What About the Avocado?
Avocados deal with a lot criticism because of their high fat content. Yes, it is true that about 75%
of the calories in an avocado are from fat. Does this mean that they should be excluded from a
weight-conscious diet? Absolutely not! I have good news for you, avocados contain an
abundant amount of monounsaturated fats. Monounsaturated fats are healthy fats. These fats
help lower your risk of heart disease. The monounsaturated fats in avocados have been shown
to help lower “bad”, or LDL, cholesterol levels. Avocados also contain a high amount of fiber,
which will help you stay full for a longer period of time. The various vitamins and minerals in
avocados support cell repair, eye health, and a healthy blood pressure. The uses for avocados
are countless. Try an avocado on toast, in a smoothie, or on your next hamburger. I’ve included
the recipe for homemade guacamole below. This recipe is from the book Deliciously Ella and is,
by far, the best guacamole I’ve ever had. Bring some to work with you for a tasty lunch or bring
it to your next get-together and really impress your family!
Classic Guacamole
(Serves 4)
Ingredients:
- 4 Ripe Avocados
- 6 Cherry Tomatoes
- 1 Large Jalapeno Pepper
- Handful of Finely Chopped Cilantro
- Juice of 3 Limes
- Salt and Pepper to Taste
First, cut the avocados in half and scoop out their flesh, placing it into a bowl. Use a fork to mash them.
Chop the tomatoes and the jalapeno pepper into tiny pieces (discard the seeds of the pepper). Stir
everything into the mashed avocado with the cilantro, lime juice, salt, and pepper.
Nutrition Facts Per Serving: 249 calories, 15 grams carbohydrate, 3 grams protein, 21 grams fat, 3 grams
saturated fat, 13 mg sodium, 813 mg potassium, 11 grams fiber
Created By: Lisa Hren, University of Wisconsin-Milwaukee Nutritional Science Intern
April 16th, 2017