seasoning salt (more or less depending on taste)
- dash ground black pepper
- slice avocados in half, length-wise around pit.
- Remove pits.
- Scoop avocado flesh into medium mixing bowl.
- Deseed and chop a small jalapeño, chop a tomato, cilantro and onion.
- Add chopped ingredients to avocado.
- Add lime juice, salsa, S&P, and Cholula to taste.
- Mix well, leaving some chink and serve with chips!
I use some fresh jalapeño to give this a little kick, though once the pith and seeds are removed, they’re not too hot of a pepper. Though, don’t touch your eye without washing your hands (that was my least favorite moment while preparing this). I use a little less than a teaspoon of finely chopped jalapeño, though I know plenty of folks who would double that easily. So, season to your own taste. The same goes for the salt & pepper. The liberal amount of lime juice is my favorite addition, giving us an acidic citrus component, which compliments the creaminess of our avocados.
Who needs to spend $12 bucks for table-side guac at a restaurant, when you can conjure-up a batch at home in minutes! I have to say ours is muy bueno. I am lucky to have local CA-grown avocados, and think the fresher you can buy them the better. Good thing they’re in season now and available at almost every market. So, grab some chips and let’s get dipping!
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I’m drooling …