Though absolutely divine when naked, avocados can be dressed up with lime juice, salt, onion and cilantro and you’ve got guacamole. I know some of you are shouting, “Where’s the heat? What about the jalapeños?” Admittedly, I’m a spice wimp, so I will make guac with jalapeño for others if they request it, but I opt out when making it for my personal consumption. I even take it further and add a few taste bud teasers to my own guac, but you’ll just have to keep reading to find out what those are.
The one and only avocado
Let’s talk about the star of guac, the almighty avocado. It is such a versatile fruit. Yes, it is a fruit and grows on a tree. And should you desire, avocado can be enjoyed as part of any meal throughout the day.
Start your day with avocado toast. There’s a reason it has been all the rage in recent years. You can top that toast with green goodness, an egg, and even some bacon cooked crisp and crumbled over. For a lighter version, the avocado with feta crumbles sprinkled atop is a simple, yet tasty way to start your day. Take breakfast on the go with a breakfast burrito filled with your favorite morning must-haves and don’t forget a few slices of avocado. Another easy take-along breakfast is a non-dairy smoothie made with avocado for creaminess. Adding this unique green fruit into your diet at the start of the day is a great way to kick-off the morning with heart-healthy fats which can help lower cholesterol and keep you feeling fuller longer.
Health benefits
So, not just delicious, but loaded with health benefits, avocados are high in dietary fiber and low in sodium. They also are a great source of potassium—half of an avocado provides more than a medium banana and has much less sugar. With a glycemic index of about 40, and being rich in monounsaturated fat, avocados used in place of saturated fats can help reduce the risk of type 2 diabetes. In baked goods, you can use avocado in even proportions (1 cup to 1 cup) in place of butter or oil.
Have you ever made an egg salad with avocado? It’s a game changer. Either completely replace the mayonnaise with avocado, or if you enjoy a little mayo, just add a tad. Your egg salad will still bind together with that touch of creaminess, and on whole grain bread, you’ll have a sandwich strong in protein and healthy fat.
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Easy swaps, yummy dishes
Looking for a healthy condiment? You’ll find it in guacamole. Eat it as a dip, use it as a spread on your sandwich, drop a dollop on your burger or on most any food you like. Earlier, I listed the basic ingredients, but your recipe can be amped up any number of ways. An easy trick that my kids picked up from me is to make fresh pico de gallo, which is basically tomato, onion, lime juice, serrano or jalapeño pepper, and cilantro. You guessed it— I leave out the pepper, and sometimes also the cilantro, but I always add garlic. Rewind: My kids make it nowadays, the same way. It pays to have your kids help in the kitchen when they are young and willing. When the pico de gallo is done, they reserve approximately a quarter-cup of it, add two avocados, mash together, and… instant guac! It’s a party in your mouth, but you don’t need to mash your avocado to enjoy it. Avocado tacos are the latest craze, and of course, avocados added to most any salad are delicious.
Even with dinner, avocados are a winner. 😊 Avocado in or on sushi is an option at most any restaurant with sushi on the menu. First cultivated in South America, avocado is commonly part of many dishes that originated in that region. You can stuff an avocado with your favorite fillings, enjoy avocado fries, or have a bowl of creamy avocado soup. Make pasta with a healthier alfredo sauce, using avocado to dramatically cut down on the saturated fat.
As already mentioned, baked goods can benefit from replacing saturated fat with avocado. Your desserts will come out moist and delicious. This swap works especially well with chocolate—so much so that friends swear by making chocolate mousse and fudge pops with avocado. I’m one of the few people on the planet for whom chocolate is a take it or leave it. For that reason, I’ve never tried the last two, but my chocoholic friends are happy to consume my share.
Those of us who live in California are lucky to reside in the state that produces the most avocados and we can find them in our stores year-round. From morning to evening, you may enjoy another “A” fruit each day to keep the unnecessary visits to the doctor away.
Contributing writer Denise Lum is a Health and Fitness Coach raising her family in Alameda. Contact her via [email protected] or FitnessByDsign.com. Her writing is collected at AlamedaPost.com/Denise-Lum.
