Superfoods – another one!

11 Aug

The last super food that we covered was cabbage.  If you missed it, read it here.  https://busymomswellness.com/2014/05/26/blast-into-super-foods/

Since that post, I am confident that you have embraced this superfood, and are ready to add another one into your diet.  Ready for another super food to try?  Here we go!  Bonus…the next superfood is not a cruciferous vegetable, so no worries about the, ahem, gas issue.  It is avocado.  This is a fun one.

Avocados are, like cabbage, a flexible food.  It is also super easy to prepare.  An avocado has about 4 grams of protein per fruit and is low in sugar.  Plus, they are rich n vitamin K, B vitamins, and have more potassium than a banana.   Still need convincing?  Consider that an avocado also contains half of the daily recommended amount of fiber, about 11 grams.  (Okay, so maybe the fiber may be a bit gas producing, but you gotta consider the benefits and not just the…uumm…possible farts). Anything with avocado is terrific in my book.

Some folks shy away from this powerhouse fruit because it contains fat.  True, it does, so adding it in the diet needs to be in moderation.  But the fat in an avocado is monounsaturated, the “good” kind of fat.  This fat can actually lower cholesterol, some studies suggest.  So indulge.

When shopping for avocados, do not be deterred by ugly fruit.  I actually prefer ugly fruit because I feel like it is less “processed” or “treated” than pretty perfect fruit.  The avocado is ripe when is gives slightly to pressure.  It should be a bit soft.  Haas avocados are smaller than other avocados, but I like them all.  This is a Florida avocado.

A recent avocado that graced my kitchen.  Ugly but delicious!

A recent avocado that graced my kitchen. Ugly but delicious!

What to do with an avocado you ask?  The easiest thing to do is slice it up and eat it.  Or layer it on a sandwich.  Dice it up and toss it in a salad.  I had it for breakfast one morning for a powerhouse post workout meal.  How?  I turned the oven to 375 degrees.  I sliced an avocado in half and took the pit out.  Then I added an egg to one half where the pit was removed.  Yup.  Sure did.  And I put it on a baking sheet into a hot oven while I showered.  After about 20 minutes the egg was cooked in the avocado to perfection.  I pulled it out of the oven added some low fat cheese, then popped it back in the oven for a few minutes.  Voila!  A breakfast packed with nutrients, protein, and flavor.  I treat avocados like a baked potato sometimes.  Load ’em up!

My baked avocado breakfast.  So flavorful and nutritious.  A fantastic post workout breakfast.

My baked avocado breakfast. So flavorful and nutritious. A fantastic post workout breakfast.

Whats next?  Predictable but never to be overlooked, the avocado is the star of guacamole.  If you have the fixings, making guacamole is a must with any avocado.  And it is so simple.  Lime, tomatoes, cilantro, and maybe some hot peppers if you are adventurous are all you need for great guacamole.  One of the best things about making this is that it is totally customizable.  You can make it as spicy, as creamy, or as chunky as you prefer.  The moanable moment is in the “add ins”, such as hot peppers, onions, or sour cream.Let me show you my guacamole.  Start with mashing up an avocado and add just a few things.  Then load up your chip, your taco, or spread it on your sandwich.

When making anything with avocado, keeping the pit in it, such as in the guacamole, keeps it from turning brown.  So does adding a bit of lemon or lime juice to it.  Either way, enjoy this fantastic nutrient packed superfood in many ways.  Let me know what you do with your new superfood!

Fresh guacamole!  Fabulous and flexible!

Fresh guacamole! Fabulous and flexible!

 

Stir in lime, cilantro, and tomatoes to avocado.  Nothing short of delicious!

Stir in lime, cilantro, and tomatoes to mashed up avocado. Nothing short of delicious!

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