Tuesday, October 16, 2012

The Benefits of Avocado for Healthy Guacamole

AVOCADOS........WHY ARE YOU THEY SO GOOD FOR YOU???? Well here are some facts for you & a tasty recipe

1. PROTEIN .... Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw food seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

2. GOOD FAT .... Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocados boost levels of HDL (the "good" cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the "bad" cholesterol) as effectively as statin drugs.

3. ANTI-INFLAMMATORY.... The combined effect of the deluxe package of nutrients contained in avocados offers powerful anti-inflammatory benefits. Avocados unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocados can help prevent or mitigate against both osteo- and rheumatoid arthritis.

4. GOOD FOR YOUR HEART... The fat content, which causes some uninformed health "experts" to deem avocados as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocados. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocados are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

5. HOW TO PICK THE BEST ONE .... To get the most nutritional value from avocados, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocados, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.



3 Medium Avocados, halved
1 lime juiced
1/3 cup tomato diced
1/3 cup red onion diced
1 TBS cilantro 
salt & pepper to taste


Place the pulp from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add lime juice, salt, pepper, cilantro, tomato and red onion and mix thoroughly.

SECRET TIP - If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.

Servings: 6  Calories: 149.4  Fat: 13.3 g  Fiber: 6.1 g  Carbs: 8.8 g  Protein: 1.8 g 

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