Saturday, January 22, 2011

Nutritious and Delicious: Avocados

I love avocados! They are just so delicious, but they are also a nutrition powerhouse.

Avocados are a stone fruit, low in sugar and high in fiber.  They are high in potassium, low in sodium and high in folate (which helps reduce the risk of heart disease in women.)  This is a biggie, folks because heart disease is the NUMBER ONE killer of women in this country.  That's right, cardiovascular disease, including heart attacks, has been the number one killer of females since 2006.

Avocados are low in saturated fat but packed with essential fatty acids, specifically oleic acid which is a monounsaturated fat that can help lower cholesterol and protect against breast cancer.   The low-fat fad in this country scared people out of eating the fats that are absolutely essential to our bodies.  Healthy fats are important for every single system in our bodies including moist, young looking skin.  Avocados are so luscious and rich, you'll get all these amazing nutrition benefits as well as fullness and satisfaction!

Read more about avocado nutrition at World's Healthiest Foods and  
When I buy avocados, I look specifically Hass from California or Mexico.  I always buy one that is close to ripe (shiny, black pebbled skin that yields slightly to pressure but isn't super soft or mushy) so I can eat it within a day or two and several hard ones that still may have some green color to them that will ripen on the counter over the next few days.  When they get too soft, I pop them in the fridge so they won't rot.  They may darken a bit on the inside but it won't affect the wonderful flavor.

I love them diced in salads but my favorite application is a sandwich or wrap spread like for today's lovely lunch. 

Half an avocado spread on a whole grain wrap...

Topped with a big handful of organic mixed greens...


 And some boneless, skinless, no salt added salmon sprinkled with some lemon pepper...

All wrapped up and served with fresh fruit.  Wish I bought a dozen of these kiwis, they were spectacular!


Click here for a whole list of links to avocado recipes.

What is your favorite avocado application?


  1. I adore avocadoes: tasty and extremely nutritious.

    Here's a warning. Don't even try "slimcadoes", a supposedly lower calorie version of the avocado. We bought some by mistake and lived to regret it.

    They're watery and taste like crap and you can't make guacamole with them.

    Long live the real avocado!

  2. I LOVE avocados!!! Your wrap looks delicious and I am going to try it soon, but my all-time favorite way to eat avocado is all by itself, savoring every silky, buttery, rich (nutritious!) bite!

  3. I must be weird, but I do not like avocados at all! I never eat them. Surprising, because usually I like fatty things and fruits :D

  4. I LOVE avocados! I have one with breakfast every morning.

    I love the wrap idea, I will have to try it out.

  5. All the avocado love is making me smile!

    New Me~ I never heard of slimcados, they sound like a nightmare. Yet another reason not to buy "diet" food!

  6. Loads of avocado love here! My favorite thing to do, especially in the summer, is to slice up half an avocado and a handful of grape tomatoes (hopefully from my own tomato plants if all has gone well) and toss with a bit of olive oil vinaigrette dressing, and maybe a few whole wheat crackers. Makes a most lovely cool lunch on warm days!

  7. I've always loved guacamole but have never made it myself. Until a few months ago, I had never even tried an avocado plain. My husband had a slice on his plate at a restaurant and I asked to try it. I was surprised. I liked it. I've never bought an avocado and have been afraid to try. With your tips, I might give it a try soon. I know I would like to eat it either diced up in a salad or mashed as a spread like you've done here.