Showing posts with label avocado. Show all posts
Showing posts with label avocado. Show all posts

Wednesday, July 31, 2024

National Avocado Day - Celebrate Avocados

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.



Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.


Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  



How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.


When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.



Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?
If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Resources
Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters







Friday, June 28, 2024

Avocado Day - Discover the Wonders of Avocados

Avocados have a green-skinned, fleshy body that is egg-shaped or round. Commercial avocados ripen after harvesting. The fruit is rich and has a subtle flavor. The texture is smooth, almost creamy. It is used in both savory and sweet dishes. Avocados have a high-fat content, but this fat is healthy. It is good for your skin, digestion, heart, and joint health.




Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.




Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.


Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter or sour cream.  
2. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. 
Enjoy avocado as part of a healthy stir-fry dish.

5. 
Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. 
Avocados are perfect in fish and seafood sauces.

7. 
Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. 
Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare
 Guacamole 


Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  



Kids Cook Monday




How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.


Remember that not all avocado dishes are created equal when ordering at a restaurant. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Allergic to Latex?
If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating avocado.

Resources
1. WebMD, Everything You Need to Know About Avocados  
2. 
Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters
3. California Avocado https://www.californiaavocado.com/
4. Avocado, EatFresh.org 










California Avocado Day - From Farm to Table

Avocados have a green-skinned, fleshy body that is egg-shaped or round. Commercial avocados ripen after harvesting. The fruit is rich and has a subtle flavor. The texture is smooth, almost creamy. It is used in both savory and sweet dishes. Avocados have a high-fat content, but this fat is healthy. It is good for your skin, digestion, heart, and joint health.




Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.




Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.


Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter or sour cream.  
2. Avocado is a deliciously rich, healthy and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit add a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. 
Enjoy avocado as part of a healthy stir-fry dish.

5. 
Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. 
Avocados are perfect in fish and seafood sauces.

7. 
Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. 
Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare
 Guacamole 


Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  



Kids Cook Monday




How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.


Remember that not all avocado dishes are created equal when ordering at a restaurant. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Allergic to Latex?
If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating avocado.

Resources
1. WebMD, Everything You Need to Know About Avocados  
2. 
Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters
3. California Avocado https://www.californiaavocado.com/
4. Avocado, EatFresh.org 










Wednesday, August 16, 2023

Kiwi Raspberry Parfait




Makes 1 serving

Ingredients
2 cookies crumbled
4 oz yogurt, low fat
2  kiwifruit, peeled, dice
1/2c raspberries
 2-3 fresh mint leaves

Directions
Layer the ingredients in the following order:
  • Cookie crumbles
  • Raspberries
  • Yogurt, low fat
  • Kiwi
  • Garnish. Raspberry and Mint leaves
  • Refrigerate until ready to serve.






Tuesday, August 15, 2023

Stuffed Pepper with Cauliflower Rice and Avocado

 



Stuffed Pepper with
Cauliflower Rice and Avocado


Serves One

Ingredients
1 cup Cauliflower, Rice with shredded carrots and peas
1 large Bell pepper
1/2 Avocado, small
1 Tbsp Blue Cheese


Directions.

1. Cook cauliflower rice. Measure one cup and refrigerate until it is chilled, about 1-2 hours.
2. Wash bell pepper. Cut the top off and remove the seeds. Cut a small piece from the bottom to make the pepper stand up.
3. Peel and dice 1/2 avocado. Add to cauliflower rice. Mix well.
4. Add cauliflower rice mixture to the bell pepper.
5. Top with blue cheese and serve.

Optional. Add protein source to make a meal.


Nutrition Facts.

Dietitian Blog List