Let's start w/ WHY:
Unless you’ve been living under a rock for the past few years, chances are you’ve heard about the many health benefits of avocado.
These tasty “alligator pears” as they are often referred to make a great fat burning treat as well as promotes overall good health. If you think you don’t like avocados, keep reading to find out why you might want to reconsider.
About Avocados
Many people dismiss the health benefits of avocado simply due to its high calorie count. With 322 calories per avocado it is quite high in calories, but that’s not the entire story. Avocados have 54% of your recommended daily value of fiber, which gives this fruit much of its fat burning abilities.
Sometimes called the alphabet fruit because just one avocado provides your body with vitamins A, C, E, K and B6 so you can be sure you’re getting plenty of body nourishments with each bite. Other vitamins found in relatively large quantities in an avocado include riboflavin, niacin, folate and pantothenic acid.
When you’re looking for avocado nutrition facts, pay close attention to potassium because one avocado has 975 mg.
It’s important to note that the outer dark green skin of the avocado is inedible, as is the huge pit in the center. Halve an avocado and remove the seed prior to eating. Slice & scoop or simply scoop out the yummy green center!
Health Benefits of Avocados
The folate contained in avocados is mostly responsible for reducing the risk of heart disease, especially compared to people who have a diet low in folate. The vitamin E in an avocado has also been linked to a healthy heart, something needed to keep you successfully burning fat all day long.
Another health benefit of avocado is that it is extremely helpful in preventing both rheumatoid and osteo-arthritis. The many different antioxidants found in avocados help reduce inflammation, a major concern for sufferers of either type of arthritis. Avocado nutrients responsible for this health benefit include vitamins C & E as well as manganese.
Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!
Avocados provide many general health benefits, in addition to its fat burning benefits due to its vitamin E and glutathione, which protects you against tons of diseases including several forms of cancer, heart disease, diabetes, and cholesterol.
Avocados also help reduce the signs of aging, regulate blood sugar and promote eye health.
With all these health benefits it’s time to find simple ways to get health benefits of avocado regularly.
Taking advantage of the health promoting and fat burning benefits of avocado is easy. Use these recipes to jump start your fat burning process, and don’t let the misinformation and half-truths floating about avocado scare you.
When eaten in moderation—less that 1 avocado a day—you can enjoy all the health benefits of avocado while you lose weight!
HOW:
Make sure they are ripe. If you can gently squeeze it, then it ripe. If it is "mushy", it is TOO ripe.
1. Slice the avocado vertically (see picture above). With a spoon, scoop out the seed and discard. Then scoop out the fruit and place in a food processor.
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| TIP: use a spoon to scoop out the fruit. If you use your fingers you'll inevitably waste some. And make a mess. |
2. Next, I like to always add some FAGE GREEK YOGURT. This makes my puree extra smooth and boosts the nutritional value. I never measure it, but I would suggest 1-2 tbsp per avocado.
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| This is something I ALWAYS have...can replace sour cream, heavy whipping cream, cream cheese, and even fats/oils in some recipes. |
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| Tossing in some Fage |
3. Now toss in some fresh lemon juice. (about 1 tsp for every 2 avocados) Lemon juice will naturally preserve your puree.
4.. Let your processor run for SEVERAL MINUTES. The longer it runs, the smoother it gets.
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| Beautiful! |
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| Come to momma... |
5. Now pour it into an AIR TIGHT container or FREEZER ZIPLOCK. If using a ziplock, be sure and squeeze all the air out before sealing.
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| Ready to freeze |
WHAT:
So you have your puree? What do you use it in? Glad you asked!
How To Substitute Avocado in Your Baking
Avocado can be substituted for many ingredients in your baking such as butter, shortening and eggs. Naturally the avocado will give the dough a slight green color which it maintains even after it is baked. But the great thing is that after it is baked you are unable to taste the avocado.Avocado is almost like a butter, and just like butter it has a soft and creamy texture. You may have to do some experimenting, but in general you can simply substitute 1 cup of avocado for 1 cup of butter. You may have to increase other liquids as the avocado does not melt like butter.
When substituting avocado for eggs in your baking, start by substituting 2 tbsp. to 1/4 cup mashed avocado for each egg.
Avocado will make your cakes rise up higher in the center, and in some occasions may even cave. It also browns quicker, and therefore your cake may look well done on the outside, but the inside may still be doughy. To avoid these things from happening, reduce your oven temperature by about 25 percent and increase your baking time.
It takes some experimenting...but more likely than not, you will LOVE the results.
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