Getting Healthy

Date-Sugar Sugar Cookies

Now that we know that date sugar is a healthy sweetener alternative for diabetics than standard granulated sugar…where do we find it?…how do we make it ourselves?…how do we use it in a recipe?

What are the benefits of using date sugar instead of regular granulated sugar?

  • Antioxidants…Dates contain the highest concentration of antioxidants of any dried fruits.
  • Caloric Content…Date sugar contains 288 calories per half-cup, as opposed to regular white refined sugar which has 387 calories per half-cup.
  • Energy Boost…Dates contain 29 grams of natural sugars—such as glucose, sucrose and fructose—and are one of the best snacks that you could eat to help you have more energy.
  • Intestinal Health…Dates helps increase the amount of “good” bacteria found is in the intestines and as a result help to keep you “regular” and prevent constipation.
  • Nutritional Value…Date sugar is loaded with vitamins and minerals like calcium, iron, magnesium, phosphorus, zinc, iron, copper, manganese, and selenium; where white sugar does not.
  • Potassium Content…Date sugar actually has more potassium per serving size than bananas do.
  • Weight Control…Date sugar is loaded with fiber, protein and carbs which make you feel full much longer. This can help to curb hunger and help prevent weight gain.

Where do we find it?

Commercial date sugar made from unsulfured, organically grown dates is typically hard to find in actual local grocery stores and even health food stores. Your best bet is to buy your date sugar online from such sources as Thrive Market, Bob’s Red Mill, and Amazon.

How do we make it ourselves?

The problem with date sugar, however, especially organic types, is that they can be very expensive.

But it is possible to save money by making your own date sugar.

Making your own date sugar is actually quite simple. Simply buy inexpensive fresh or dried dates in bulk…It is not even important that the dates that you choose to make your date sugar are  the richest, sweetest, moist varieties. Just any old date will do.

Pit and slice them, and dry them using a food dehydrator or a very low-temperature oven. Once your date slices are fully dry, pulverize them in a food processor.

How do we use it in a recipe?!

Commercial or homemade date sugar can be substituted measure for measure for both granulated white sugar and brown sugar…but many people claim that this makes their baked goods taste too sweet, and reduce the amount of date sugar to only 2/3C date sugar for every cup of sugar called for in the original recipe.

Date sugar is particularly good when baking nut or fruit breads that will also contain whole pieces or chunks of another type of fruit or nut….such as banana-nut bread or an apple-walnut bread.

Date Sugar and Liquids…Remember that date sugar does not dissolve when stirred into water or liquids. Many chefs try dissolving the date sugar in boiling water before adding to the batter. This might work if water is already an ingredient in the given recipe. I personally hate changing ratios and proportions, and leave all this to the people who actually passed college algebra the first time that they took it.

Otherwise, just be aware that date sugar may show up as distinct, sweet flecks in cake, pancake or waffle batters.

Storing Your Date Sugar

Date sugar, just like brown sugar, tends to clump together…because they both are naturally “hygroscopic”…new word of the day, simply meaning “able to readily absorbs and retains moisture.”

So be sure to store your date sugar in an airtight jar or other container…probably in your pantry with perfectly-alphabetically-lined Mason jars containing brown sugar, coconut sugar, and now date sugar…

If you want to store your date sugar in a shaker, place a saltine cracker or two in the container to absorb any moisture.

Date-Sugar Cookies

Date Filling:

  • 2C chopped dates
    1C sugar
    1C water
    2 tablespoons lemon juice
    1/4 tsp salt
  • 1 pound chopped walnuts or pecans

Combine chopped dates, sugar and water in a 2-quart saucepan. Bring to a boil. Cover. Reduce heat to low. Simmer ten minutes. Add lemon juice and salt. Cool. Refrigerate until ready to use.

Dough

  • 1tsp vanilla
  • 3 eggs
  • 3 tablespoons milk
  • 1C butter or margarine, softened
  • 3 1/2cups all-purpose flour
  • 1/4 cup yellow cornmeal
  • 1 tsp cinnamon
  • ½tsp ground cloves
    1Tbsp baking soda
  • Confectioners’ sugar
  • 1/2 tsp salt
  • 2 teaspoons water
  • 1 cup chopped pecans

Preheat oven to 350. Line baking sheets with parchment.

Cream together vanilla, eggs, sugar, milk, and butter until light and fluffy.

Combine flour, sugar, cornmeal, salt, baking soda, cinnamon and cloves.

Add to creamed mixture.

Cover dough with plastic wrap. Refrigerate at least 2 hours for easier handling.

Roll out dough to 1/8″ thickness. Cut with floured 2 1/2″ round cookie cutter.

Cut out and remove 1″ round hole from center of half of the cookies. Return dough centers to remaining dough for rerolling.

Place the whole cookies on ungreased cookie sheets.

Spoon 1tsp cooled filling onto center of each whole cookie.

Top with dough ring. Press the edges of each filled cookie together with the tip of a fork to seal.

Bake for ten minutes. Let cool on pans two minutes. Remove from pans. Let cool completely.

Let cool. Dust with sifted confectioners’ sugar.

Advertisements
Getting Healthy, Instruments, Sweet, Sweet Sunday

Coconut Sugar

Okay, so now that I’ve started shopping at stores like Sprouts and Whole Foods, I think that I’ve seen every product imaginable made from coconut and learned several really good reasons to keep a good supply of castile soap and coconut oil on hand, so why does it surprise me that the almighty coconut can also be used as a sugar substitute.

Coconut sugar, made by drying out the sugary sap of coconut trees, has been used for centuries in many countries, including Indonesia and Cambodia.

This syrupy liquid has a taste much like brown sugar…and though coconut sugar

may often be more expensive than regular granulated sugar, coconut sugar is a much better option than many other sweeteners currently found on the market.

Coconut juice, which is where a lot of coconut sugar comes from, is full of potassium, electrolytes and nutrients…coconut sugar has many benefits that you will not find in regular table sugar, it may require large amounts to really make a positive affect.

Like plain white sugar, coconut sugar contains vitamins, minerals, trace elements—such as iron, zinc, calcium, potassium—as well as short-chain fatty acids, polyphenols, antioxidants, and phytonutrients—such as polyphenols, flavonoids and anthocyanidins—that help reduce blood sugar, inflammation, and cholesterol.

Coconut sugar also contains about twice as much iron and zinc as the same amount of granulated table sugar…as well as 25% DV of potassium per four ounces…(okay, when you sit down to eat 1/2C of coconut sugar at one sitting, please call me…right?!)

Another reason that coconut sugar is better for diabetics than regular table sugar is the fact that it contains inulin, a fiber that helps slow glucose absorption and keep glucose levels in check.

Just like coconut oil and coconut water, coconut sugar is becoming a very popular item at health food stores across America. Coconut sugar is being used to sweeten everything from coffee and tea…to cookies, cakes, and pies.

The American Diabetes Association states that even though coconut sugar is a great alternative sweetener for those with diabetes to use, coconut sugar has the same calories as regular sugar and should be used in moderation.

When shopping for coconut sugar, remember that many products that are available on the shelf combine both regular sugar and coconhttps://www.texanerin.com/perfect-paleo-chocolate-chip-cookies/ut sugar…so remember to take time to check the label before tossing the coconut sugar into your cart. Avoid these brands.

Also take the time to look for organic coconut sugar that is unrefined, vegan, non-GMO.

So  I AM adding coconut sugar to my routine grocery list or tossing it out the window as another “What Not to Eat Now That You’re a Diabetic” item?

As far as the following Chocolate Chip Cookies made from coconut sugar, not sure if they’re really healthy or not…

But they taste great!!!

 

Getting Healthy, Sweet, Sweet Sunday

Agave Nectar

Once I learned that my husband had been diagnosed as having type 2 diabetes, my first thought…well, not my first…but anyway…I immediately felt like adding agave nectar to my instacart order from Sprouts…

But what I’ve been reading lately has made me wonder about adding this agave nectar to my Muffins and Magnolias Master Grocery List altogether…and to get consume any agave through tequila instead.

 

What is agave nectar anyway?!

The agave plant is native to the hot and arid regions of Mexico and the Southwestern United States, and some tropical areas of South America. The plant is sometimes referred to as the “century plant” because the plants must grow to heights of about thirty feet before ever blooming. But once an agave plant does bloom, it will produce several pounds of edible flowers. After this, the plant will die.

When an agave plant has been growing from seven to ten years old, the leaves of the plant are cut off, revealing the core of the plant (called the “pina”). When harvested, the pina resembles a giant pineapple and can weigh in at 50 to 150 pounds.

There are many different species of agave, but the most common one is the blue agave. Blue agave is the species of agage used to make tequila. In order for a tequila to be classified as a 100% blue agave tequila, the tequila must be made only from the Agave tequilana ‘Weber’s Blue’ agave plant and only in certain Mexican states, according to an agreement made in 2001 between the Mexican Government and European Union.

The Aztecs prized the agave as a gift from the gods. The Aztecs and Navajo Indians have used every part of the agave plant—including the flowers, the leaves, the stalks, and the sap for just about everything–including meat, drink, clothing, and writing materials.

  • Flowers…The flower head can be baked and then boiled to make an edible paste used by itself or made into soup. The flower heads can be baked and sundried to extend the shelf life. Dried slices of the flower stem can be used to make all-natural razor strops.
  • Leaves…The leaves may be collected in winter and spring, when the plants are rich in sap, for eating and making sisal or hemp. The expressed juice of the leaves lathers in water like soap. The leaves are also used to make a tea that is used specificaxlly for treating constipation and arthritis.
  • Stalks…The stalks can be roasted and chewed right before the flower blooms to extract the sweet sap, called argamiel, much like sugarcane. The stalks can also be dried out and used to make didgeridoos.
  • Sap…The sap from the flower shoot is often collected, fermented, and distilled to make alcholic drinks called mezcal, which we Americans mostly know  in the shot glasses called tequila. The sap can also be boiled to make a sweetener that the Mexicans refer to as miel de agave.

Agave nectar is a sweetener derived from the sap of the agave plant

 

Agave Nectar—The Why or Why Not?!

Agave sweeteners come from the blue agave plant, the same plant that you get tequile from. Agave nectar is said to be about 1.5 times sweeter than sugar….and is often used instead of sugar, honey, or maple syrup. The taste of agave nectar is comparable, though not identical, to honey. Many people who do not like the taste of honey find agave a more palatable choice. It also has none of the bitter aftertaste associated with artificial sweeteners.

Agave has about sixty calories per tablespoon, compared to forty calories for the same amount of table sugar. But you should be able to get the same effect from less agage nectar because the agave is sweeter.

Agave claims to be an especially good sugar replacement for diabetics because it is low on the glycemic index. But at the same time, agave nectar has an extremely amount of fructose. And the agave nectar that you find as a consumer has been highly processed, much like high-fructose corn syrup.

Sweeteners containing fructose, as opposed to those containing glucose, can claim to be “healthy” or “diabetic friendly” because they typically have a very low GI and do not  raise your blood sugar or insulin levels in the short-term.Yet the high amount of fructose found in agave nectar can be detrimental to your health. For one thing, the liver is the only organ that can metabolize significant amounts of fructose. Eating, or drinking, an extreme amount of  fructose causes the liver to work too hard, resulting in kidney disease and cirhossis of the liver seen in many alcoholics

The nectar made from the plant is known in Mexico as aguamiel, or “honey water.”

Even though Mexicans boil the sap to make a sweetener referred to as miel de agave, the agave nectar sold on American shelves has very little in common with this traditional sweetener made by the Mexicans because agave nectar that is sold on our shelves has been made by treating the sugars with heat and enzymes, which destroys all the beneficial health effects of the agave plant…resulting in a highly refined, unhealthy syrup–just as the processing does to any other fruit or vegetable.

In its original, natural form extracts from the agave plant contain strong antioxidant and anti-inflammatory properties, but none of these beneficial elements are present in the agave that we see in the stores.

To make the agave nectar as we know it, sap is extracted from the pina, filtered, and heated at a low temperature, which breaks down the carbohydrates into sugars.

Even though agave nectar has been targeted as a healthy sugar alternative for people concerned about their blood sugar levels, agave nectar contains very high levels of fructose….and fructose, even though found in whole foods that are on my permanent shopping list, actually can have long-term effects on our health—including heart disease, weight gain, and diabetes.

Agave nectar is about 85% fructose, which is much higher than plain sugar.

Consuming too much fructose can also cause your body to become resistent to insulin, causing major increases in long-term blood sugar and insulin levels and strongly raising your risk of getting type 2 diabetes.

Agave actually contains more fructose than the supposed demon called high-fructose corn syrup that we all know that we should be avoiding

Agave is not healthier than honey, sugar, high fructose corn syrup (HFCS), or any other type of sweetener. Agave syrup (nectar) is basically high-fructose corn syrup masquerading as a health food.

So my verdict on using agave nectar as a substitute for table sugar, based on what I have been reading, is a definite no….

 

Let’s all just shoot blue agave tequila instead!!!

Sw

  • highest fructose content of any commercial sweetener on the market
Getting Healthy, Sweet, Sweet Sunday

How to Find a Healthy Sugar Substitute

 

One of the best places to start swapping refined foods for more natural products is by swapping out refined sugars—such as white and brown sugars—and cutting back our sugar consumption to the ten  percent of our daily calories as suggested by the FDA’s daily recommended values.

Refined sugars can affect out health in many ways, including…

  • affecting pancreas and liver
  • causing allergies, both seasonal and food allergies
  • feeding fungus, bacteria, viruses, and other parasites that stress the whole body
  • radically lowering the body’s immune system

A new term that I have had to learn ever since my husband was diagnosed as having diabetes is “glycemic Index.” From what I have learned over the last few months since this diagnosis, the glycemic index shows how much glucose is released by a particular food over a two to three-hour period. The more quickly a food releases glucose  the higher that food is according to the glycemic index.

Foods that rank lower on the GI scale release glucose slower and more steadily, without causing a sudden spike of glucose in the blood, which in turn results is a large release of insulin, resulting in the excess glucose being stored as fat instead of causing us to have more energy….not to mention often resulting in a rapid drop in blood sugar and making us hungry.

So recently I have been trying to find the best natural sweeteners that I can use,  both for baking or cooking, as well as adding to my morning coffee.

I have been trying to find sugar that will be easier for to digest and process, and have the most health benefits….something to replace the “regular” sugar that I normally use…the sugar that  actually comes from genetically modified beets and GMO corn…which means they’re processed in and of themselves.

Some of the best natural and “healthier” sweeteners that I have found to be recommended include…

 

  • Acesulfame Potassium (Acesulfame-K or Ace-K)…
  • Agave
  • Apple Juice
  • Amazake
  • Aspartame
  • Barley Malt Syrup
  • Black Strap Molasses
  • Brown Rice Syrup
  • Coconut Palm Sugar
  • Date Sugar and Dried Dates
  • Equal
  • Evaporated Cane Juice
  • Fructose
  • Glucose
  • High Fructose Corn Syrup
  • Honey
  • Lactitol
  • Maltodextrin
  • Lactose
  • Maple Syrup
  • Maltose
  • Organic Sugar
  • Raw Sugar
  • Refined Table Sugar
  • Saccharin
  • Splenda
  • Stevia
  • Sucralose
  • Sucrose
  • Sugar Alcohols or Polyols—such as maltitol, maltitol syrup, sorbitol, mannitol, xylitol
  • Sugar Cane Juice
  • Sweet N’ Low
  • Turbinado

Join me in this next set of posts about some of these sugar options, and which ones we should keep on our grocery list and which ones we should completely cross off…and then wait for my Muffins and Magnolias Master Grocery List in the Making…

It will be sweet…

 

Getting Healthy, Sweet, Sweet Sunday

Fiber–The How-Nots

So now that we have looked at exactly what fiber is, why we need it, and some of the best sources for getting the fiber that we all need, let’s finish this series of posts by looking at a few ways NOT to try to get the fiber that you need.

 

Taking a fiber supplement

Many people think that taking a fiber supplement is a quick way to reach your recommended fiber amount each day, but this is not the best solution. Sure a supplement can be used to start gettomg the fiber that you need, but fiber supplements will never take the place of real foods.

Fiber supplements come in a variety of forms—including powders you that are dissolved in water or added to food, chewable tablets, and wafers.

More drawbacks to getting your fiber from supplements instead of actual fiber-rich foods include…

  • not getting the vitamins, minerals, and other nutrients offered by high-fiber foods….
  • not helping you manage your weight because they don’t offer the same feeling of being full as  high-fiber foods\
  • possible interactaction with certain medications—such as certain antidepressants, cholesterol-lowering medications, and warfarin, as anticoagulation drug

 

Fast Food

Fast food may seem like a cheap and convenient way to eat (and not have to cook), but most fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber.

Even a seemingly healthy salad from a fast food restaurant is often light on fiber. In fact, iceberg lettuce provides less than one gram of fiber per cup. (Remember always choose the darker greens).

Here is some advice to making a “healthy” fast food run…

  1. Choose a veggie burger if available. Veggie burgers usually contain two or three times more fiber than a beef patty
  2. Choose nuts or salad instead of fries or potato chips.
  3. Choose whole wheat breads or buns
  4. Look for salads that include other vegetables, nuts, and legumes
  5. Select beans as a side dish

 

Processed Foods

Many manufacturers, no, make that most manufacturers are way more interest in profit margin instead of the health of their customers. These food companies try to project a healthier image for their products, even though the foods themselves are actually not healthy at all.

For example, just how healthy to you think that foods marketed as high-fiber alternatives—such as a Kellogg’s To Go Milk Chocolate Breakfast Shake, FiberPlus Antioxidants Chocolatey Peanut Butter Chewy Bar, Fiber One Double Chocolate Cookie or 90 Calorie Chocolate Fudge Brownie, Weight Watchers Chocolate Crème Cake, or a Skinny Cow Chocolate Truffle ice cream bar—really are…especially when compared to clean food alternatives.

Many food items that claim to contain high amounts of fiber—such as Fiber One bars, cereals, instant oatmeal, pasta, and English muffins—actually have added fiber in them that aren’t good fiber sources at all.

The food industry claims that these additives are beneficial for getting the fiber that each of us needs, but these additives will never replace the nutritional value of fiber-rich foods.

And we all know that simply adding one of the following fiber doesn’t exactly turn cookies, brownies, bars, and shakes into beans, bran, berries, and broccoli.

A few of the additives that the Food and Drug Administration is currently studying that are commonly added to processed foods that are available on grocery store shelves include…

  • Bamboo Fiber
  • Calcium Polycarbophil
  • Gum Acacia
  • Inulin
  • Litesse
  • Maltodextrin
  • Methylcellulose
  • Modified Starches
  • Polydextrose
  • Resistant Wheat Starch
  • Retrograded Corn Starch
  • Soluble Corn Fiber
  • Wheat Dextrin
  • Xylooligosaccharides
Getting Healthy, Sweet, Sweet Sunday

Fiber—The How Else?!

IMG_4473-1

Okay, now we know specifically which fruits and vegetables can help us reach our DV of fiber, but what else can help us reach this daily goal, or the goal of getting seven to ten grams of fiber at each meal.

Let’s take a look…

Legumes

Black Beans...Black beans are a nutrient-dense legume that contain fifteen grams of fiber per cup, as well as other important nutrients—such as protein, thiamine, magnesium, manganese, phosphorus, folate, flavonoids, and antioxidants.

Chickpeas...One cup of chickpeas contains 12.5 grams of fiber per ½ cup, (but also 400 calories), as well as other important nutrients such as protein, copper, folate, manganese, omega-6 fatty acids, and omega-3 fatty acids. Chickpeas provide 84 percent of your daily recommended amount of manganese per cup. Manganese is important for helping you have the energy you need each day.

Edamame...Edamame contains four grams of fiber per ½ cup.

Green Peas...One cup of cooked peas contains 8.8 grams of fiber, as well as other important nutrients—such as vitaminC, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein. Green peas are also packed with powerful antioxidants, anti-inflammatory properties, and phytonutrients.

Kidney Beans…Kidney beans contain 5.7 grams of fiber per ½ cup. Kidney beans also contain 7.7 grams of protein…(more on protein later)…

Lentils...Lentils contain 15.6 grams of fiber per cup, as well as other key nutrients such as protein, iron, manganese, phosphorous, and folate. If fact, lentils are one of the top 10 high-folate foods. Folate is essential for pregnant women, individuals with liver disease and people on certain medications.

Lima Beans…One cup of lima beans contains 13.2 grams of fiber, as well as other important nutrients—such as copper, manganese, folate, phosphorous, protein, vitamin B2, and vitamin B6. In addition to the outstanding fiber per serving, lima beans offers nearly 25 percent of the daily recommended iron for women.

Navy Beans...Navy beans are by far one of the best sources of fiber—containing over nineteen grams of fiber per cup, which is 34 percent of your daily recommended fiber intake.

Refried Beans…Refried beans contain 4.4 grams of fiber per ½ cup.

Split Peas…Split peas contain sixteen grams—over half of the recommended intake—of fiber per ½ cup, as well as a third of the folate recommended daily, and many other important nutrients as well—such as protein, thiamine, folate, manganese, omega-3 fatty acids, and omega-6 fatty acids…(and, no, split peas are not simply green peas that have been split).

Sugar Snap Peas…Sugar snap peas contain four grams of fiber per cup.

Nuts and Seed

Almonds…One cup of unroasted almonds contain 11.6 grams of fiber, as well as other important nutrients—such as protein, vitamin E, manganese, magnesium, riboflavin, and omega-6 fatty acids. Be sure to choose  almonds that are labeled as raw, natural, or unroasted to get more fiber for your calories.

Flax Seeds…Whole flaxseeds offer up to seven grams of fiber per two tablespoons.m as well as other important nutrients—such as protein, thiamine, manganese, phosphorus, magnesium, copper, and omega-3 fatty acids.

Chia Seed…One ounce of chia seeds contains 10.6 grams of fiber, plus many other important nutrients—such as protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids..

Pistachios…One ounce of pistachios contains 2.8 grams of fiber, along with 6 grams of protein.

Walnuts…One cup of walnuts contains 7.8 grams of fiber, as well as other important nutrients—such as protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, and phosphorus. Walnuts have been shown to improve verbal reasoning, memory and mood and are believed to support good neurologic function.

Okay, as a newbie nutritional novice, I didn’t exactly see whole grains on my food pyramid, but who in their right mind would bypass any benefit that could be attained from the one category of food that probably got us in the most trouble in the first place—BREAD and PASTA!!! So…here’s the “whole” story…

Whole Grains

Barley…One cup of Okaybarley contains nine grams of fiber.

Brown Rice…Brown rice contains four grams of fiber per cup.

Bulgur…Bulgur contains four grams of fiber per 1/2 cup.

Cereal—Cereals such as Bran Flakes, Fiber One, and All-Bran can at least six grams of fiber to your diet. When shopping for a good cereal that contains fiber, look for cereals that have at least 6 grams of fiber per serving. For example, Fiber One contains 14 grams of fiber in each 1/2 cup…All-Bran contains 10 grams of fiber per 1/2 cup. One cup of Bran Flakes contains 7 grams…One cup of Shredded Wheat contains six. Finally one cup of cooked oatmeal contains four grams of fiber.

You could also try adding a few tablespoons of unprocessed wheat bran to your favorite cereal. Dry wheat bran contains six grams of fiber per 1/4 cup.

Also try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.

Psyllium Husk...Start adding psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta….(more on this later)…

Whole Grain Bread…When shopping for a good cereal that contains fiber, look for cereals that have at least 6 grams of fiber per serving

Whole-Grain Crackers

Whole-Grain Flour-–Start substituting whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer.

Whole-Wheat Pasta…Whole wheat spaghetti contains four grams of fiber per cup.

*****

 

Getting Healthy

Fiber—The Why?!

  • Okay, now that we know what fiber is, why do we need fiber in the first place?

 

Fiber, especially soluble fiber, is important for many reasons, including…

 

1. Acne…Fiber—especially psyllium husk, a type of plant seed, can flush toxins out of your body, improving the health and appearance of your skin.

 

2.  Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar, regulate your blood sugar levels, and help lower cholesterol.

 

3.  Digestive System…Soluble fiber can also help treat many cases of constipation,

Fiber functions as a prebiotic, feeding the friendly bacteria in the intestine and shifting the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems

Fiber also provides bulk in the intestines, while helping balance the pH levels in the intestines. It promotes regular bowel movements and helps prevent or treat problems—such as constipation, diarrhea, diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, irritable bowel syndrome, colorectal cancer, gastroesophageal reflux disorder, and ulcers.

 

4.  Heart Disease…Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Failing to get enough fiber in your diet will cause your digestive tract to not work efficiently or effectively (not sure which word should be used here)…which in turn could lead to high cholesterol levels and eventually heart disease.

 

5. Immunity and Risks…High-fiber diets may help lower your risk of certain diseases—including diverticulosis, irritable bowel syndrome, coronary heart disease, diabetes, and stroke.

 

6.  Nutritional Value…Soluble fiber creates a gel in the digestive system because it bonds with fatty acids. This gel causes food to stay in your stomach for a longer amount of time, allowing for better absorption of nutrients.

 

7.  Obesity…Fiber is a key factor in both losing weight and maintaining a healthy weight. Fiber slows down the absorption of carbohydrates and helps us feel more satisfied with fewer calories.

Also, high-fiber foods—such as fruits and vegetables—tend to be low in calories.

Finally, because fiber works to regulate blood sugar levels, fiber can help you avoid insulin spikes that leave you feeling drained and craving unhealthy foods.

 

Getting Healthy, Sweet, Sweet Sunday

Avocado—The Why?!

  • Antioxidant phytochemicals (such as beta-sitosterol, glutathione and lutein) — To help protect against various diseases like macular degeneration and cataracts, it’s a good idea to eat a diet rich in phytochemicals like avocados. Antioxidant phytochemicals prevent oxidative damage (also called free radicals) that have the power to change DNA and result in cell mutations….
  • Folate — Because of its high supply of the crucial nutrient folate,
    avocado benefits include preventing certain birth defects like spinal bifida and neural tube defects. Research has even suggested that folate-rich foods can help prevent strokes!…Phytonutrients (polyphenols and flavonoids) —
  • Anti-inflammatory compounds like phytonutrients are key to reducing the risk of inflammatory and degenerative disorders that can affect every part of the body — including joints, the heart, brain, internal organ systems, skin and connective tissue.
  • Avocados are a high-antioxidant food that contain lutein, a type of carotenoid that protects eye health and preserves healthy, youthful looking skin and hair. Carotenoids are the group of antioxidant phytochemicals found in veggies like carrots, squash and sweet potatoes that are known for blocking the effects of environmental toxins like pollution and UV light damage….Research shows that dietary carotenoids provide health benefits related to decreasing the risk of diseases, particularly certain cancers of the skin and age-related eye disorders like macular degeneration. (8) Lutein appears to be beneficial for eye disease prevention because it absorbs the type of damaging blue light rays that enter the eyes and skin, changing DNA and causing free radical damage. Research also shows that adding avocado to a meal helps further carotenoid absorption.
  • As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit has between 11–17 grams of fiber! That’s more than nearly any other fruit and most servings of vegetables, grains and beans too. High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, makes it easier to go to the bathroom, and helps pull waste and toxins through the intestines and colon.

 

 

One of my goals in this “What Now” section is to begin looking at nutrition labels as an informed consumer, so that that deciding which foods to add and which foods to eliminate from my family Grocery IQ app will be much easier.

I have even made a commitment to actually at least glance at the nutrition labels before actually tossing stuff into my cart, or letting the “resident four year old” do so.

Getting into the habit of always checking the nutritional label, as well as thinking about foods in a way that corresponds to these labels as I plan our grocery lists, will hopefully help me not only make smarter food choices now while I am learning about developing healthier lifestyle, but also make shopping for groceries easier and quicker further along this journey.

But first of all, I need to know what the heck I’m looking at and how to use this information.

So let’s take a quick run-through of the elements that make up the nutrition label, and how this applies to our first added food—the avocado.

1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”
Serving Size cannot be ignored…sad, but true…

Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…

The recommended serving size of an avocado is smaller than you’d expect. One medium avocado is actually considered to be five different servings.

2. Calories…Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.
As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…

  • Any food item containing somewhere around forty calories is considered to be a low-calorie food item.
  • Any food item containing somewhere around a hundred calories is considered to be “average” or moderate.
  • Any food item containing four hundred calories or more is considered a high-calorie food item.

Avocados have a lot of calories. One serving, which is only one-fifth of the typically-sized avocado, has about fifty calories…meaning that if you just ate the entire avocado, you just ate 250 calories.

3. “Limit These” Nutrients…The next section of the nutrition label details the specific nutrients contained in the food item.

The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.

a. Carbohydrates...Each day we should strive to eat 300 grams of carbs. One serving of avocado contains three grams on carbohydrates.

b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…One serving of avocado contains a total of 4.5 grams fat—1 gram “bad” fat, and 3.5 grams of the “good” monounsaturated fat. Avocados and avocado oil are some of the richest sources of monounsaturated fats (MUFAs) in the world. These monounsaturated fats have been shown to reverse insulin resistance and regulate blood sugar levels.

Avocados also contain oleic acid, a monounsaturated fat that can improve memory and brain activity. Oleic acid in turn helps the body with carotenoid absorption.

c. Protein…Avocados having the highest protein content of any fruit,

Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.

d.  Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.

The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…

Avocados have the lowest sugar content of any fruit, including a very low amount of fructose.

Also, the type of sugar contained in avocado is a specific 7-carbon sugar, which is a relatively rare form of sugar that inhibit the enzyme hexokinase. In newbie-nutrition-nerd language, this fact means that avocados control the way that our bodies process glucose, and as a result protecting the overall health of diabetics.

4.  “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,

a.  Fiber…The recommended daily amount of fiber that each of us should be eating each day is 25 grams.

Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.

Avocados contain more soluble fiber than most foods and help stabilize blood sugar levels, facilitate proper bowel regularity, and maintain proper weight control.

Avocados supply 40% of the daily requirement of fiber per serving, making them a very smart choice for optimizing your digestive health.

Not only that, eating avocados also helps prevent bad breath.

b.  Vitamins…Avocados are a good source of many important vitamins, including vitamins C, B6, B-12, A, D, K, and E—such as 4% of the recommended amount of vitamin C and 6% of the recommended amount of vitamin E.

Vitamin B is important for helping to fight and avoid diseases and infections. For example, pregnant women can avoid the nausea and queasiness of morning sickness by making sure that they get enough Vitamin B6.

Vitamin K…It is important that pregnant women get enough vitamin K in order to prevent vitamin K deficiency-related bleeding (VKDB), a bleeding disorder caused by a deficiency in vitamin K that is sometimes seen in newborn babies whose mothers have not taken in enough vitamin K while they were pregnant. Avocados contain a very high amount of vitamin K—almost 40% of the daily requirement per serving.

Minerals…Avocados are also a great source of many essential—such as calcium, copper,  phosphorous, selenium, and zinc—all of which help to improve the density of your bones and lower your risk of getting osteoporosis.

  • Calcium...The recommended daily value for calcium is 1,000mg.
  • Copper…In addition to helping to strengthen your bone density, copper also strengthens your blood vessels, helps keep your nerves healthy, and boosts your immune system.
  • Folate…In addition to helping to strengthen your bone density, folate also boosts brain function, and is crucial for cell repair and during pregnancy. Avocados provide 10%DV for folate..
  • IronAvocados provide 2%DV for iron.
  • Potassium…In addition to helping to strengthen your bone density, potassium helps relax your blood vessels and arteries and reduces your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes. Avocados provide 6%DV of potassium. You would need to eat two bananas to meet the potassium content in just one whole avocado.

Finally avocados prove to be a great source of organic compounds—such as antioxidants, phytosterols, carotenoids, and flavonoids.

a.  AntioxidantsAntioxidants neutralize the effects of free radicals, the dangerous byproducts of cellular metabolism. This is important because free radicals are responsible for dozens of serious conditions in the body—including cancer, cardiovascular disease, vision problems, premature aging, and cognitive disorders.

  • Lutein…Lutein prevents problems with your eyes—such as cataracts, eye diseases related to age, and macular degeneration. Lutein also reduce your risk of cartilage defects—such as osteoarthritis).
  • Xanthophyll…Xanthophyll is an antioxidant which studies have shown could possibly help to decrease signs of the aging process on various parts of your body.

b.  CarotenoidsCarotenoids are chemical compounds that give certain fruits and vegetables their bright yellow, orange or red color. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others. Beta-carotene is one of the most common carotenoids.

c. Flavonoids…Avocados contain antibacterial flavonoids, which help kill bacteria in your mouth that can result in bad breath.

  • improved heart health, hormone balance, better digestive health
Getting Healthy, Sweet, Sweet Sunday

Avocado—The What?!

IMG_4912

The first word that you probably think of whenever you hear the word “avocado” is most likely “guacamole”

And if you’re like me, you rarely saw avocados when you were growing up in any other location than the local Mexican restaurant.

 

Since avocados and Mexican food always seem to go hand in hand, then it is no shock to learn that the avocado is believed to have first originated in the state of Puebla, Mexico, where archaeologists have discovered avocado pits lodged in caves dating back to at least 10,000 B.C.

 

Today Mexico remains the largest avocado-growing country in the world, but avocados have also become an important cash crop for California, since having first been introduced from Mexico to California in the 19th century. Over 95% of all United States avocado production takes place in Southern California…60% in San Diego County alone.

 

Avocados have become a superfood of choice for many who are overhauling their eating habits.

Their unique appearance, taste, and health benefits have moved avocados from being a novelty food item once used only in guacamole, to now being a staple ingredient on many family grocery lists and an important ingredient…in everything from avocado toast at breakfast to avocado mousse for dessert.

 

Avocados are available in many varieties, but most of the avocados found in your local market will be ‘Hass’ avocados, the most common cultivar of avocado. It is this Hass cultivar that currently account for 80% of all avocados cultivated in the world in any given year.

All ‘Hass’ trees are descended from a single “mother tree” raised by a mail carrier named Rudolph Hass, of La Habra Heights, California. Hass patented the productive tree in 1935, and the “mother tree” finally died of root rot and had to be cut down in September, 2002.

These Hass avocados are the typical avocados that are medium-sized ovals with black, pebbly skin.

The flesh of these avocados is green and not particularly sweet. They have a distinct and subtle flavor, and a smooth texture. These avocados can be used in making both savory and sweet dishes.

 

So here are a few points about choosing and storing this new addition to my Grocery IQ app…

1.It is not necessary to buy organic. Avocado already has a very thick skin that protects it from any pesticides.

2.  Do not refrigerate avocados as soon as you get them home from the store. Most of the avocados that you find at the local market have been picked while still unripe, and will require another four or five days to ripen. Once the avocado is actually ripe, it will yield to gentle pressure when held in the palm of the hand and squeezed.

Some supermarkets sell fully-ripe avocados. These avocados have been treated with synthetic ethylene gas in a “ripening room,” a practice that has now become an industry standard, since first being pioneered in the 1980s by Gil Henry, a farmer from Escondido, California, after watching hidden footage films from a hidden supermarket camera which showed shoppers repeatedly squeezing hard, unripe avocados, putting them “back in the bin,” and moving on without making a purchase. (Sorry, but doesn’t that count as part of the “food processing” that so many of us are trying to avoid right now?!)

3.  If you want your avocados to ripen faster, then place them in a paper bag along with an apple or banana. This will expose the avocados to the ethylene gas that they need to fully ripen.

4.  After using part of an avocado, the rest of the avocado may be stored in the refrigerator for future use.

5.  Add lime or lemon juice to keep them “pretty” after peeling, especially if serving as part of a buffet. The flesh of the avocado is prone to enzymatically browning when being exposed to air.

6.  Propagating Your Own…Remove the pit from a ripe, unrefrigerated avocado fruit. Stab the pit with three or four toothpicks, about one-third of the way up from the flat end. Place the pit with the toothpicks attached in a jar of water. Four to six weeks later, you should start seeing roots and a sprout. Plant the pit in a pot of soil once the stem has grown a few inches. Keep watering it every few days, and eventually you may end up having a very large avocado tree…or another something to keep a “resident four year old” entertained at least.

 

 

    • that adding avocado to a meal helps further carotenoid absorption. (9)…To promote a healthy, shining complexion, simply rub the inside of an
  • avocado peel on your skin and use…Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals!
  • Avocado can also be used to make homemade hair masks to replenish, moisture and add shine….4. Cancer Prevention…Several studies have surfaced recently touting
  • avocado as a cancer-fighting food. The Journal of Nutrition and Cancer published the results of a study, for instance, claiming that the phytochemicals in
  • avocados are so powerful that they could prevent the use of chemotherapy in people with oral cancer! (10)…Researchers from Ohio State University are taking this theory one step further and attempting to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination within each
  • avocado may hold the key to its anticancer effects. (11) Research suggests that phytochemicals extracted from
  • avocados help induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. (12) Studies indicate that
  • avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes….Another reason that
  • avocados are being linked to reduced risks for both cancer and diabetes is their MUFAs. These have been shown to offer better protection against chronic diseases compared to other types of fatty acids because of their ability to lower inflammation. (13) Beta-sitosterol is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk, while carotenoid antioxidants are beneficial for preventing skin cancer — making eating
  • avocados a great way to fight skin cancer with food. (14)…

 

  • avocado benefits for weight loss! (16)…6. Better Digestive Health…As you now know,
  • avocados are one of the best fruit sources of fiber. Depending on the size of the
  • avocado, one whole fruit has between 11–17 grams of fiber! That’s more than nearly any other fruit and most servings of vegetables, grains and beans too.
    High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, makes it easier to go to the bathroom, and helps pull waste and toxins through the intestines and colon….Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a fluctuating disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits….. Protection from Insulin Resistance and Diabetes…According to a large group of studies, weight maintenance with a MUFA-rich diet improves fasting insulin levels in insulin-resistant subjects. Ingestion of a MUFA-dense food (such as

 

  • Avocado Recipes…Mango
  • Avocado Salsa
  • Avocado Bison Burger
  • Avocado Soup…Chocolate
  • Avocado Mousse
  • Avocado Pizza.
  • avocados with nearly any meal or snack — even as a burger topping at your neighborhood BBQ. One pilot study with research supported by the Hass
  • Avocado Board and conducted by researchers at UCLA found that adding half of an
  • avocado to a 90 percent lean burger may cut down on compounds that lead to inflammation, which could, in turn, be associated with heart disease. The study was conducted on 11 healthy males ages 18-35, and while further research is needed on other individuals, the results of this pilot test are promising. Compared to eating a burger by itself, topping it with half of a fresh Hass
  • avocado adds not only great flavor and texture, but could also add beneficial anti-inflammatory responses during digestion. Score!…You can get inventive, if you’ve got culinary inclinations, too: A halved and pitted
  • avocado topped with an egg, sprinkled with chives and a little sea salt, and baked for about 15 minutes is an easy way to impress friends when you’re stumped about what to bring to potluck brunch. Adding
  • avocado to a smoothie with other nutrient-rich foods or fruits can be a great post-workout snack, or a healthful way to start the day. For dinner,
  • avocado and tomato salad (or, let’s be honest, adding
  • avocado to just about any salad) with a little balsamic vinegar is a tasty treat that’s also diet-friendly….So, there you go: There’s a lot more to this simple, mighty superfruit than you might have previously thought — so go ahead and order that side of guac.Image
  • Avocados are the darling of the produce section. They’re the go-to ingredient for guacamole dips at parties. And they’re also turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-
  • avocado is popular in vegetarian cuisine as a substitute for meats in sandwiches and salads because of its high fat content….Generally,
  • avocaa chips (left)….It is used as the base for the Mexican dip known as guacamole,[4] as well as a spread on corn tortillas or toast, served with spices….In the Philippines, Brazil, Indonesia, Vietnam, and southern India (especially the coastal Kerala, Tamil Nadu and Karnataka region),
  • avocados are frequently used for milkshakes and occasionally added to ice cream and other desserts. In Brazil, Vietnam, the Philippines[54] and Indonesia, a dessert drink is made with sugar, milk or water, and pureed
  • avocado. Chocolate syrup is sometimes added. In Morocco, a similar chilled
  • avocado and milk drink is sweetened with confectioner’s sugar and hinted with orange flower water….In Ethiopia,
  • avocados are made into juice by mixing them with sugar and milk or water, usually served with Vimto and a slice of lemon. It is also common to serve layered multiple fruit juices in a glass (locally called Spris) made of avocados, mangoes, bananas, guavas, and papayas.
  • Avocados are also used to make salads.
  • Avocados in savory dishes, often seen as exotic, are a relative novelty in Portuguese-speaking countries, such as Brazil, where the traditional preparation is mashed with sugar and lime, and eaten as a dessert or snack. This contrasts with Spanish-speaking countries such as Chile, Mexico, or Argentina, where the opposite is true and sweet preparations are rare….Sliced
  • avocado…In Australia and New Zealand, it is commonly served in sandwiches, sushi, on toast, or with chicken. In Ghana, it is often eaten alone in sliced bread as a sandwich. In Sri Lanka, well-ripened flesh, thoroughly mashed with sugar and milk, or treacle (a syrup made from the nectar of a particular palm flower) is a popular dessert. In Haiti, it is often consumed with cassava or regular bread for breakfast.
    In Mexico and Central America,
  • avocados are served mixed with white rice, in soups, salads, or on the side of chicken and meat. In Peru, they are consumed with tequeños as mayonnaise, served as a side dish with parrillas, used in salads and sandwiches, or as a whole dish when filled with tuna, shrimp, or chicken. In Chile, it is used as a puree-like sauce with chicken, hamburgers, and hot dogs; and in slices for celery or lettuce salads. The Chilean version of Caesar salad contains large slices of mature
  • avocado. In Kenya and Nigeria, the
  • avocado is often eaten as a fruit eaten alone or mixed with other fruits in a fruit salad, or as part of a vegetable salad.
  • Avocado is a primary ingredient in
  • avocado soup.
  • Avocado slices are frequently added to hamburgers, tortas, hot dogs, and carne asada.
  • Avocado can be combined with eggs (in scrambled eggs, tortillas, or omelettes), and is a key ingredient in California rolls and other makizushi (“maki”, or rolled sushi).
    In the United Kingdom, the
  • avocado became available during the 1960s when introduced by Sainsbury’s under the name ‘
  • avocado pear’.[22]…Unusual avocado variety from Cebu, Philippines…

*****

  • Avocado Body Scrub…Avocado Body Scrub–Bold Sky
  • Avocado Deep Conditioner..Ingredients…one half mashed ripe avocado, one egg, a couple of drops of peppermint essential oil, 2Tbsp olive oil…Benefits…adds shine…can help restore luster to your hair…rich in vitamins, minerals, and essential fatty acids…will smooth and moisturize your locks without weighing down fine hair
  • Avocado Face Mask…1/2 of a mashed ripe avocado, 2Tbsp honey… Benefits.. extremely hydrating…Best for…all skin types, especially dry skinreduce the risk of heart disease
Getting Healthy, Sweet, Sweet Sunday

Adding This to My Grocery List—Avocados

IMG_4912

I have three reasons that I am especially interested in adding these “good” fats to my daily diet…

First of all, a diet that includes these “good” fats helps you to keep your cardiovascular system healthy–decreasing glucose and insuin concentrations, promoting healthy blood lipid profiles, mediating blood pressure, improving insulin sensitivity, controlling cholesterol levels, and regulating glucose levels.

Next, a diet that includes these “good” fats helps lower depression, anxiety and other mental disorder risks. Pretty important to me since my husband suffers from PTSD, members of my family have been diagnosed as being bipolar, and being a fifty year old raising a “resident four year old” could make almost anyone feel like they are going completely insane at times.

Finally, a diet that includes these “good” fats is best at helping you lose and maintain a healthy weight because these foods are very willing and allow you to wait longer between meals without getting hungry.

So I get it… instead of attempting to remove all sources of “fat” from our diets, we should be careful to choose foods that contain “good” fat and not “bad” fat.

 

But here’s the problem…

I refuse to become one of those obnoxious people standing in the grocery aisle with her reading glasses on trying to decode a given package’s nutrition label.I want to be able to simply grab what I need when I go shop for groceries, not have to read more than I ever did in all four years of high school English combined.

First of all, I shouldn’t be standing in those center aisles in the first place because I’m eliminating most of the processed food items found on those shelves and replacing those foods with fresher and healthier ingredients found along the perimeter of the store…right?!

Also, one of my goals is to create my own list of pantry staples and foods to always keep on hand. Soon I will start working on that post…starting with the best foods for helping with insomnia that we have previously talked about in this article.

After including this list of optimal midnight snacks…sorry, Blue Bell, our midnight rendezvous are over, at least for now…the next item on my grocery list will be avocados…

 

Avocados?!…Why avocado?! 

 

Avocados are possibly the single best food source of the “good” fats that our bodies actually do need. In fact,  avocados have a much higher fat content than most other fruit. One-third of a medium-sized avocado contains roughly six grams of  “good” fat.

Most of the fat that an avocado does contain is monounsaturated fat….(on average avocados are about 71% monounsaturated, 13% polyunsaturated, and 16% saturated).

As my family begins to start depending less and less on the fatty foods that once were staples in our family menu plans—such as high-fat meats, fish, and dairy products—I plan to start using more and more avocados. So let’s learn more and finally start sharing some recipes…