Wednesday, August 18, 2010
Behold the Mighty Avacado!
OK, folks, our very own Chimmy has an avocado lover's dream dish to share with us. She likes to think of it as an alternative to potato salad. It's certainly a great way to include the many nutritional benefits of this fruit and a delicious alternative to guacamole.
Try it and let us know what you think!
4 granny smith apples, cubed
4 celery sticks, chopped/cubed
4 avocado, cubed
2 hard boiled eggs (or more), cubed-like :)
1/2 lemon, cut into two wedges
pine nuts (optional)
Combine apples and celery; squeeze one of the lemon wedges (helps keep apples from going brown and adds zing)
Toss in avocado and hard boiled eggs
Squeeze in second lemon wedge
Add salt and pepper to taste
Sprinkle with pine nuts and serve
I change it up sometimes adding dried fruits (dates) or sprinkle some Gorgonzola cheese and use walnuts instead of pine nuts... have fun with it! You can also serve on a bed of greens. I liked it best with watercress and Boston lettuce.
And, of course, I also add however much avocado my heart desires!
Thank you Chimmy!
And, if you want ten compelling reasons to eat avacadoes, other than because they are yummy, here you go:
Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.
Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.