KCFit.Net

The Scoop on Avocados (Hy-Vee Dietitian Recipe #10)

by Chris Culbertson, posted Feb 2nd 2009, 21:23

Guest post by Barb McDermott, RD, LD, of the Belton Hy-Vee.  Thank you to all the Hy-Vee dietitians that contribute to KCFit.net and for the great programs you offer to the communities right here in the KC area.  Be sure to check out your local Hy-Vee to see what programs and services your dietitian offers.

Trying to eat more foods that maintain a healthy heart?  Avocados are one of the foods designed to naturally nourish and protect the heart and would be a smart addition to a heart-healthy diet.

Granted, avocados are high in fat, but it’s the type of fat that is good for the heart.  Avocados are rich in heart-healthy monounsaturated fat, the type of fat also found in olive oil and nuts.  Monounsaturated fats are considered a healthy fat because they may halp lower LDL (bad) cholesterol and raise HDL (good) cholesterol.  Nutrition experts recommend consuming more favorable fats (monounsaturatede and polyunsaturated) in place of unfavorable fats (saturated).

Avocados also include an abundance of other good-for-your-heart nutrients such as folate and vitamin B6, which may help keep homocysteine levels low, and vitamin E, an antioxidant which may protect the heart against disease.  They also contain cholesterol-lowering plant sterols and are a good source of potassium that may help control blood pressure.

To check ripeness of an avocado, just hold in your hand and press gently - it will yield to pressure when gently squeezed.  To prevent darkening, add 1/2 teaspoon lemon juice for each half mashed avocado.

The creamy avocado combines well with a variety of flavors - salty, sweet or sour, and can easily replace an unfavorable fat in many dishes:

• Add diced avocado to green lettuce salads, coleslaw or pasta salad.
• Substitute mashed avocado for any sandwich spread - save 150 calories when used in place of mayonnaise.
• Combine chopped avocado with oranges or grapefruit for a great flavor combination.
• Dress up burgers with thin-sliced avocado and tomato.
• Stuff sliced or chopped avocado into wraps, quesadillas or tortillas.
• Top soup or chili with chopped avocado.

Chilled Avocado Salad

All you need:

1/4 cup Grand Selections olive oil

2 tbsp rice wine vinegar

1/4 tsp salt

1/4 tsp oregano

1/4 tsp cumin

1 avocado, pitted, peeled and cut into bite-size pieces

1 cup cooked Hy-Vee brown or white rice, cooled

1/2 cup canned Hy-Vee black beans, rinsed and drained

1 large Roma tomato, seeded and diced

1 green onion, sliced

Salt and pepper, to taste

All you do:

1. Whisk oil, vinegar, salt, oregano and cumin in a large bowl.  Add avocado; toss gently to coat.
2. Add rice, black beans, tomato and green onion; toss gently to mix.  Season to taste with salt and pepper.  Cover and refrigerate 1 hour.

Nutrition Per Serving: 180 calories, 13 g carbohydrate, 2g protein, 14g fat, 2g saturated fat, 4g fiber, 0mg cholesterol, 140mg sodium

Serves 6

Prep Time: 10 minutes (1 hour chill time extra)

The information is not intended as medical advice.  Please consult a medical professional for individual advice.