Avocado Highlight!
The avocado (Persea americana) is a tree that is native to South Central Mexico, classified as a member of the flowering plant family Lauraceae. Avocado (also “alligator pear” due to its green bumpy skin) additionally refers to the tree’s fruit, which is botanically a large berry containing a single seed. (reference: Wikipedia)
Avocados provide over a dozen essential nutrients, including fiber, potassium, Vitamins E and K, B-vitamins, and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. It is a unique fruit in that while most fruit consists primarily of carbohydrate, avocado is high in healthy fats. Numerous studies show that it has powerful beneficial effects on health. (reference: authoritynutrition.com)
While 77% of the calories in an avocado are from fat, it does not just contain any fat… the majority of the fat is oleic acid. This is a monounsaturated fatty acid (also the major component in olive oil) and believed to be responsible for some of its beneficial effects. Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer. The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking. (reference: authoritynutrition.com)
Billi-Jean’s favorite Guacamole: (season/spice to preference)
Serves about 4…enjoy!
Mix all ingredients in medium-sized bowl:
three ripe medium-sized avocados
½ sweet onion, finely chopped
one medium-sized tomato, finely diced
½ lime, squeezed into mix
¼ cilantro, finely chopped
½ tsp sea salt
one clove garlic, finely chopped, or ½ tsp garlic powder
Optional items for spice:
½ jalapeno, finely chopped
OR
½ tsp cayenne pepper