Kara Ryan, Department of Public Heath
Kara Ryan is a Nutrition Education Specialist at DPH
If you happen to be lost in the jungle someday, be on the hunt for avocados. The avocado is full of good nutrition and is thought to be the single food item a human could survive on!
Although you probably won’t be venturing out into the jungle anytime soon, you will likely be heading out to your local grocery store. Spring is the avocado’s high season, which means right now you can find ripe avocados for a good price at just about any store.
When most people think of avocados, they think fat. Although the avocado is mostly made up of fat, it has more protein and fiber than any other fruit. It contains 60% more potassium than bananas, is rich in B vitamins, and is a good source of folic acid, vitamin A, C, E and K. The avocado also contains some antioxidant properties. For example, the avocado contains lutein which is good for your eyes.
Although this super food is high in fat, it is good fat—70% monounsaturated fat, similar to olive oil – which is good for your heart. Fat also helps to keep us satisfied, so it can be used to help curb hunger and control weight. Just keep portions in check like you would for just about any food.
Although the avocado is often used as a vegetable, it is actually a fruit. It goes with just about anything! Not only are they good in garden salads, they are also delicious in fruit salads, soups, stews, omelets, tuna salad, and added to salsa and sandwiches. If you are looking for different ways to serve avocados try:
• Mixing avocados with tomatoes. Add some chopped red onion, olive oil and ground black pepper. Serve as a snack with whole wheat crackers or eat as a salad. Add some spinach for extra iron.
• Mixing avocados with black beans and cooked brown rice. Add some red onion, tomatoes, balsamic vinegar, and salt for some extra flavor. Serve cool or at room temperature
• Adding sliced or mashed avocados and use instead of mayonnaise in sandwiches After peeling, slicing, or mashing an avocado, add some lemon juice or lime juice to keep its bright green color for longer.
How do you serve up an avocado? We’d love to hear from you!
Comments