Getting Healthy

Avocados—The Even More “How”

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GuacamoleGuacamole, that traditional Mexican and Central American dip that we are all so familiar with, and that I could eat by the gallons, is another way to incorporate avocado in your diet. Here’s a great recipe to try…Vegetarian Guacamole Recipe by Jamie Oliver

 

Meals…For my non-vegan readers, avocados can be great meal starters. Fill avocado with tuna, shrimp, or chicken. Add avocado slices to hamburgers, tortas, hot dogs, and carne asada. Combine avocado with eggs to make scrambled eggs, tortillas, or omelettes.

These Vegan Enchiladas with Cilantro Avocado Cream Sauce from Oh She Glows have just been added to this week’s menu plan. In addition to serving the sauce over the enchiladas, you can also serve sauces such as this with chicken, hamburgers, and hot dogs.

Pasta with Avocado SauceCook 18oz pasta according to directions. Blend together 1 garlic clove, 1/4C minced basil leaves, 1Tbsp lemon juice, 1Tbsp olive oil, dash pepper, dash lemon zest, 1 ripe avocado, 1Tbsp water, dash salt. Drain pasta. Serve sauce over pasta.

 

 

Salad…Avocados are best eaten along with other fruits and vegetables because avocados enhance the nutrients that are present in whatever fruits and vegetables you serve them with—at least tripling how well your body absorbs carotenoid, an antioxidant which helps protect the body against free radical damage.

Avocado Salad Recipe…Mix chopped onion, tomato, lettuce, avocado, and any other vegetables or meat you desire or that you have on hand. Add salt, pepper, lime juice, and drizzle olive oil over the salad. You may add

 

Salsa…Toss together 3 diced tomatoes, 2 diced avocados, 1 diced red bell pepper, ½ dicerd red onion, 1½C corn, 1 small can sliced black olives, 3 minced cloves garlic, ¼ of a finely diced jalapeno pepper, ¼C chopped cilantro or parsley, juice of one lemon, 1Tbsp olive oil, salt, pepper. Refrigerate. Serve with whole grain or bean chips, tacos, burritos, or fresh veggies.

 

Sandwiches/Toast/Wraps…Avocado is a great vegetarian substitute for meat in sandwiches, as well as a better for mayonnaise in any sandwiches.

Avocado “Grilled Cheese” Sandwich…One great sandwich to try would be the following recipe for a vegan grilled “cheese” sandwich…

Lightly toast 2 slices of vegan whole wheat bread. Prepare the sandwich with 2Tbsp vegan mayo, 1/2 of a ripe avocado, 6 very thin slices of green bell pepper, 6 very thin slices of red onion, and 2tsp extra virgin olive oil. Brush sandwich with olive oil. Grill as you would a regular grilled cheese sandwich.

 

Smoothies...Avocado smoothies are a great breakfast treat or post-workout snack.great breakfast treat or post-workout snack. For the simplest avocado smoothie, blend together 1 whole avocado, 1C milk, 1C ice, 1⁄2tsp vanilla, and 2Tbsp sugar….using any milk or sugar substitutes that you choose (more on this later)

 

Soup…Any easy way to incorporate avocado into any other soup would be to use it as a garnish. This will add both flavor and health benefits.

Another option would be to try an avocado soup…such as this hot soup from Healing Tomato, or this cold soup from All Recipes.

 

Sushi…Avocado are akey ingredient in California rolls and other makizushi (“maki”, or rolled sushi). I’ve only tried making sushi once, but I’m seriously thinking about getting my sushi mats back out and trying this recipe from Plant Based U.

So with all these recipes on hand and both my interest and taste buds awakened, I have now added avocados to our family’s permanent grocery list. Not only will these avocado recipes make a filling addition to our future meals and snacks, they will also provide ourfamily with nutritious heart-healthy fats, fiber, folate, vitamin A, potassium and more.

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Getting Healthy, Sweet, Sweet Sunday

Nut Butters

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla

Shopping for a nut butter can get overwhelming quickly. There are so many options—almond, peanut, cashew, sunflower, coconut, soy, walnut, multi-nut, hazelnut—and you want to make sure that you are choosing the best of the best.

Things to look for when shopping for a nut butter…

  1. Full Fat...reduced fat butters usually have a ton of sugar and other processed ingredients such as corn syrup solids to give the nut butter the “feel” of a full-fat version
  2. Little or no hydrogenated oils
  3. Low Salt Content
  4. Minimal Added Sugar
  5. No processed ingredients or stabilizers
  6. None of the following words on the label…these words all indicate that the nut butter has tons of added sugar and is more like a dessert—chocolate, flavored, honey/honey nut/honey roasted/honey flax, maple, nutella/hazelnut, vanilla
  7. Requires refrigeration…betters should NOT be able to sit out without going rancid.
  8. Requires stirring…nuts are primarily fat. When you grind them up and store them, the fat should separate from the ground up nuts….if not, some sort of palm oil or hydrogenated oil has been added.
  9. Short ingredients list…ingredients should literally just be whatever nuts are in the butter and salt

 

 

Almond Butters

Almonds are one of the most nutritious nuts…a great source of riboflavin, magnesium, manganese, vitamin E, flavonoids, healthy fats, calcium, B vitamins, copper, phosphorus, molybdenum, monounsaturated fats, fiber, and protein.

Almond butter can be a good choice for ensuring healthy metabolism, fighting heart disease and cancer, helping combat heart disease, and preventing osteoporosis.

Some of the healthiest almond butters available include…

  • Barney Butter Bare Almond Butter
  • Blue Mountain Organics Almond Butter
  • Dastony 100% Organic Stone-Ground Raw Almond Butter
  • Justin’s Classic Almond Butter
  • MaraNatha Raw Almond Butter or Organic Almond Butter
  • Trader Joe’s Creamy Almond Butter
  • Whole Foods 365 Organic Unsweetened Almond Butter

 

Peanut Butters

Peanut butter is obviously the most popular of all nut butters…a great source of B vitamins, copper, manganese, protein, molybdenum, phosphorus, and vitamin E.

Some of the healthiest peanut butters available include…

  • MaraNatha Organic Peanut Butter
  • Nutzo Original Peanut
  • Smucker’s Natural Peanut Butter
  • Smucker’s Organic Natural Peanut Butter
  • Santa Cruz Organics Peanut Butter
  • Trader Joe’s Organic Creamy Valencia Peanut Butter
  • Whole Foods 365 Organic Unsweetened Peanut Butter

 

Sun Butters...Sunflower seed butter, a great alternative for those with tree nut allergies, can provide even more fiber, magnesium and vitamin E than traditional nut butters…and are also a wonderful source of protein, B vitamins, folic acid, copper, manganese, selenium, phosphorus, healthy fats, and fiber. A great “sun butter” to try is MaraNatha Sunflower Seed Butter.