Avocado: The super fruit

This up and coming fruit is making its way into many diets and new recipes and for good reasons too! The health benefits of Avocado are endless and not to mention they are delicious!

 

Avocados are rich in monounsaturated fat that is easily burned for energy. I know the word fat may scare some, but the monounsaturated fat is healthy for you! Foods that contain this fat lessen your LDL cholesterol, which is harmful to your body. Try to eat a whole avocado every day by simply adding it to your salad for example. This will increase your healthy fat and calorie intake without increasing protein or carbohydrate intake by saying putting chicken in the salad instead. Avocado is also very high in potassium and will help balance your vitally important potassium to sodium ratio.

Avocados are also very low in fructose, which is yet another bonus, and provide close to 20 essential health-boosting nutrients, including:

·         Fiber

·         Potassium (more than twice the amount found in banana)

·         Vitamin E

·         B-vitamins

·         Folic acid

 

These super fruits are also said to be one of the safest fruits you can buy. Their thick skin protects the inner fruit from any pesticides. Most experts believe you do not need to buy more expensive organic avocados because of the little pesticide exposure.

 

Avocados have high fiber content as well. A typical avocado will contain both insoluble and soluble fiber, which makes it extremely powerful. Soluble fiber is great for appetite control. It has the effect of making you feel full, because it turns into a gel that sits in your stomach for a while when it comes into contact with water.

 

Introduce this green fruit to your diet and reap the bountiful benefits! Here is just one simple recipe to get you started.

 

Raspberry Avocado Salad with Honey Raspberry Vinaigrette

 

Ingredients:

Salad

•     2 ripe, Fresh Hass Avocados, peeled, seeded and diced


•     1 (5 oz.) package spring mix salad


•     1 (11 oz.) can mandarin oranges, well drained


•     1/2 cup glazed walnuts, coarsely chopped


•     1/3 cup sliced green onions


•     1 cup fresh raspberries


•     Pepper to taste


Dressing

•     1/4 cup extra virgin olive oil


•     1/4 cup raspberry vinegar


•     1 1/2 Tbsp. honey


•     1/2 Tbsp. Dijon mustard


•     1/4 tsp. salt


Instructions:

1.  To prepare dressing, whisk together the oil, vinegar, honey, mustard and salt in a small bowl; set aside.

2.  Place the greens, oranges, walnuts and onions in a large bowl.

3.  Drizzle with dressing and toss to coat.

4.  Add avocados and raspberries and toss lightly.

 

4 Sensational Summer Smoothies!

On a hot summer day, there’s just something about fruity, ice-cold smoothie that makes them impossible to resist. The great thing about smoothies is that you can pretty much modify them to fit whatever craving you have and whatever health needs you’re trying to satisfy! Here are 4 easy and delicious recipes for your perfect summertime beverage!

 

1. Orange Smoothie- A low-calorie, healthy smoothie that tastes just like a creamsicle. It’s a perfect post-workout thirst quencher or mid-afternoon snack.

Ingredients

·         1 navel orange, peeled

·         ¼ cup fat-free half-and-half or fat-free yogurt

·         2 tablespoons frozen orange juice concentrate

·         ¼ teaspoon vanilla extract

·         4 ice cubes

 

Directions

1. In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

 

 

 

2. Green Tea, Blueberry, and Banana Smoothie- Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.

Ingredients

·         3 tbsp water

·         1 green tea bag

·         2 tsp honey

·         1 ½ C frozen blueberries

·         ½ med banana

·         ¾ C calcium fortified light vanilla soy milk

 

Directions

1. In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.

2. In blender with ice crushing ability, combine berries, banana, and milk.

3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. Pour smoothie into tall glass and serve.

 

 

 

 

3.  Strawberry- Banana Smoothie- Strawberries and banana make the ultimate smoothie blend. Enjoy it in supplement to a light breakfast or as an energizing snack. Get your protein on the go!

Ingredients

·         1 cup plain nonfat yogurt

·         1 banana

·         ½ cup orange juice

·         6 frozen strawberries

 

Directions

1. In a blender, combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

 

 

4. Strawberry-Kiwi Smoothie- Stay full and fight disease! This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.

 

 

Ingredients

·         1 ¼ cups cold apple juice

·         1 ripe banana, sliced

·         1 kiwifruit, sliced

·         5 frozen strawberries

·         1 ½ teaspoons honey

 

Directions

1. In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth