VIDA Fitness Food of the Week: Avocados
Not your average fruit! Avocados are a good source of monounsaturated fats, potassium, vitamin E, vitamin C, folate, and phytosterols. They are great replacements for saturated fats in the diet, and contain no sodium or sugar. Research is showing a correlation between avocado consumption and lowered risk for cardiovascular disease and diabetes, improved weight management, and enhanced nutrient absorption.
Use: Spread on sandwiches, slice onto salads, make guacamole, mix into salsa, smoothies, and mixed dishes.
Tip: Use this scale when looking for a ripe avocado. The color and texture are important to note! *To quicken the ripening period, place in a brown bag with a banana or tomato!
• 4 avocados
• ½ a medium red onion, chopped
• Campari tomatoes, diced
• 1 tsp. Garlic, minced
• 1 Tbsp. Dijon mustard
• Lemon juice
• Lime juice
• 1 cup Cilantro
• Cayenne pepper, to taste
• Salt, to taste
1. Slice the avocado(s) in half. Remove the pit (easiest by chopping with a chef’s knife and twisting it out) Using a table knife, criss-cross each half of the avocado and remove the contents with a spoon- =into a mixing bowl.
2. Chop the red onion & tomato- add to the avocado in the mixing bowl.
3. Add Dijon Mustard, about 1 teaspoon of Garlic (based on personal taste for garlic), and sprinkle with Cayenne Pepper (based on desired level of spice). Add as much Cilantro as you would like – it adds great flavor and color in small or large amounts!
4. Add enough lemon & lime juice to create the desired moisture and mix all the contents of the bowl. Taste at this time to determine whether more lime or garlic flavor is needed, as well as more spice.
5. Add salt as desired