Use Avocados as Healthy Fat Source
Avocados are high in monounsaturated fat, which is known to lower bad cholesterol. It is great to substitute mayonnaise, cream cheese and butter in sandwiches with slices of avocado.
Five Top Benefits of Avocados
1. High in monosaturates
Many people avoid avocados as high fat food but the monosaturated fat in avocados lowers the LDL bad cholesterol whist raising the HDL or good cholesterol.
We do not eat enough fibre so avocado makes a contribution to our daily needs
3. Vitamin E
Avocado contains this powerful antioxidant, in fact it offers the highest per gram amount of vitamin E. Vitamin E main benefits are: improves skin quality, fights cancers and again, reduces cholesterol
4. Liver defence
In one Japanese study, avocados beat out 22 other fruits as the best defence against liver damage.
Lutein promotes eye health.
I was brought up eating avocados, freshly picked from the tree, both in salads and with sugar as a sweet. When we think of avocados we automatically think guacamole, well I want to change your perception of avocados and here are some recipes;
Turkey and Avocado Sandwich Wedges
- 1 round flat sourdough bread loaf
- 2 large Hass avocados, peeled and seeded, divided
- 3 Tbsp. salsa
- 3 (6 by 11/2-inch) strips roasted red pepper
- 1 pound thinly sliced smoked turkey
- 3 thin red onion slices, separated into rings
- 3 pepper jack cheese slices
- 2 romaine lettuce leaves
- Cut a circle out of the top of the bread; tear out the inside of the bread in the bottom section to make a shell.
- Mash one avocado and mix with salsa; spread over the bottom of the bread.
- Layer pepper strips, onions, cheese and half the turkey inside the bread. Slice the remaining avocado and place on top of the cheese.
- Top with lettuce and remaining turkey.
- Replace the bread top and press down firmly to compress ingredients.
- Wrap tightly and refrigerate until ready to serve.
- Cut into wedges just before serving.
Avocado-Smoked Salmon Soup
- 2 avocados
- 2 tbsp fresh lemon juice
- 1/2 cup sour cream
- 3 to 3 1/2 cups chicken broth
- 1/4 tsp Tabasco
- 2 ounces smoked salmon
- Peel and pit the avocados and blend them with the lemon juice, the sour cream, 3 cups of the broth, and the Tabasco until the mixture is smooth, adding enough of the remaining 1/2 cup broth to thin the mixture to the desired consistency.
- Transfer the soup to a bowl, season it with salt and pepper, and chill it, its surface covered with plastic wrap, for 1 hour, or until it is cold. (The soup will discolor if kept for more than 6 hours.)
- Stir half the salmon, chopped, into the soup, divide the soup among chilled bowls, and garnish it with the remaining salmon, cut into strips.
Crabmeat with Mayonnaise and Avocado
- 2 avocados
- 1/2 lb crabmeat
- 1 ds hot pepper sauce
- 1/4 cup minced celery
- Lemon juice
- Salt and pepper to taste
- Shredded lettuce
- 4 hard cooked eggs; chopped
- 4 anchovy fillets
- 4 strips pimiento
- 1 lemon; cut in 4 wedges
- 1 tomato; cut in 4 wedges
- Black olives
- Parsley sprigs
- Herbed Mayonnaise Dressing:
- 1 cup mayonnaise
- 1 ds tarragon
- 1 ds chervil
- 2 tbsp chopped chives
- 2 tbsp tomato puree
- Combine 1 cup mayonnaise, tarragon, chervil and chives. Add just enough tomato puree to give dressing a pourable consistency and delicate colour. Set aside.
- To make salad, cut avocados in halves and remove seeds. Flake crabmeat and combine with hot pepper sauce, celery and enough mayonnaise to moisten.
- Season to taste with lemon juice, MSG, salt and pepper. Place avocado halves on shredded lettuce, fill with crab mixture and sprinkle generously with chopped eggs. Garnish with anchovies, pimiento strips, lemon and tomato wedges, olives and parsley. Serve dressing on side.