Avocados are another so-called “fatty food” that many of us have been conditioned to avoid,
but this is a power-packed super food! Not only is this fruit super high in monounsaturated
fat, but also chock full of vitamins, minerals, micronutrients,
and antioxidants.
helps your body to maintain proper levels of hormones that
help with fat loss and muscle building. The healthy fat
content in avocados helps control insulin levels, makes you
feel full longer and takes away junk food cravings. And that
equals a leaner, healthier body. Avocados are a great snack!
that helps lower cholesterol and is helpful in preventing breast cancer and other cancers.
Avocados are also a good source of potassium, a mineral that helps regulate blood pressure.
Adequate intake of potassium can help to guard against circulatory diseases, like high blood
pressure, heart disease, or stroke.
acid, a B vitamin that plays an essential role in making new cells by helping to produce
DNA and RNA. Folate also helps lower the risk birth defects in babies, and is important for
heart health. One study showed that individuals who consume folate-rich diets have a much
lower risk of cardiovascular disease or stroke than those who do not consume as much of
this vital nutrient.
for eye health. It also contains measurable amounts of related carotenoids (zeaxanthin,
alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E), all
significant cancer fighting ingredients.
great healthy fat, enjoying a few slices of avocado in your tossed salad, or mixing some
chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will
greatly increase your body’s ability to absorb the healthy carotenoids that vegetables
provide.
Guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is a super delicious
and nutritious satisfying snack. Avoid the fattening corn chips and dip veggies in your
guacamole instead, or eat with a fork or spread on sandwiches or a juicy grass fed
hamburger. There are a zillion delicious ways to enjoy avocados!
Perfect Guacamole Recipe
Ingredients
- 2 ripe avocados
- 1/2 red onion, minced (about 1/2 cup)
- 1-2 serrano chiles, stems and seeds removed, minced
- 2 tablespoons cilantro leaves, finely chopped
- 1 tablespoon of fresh lime or lemon juice
- 1/2 teaspoon coarse salt
- A dash of freshly grated black pepper
- 1/2 ripe tomato, seeds and pulp removed, chopped
Garnish with red radishes or jicama. Serve with tortilla chips.
Method
1 Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. (See How to Cut and Peel an Avocado.)
2 Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.
Keep the tomatoes separate until ready to serve.
Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.
3 Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.
4 Just before serving, add the chopped tomato to the guacamole and mix.
Variations
For a very quick guacamole just take a 1/4 cup of salsa and mix it in with your mashed avocados.
You don’t need to have tomatoes in your guacamole.
THE BEST CHIPS:
Garden of Eatin’ Blue Corn Tortilla Chips
–
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com
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