Avocado’s Health Benefits + Super Easy Guacamole Recipe

THE ASTOUNDINGLY AMAZING AVOCADO

Welcome back to WHAT’S ON THE #MENUMONDAY everyone!

Gosh, we’ve finished our five part series on Organic Produce – so now, why don’t we continue with a few facts about ONE of our TOP TEN BEST VEGGIES that we never have to buy organic – and one with great nutritional value to boot — the amazing avocado!

Now remember, we don’t have to buy our avocados organic in large part due to the thick skin on this veggie that protects the delicious edible part from pesticide residue – or pest res. But, that’s just for starters. The avocado also has high levels of potassium. Indeed, two and a half avocados have as much potassium as ten bananas – or approximately 4,700 mg – which is the recommended daily requirement for the average adult.

In addition, avocados are loaded with healthy monounsaturated fats and are one of the few natural foods that contain significant levels of both Vitamin C and E. Now, this is important because studies have shown that these two vitamins work together in a process known as antioxidant recycling. In other words, these two vitamins join forces to boost the amount of cancer-fighting antioxidants in the body. AND, this combination of C and E also may slow the formation of plaque in our arteries – which can help protect us from potential strokes and heart attacks.

And just to round this out, avocados also provide us with Vitamins A, C, E, K, copper, folate, iron, magnesium, phosphorus and more fiber than most fiber-filled snack bars.

SO NOW, let’s really rev this post up and throw a few other ingredients into our avocado for a yummy and surprisingly nutritious guacamole dip!

                                                   SUPER EASY GUACAMOLE

2 Avocados, Mashed

Added Nutritional Value:

1 Small Onion, Diced                      Vitamins C and K, B6, Biotin, Calcium, Folic Acid

1-2 Garlic Cloves, Diced                Vitamin C, B6, Calcium, Copper, Manganese, Potassium, Selenium

1 Tomato, Diced                             Vitamins A, C, K, B6, Copper, Folate, Lycopene

Juice of 1 Lime                                 Vitamin C, Flavonoids

Dash of Pepper                                Vitamin K, Calcium, Copper, Iron, Manganese

OR

Dash of Cayenne                             Vitamins A, C, B6, Capsaicin, Manganese, Potassium

So, that’s it! Just mix everything together in a bowl and you’re done! Easy, right??

And now for our…

I’M NOT A CHEF BUT HERE’S MY EVERYDAY KITCHEN TIP ANYWAY

When the flesh of an avocado is exposed to the air a chemical reaction occurs, which turns this gorgeous green veggie into a bitter brown sludge.

To keep your avocado or guacamole fresh and green:

1. Squeeze a little more lime juice over the top so the exposed avocado or dip is completely covered. The acids in the fruit impede the browning process.
2. Then cover with plastic wrap – making sure the wrap is touching the entire surface of the avocado. This helps prevent oxygen from interacting with the dish, thereby reducing the amount of discoloration.
3. Now, if you are fresh out of lime juice and plastic wrap, simply cover the entire dish with water. The water also protects the avocado from oxygen. Then, when you’re ready to serve, just drain off the water and enjoy!

And, there we have it! A really tasty snack that works with our health – not against it!

So, continue to have a great summer everyone – thanks for joining me and until next time, EAT WELL and BE WELL!

                               TAKE THE COURSE AND TAKE CHARGE!!

Image courtesy of Mister GC at FreeDigitalPhotos.net