Spotlight: Avocados
Fun Food Facts:
The avocado (Persea americana) originated in south-central Mexico, sometime between 7,000 and 5,000 B.C. But it was several millennia before this wild variety was cultivated. Archaeologists in Peru have found domesticated avocado seeds buried with Incan mummies dating back to 750 B.C. and there is evidence that avocados were cultivated in Mexico as early as 500 B.C.
Spanish conquistadores loved the fruit but couldn't pronounce it and changed the Aztec word to a more manageable aguacate, which eventually became avocado in English. The first English-language mention of avocado was by Sir Henry Sloane in 1696.
www.avocado.orgAvocados are one of my favorite foods. Yea, I know, they're high in fat. But it’s good fat. I’m sure you’ve heard that before. Avocados are high in omega-9, a monounsaturated fat that lowers the bad “LDL” cholesterol – this is the cholesterol that travels to the arteries and is more likely to be deposited in the artery walls, and avocados raise “HDL” the lipoprotein that takes cholesterol out and back to the liver. The ratio of the two lipoproteins plays an important part in your cholesterol health. The ideal ratio is about 3:1.
Avocados have other wonderful health benefits. They contain a carotenoid called leutin. Leutin is a great antioxidant for healthy eyes and healthy skin. Even though avocados contain a little saturated fat, it’s from a whole, natural food source. A little doesn’t affect the body negatively as do French fries, or fat on a steak. There are studies that show a little saturated fat is not harmful when it comes from whole, natural plant sources.
Avocados are a great source of fiber – 14 g per avocado, it also has potassium, folate, vitamin A, beta-carotene, beta-cryptoxanthin and zeaxanthin.
I love to finish off soups with avocado – in chicken tortilla soup or southwest tomato corn soup. I top-off these soups with avocado, tortilla strips, freshly chopped sweet onion, and cilantro. I usually skip the cheese.
Avocados have other wonderful health benefits. They contain a carotenoid called leutin. Leutin is a great antioxidant for healthy eyes and healthy skin. Even though avocados contain a little saturated fat, it’s from a whole, natural food source. A little doesn’t affect the body negatively as do French fries, or fat on a steak. There are studies that show a little saturated fat is not harmful when it comes from whole, natural plant sources.
Avocados are a great source of fiber – 14 g per avocado, it also has potassium, folate, vitamin A, beta-carotene, beta-cryptoxanthin and zeaxanthin.
I love to finish off soups with avocado – in chicken tortilla soup or southwest tomato corn soup. I top-off these soups with avocado, tortilla strips, freshly chopped sweet onion, and cilantro. I usually skip the cheese.
Simply delicious Guac
1 avocado – diced
1 small tomato - diced
¼ sweet onion - chopped
1 teaspoon finely chopped cilantro (fresh parsley can be used also)
Juice of ½ lime
Salt and pepper to taste
1 tablespoon extra-virgin olive oil
2 boneless, skinless, chicken breast half - cubed
1/2 medium onion diced
1 jalapeno seeded (optional for extra heat)
1 small can Hatch green chilis (mild or medium)
2 large cloves of garlic - pressed or finely minced
1 cup corn
1 can black beans (with liquid)
1 15 oz can Muier Glen Fire Roasted tomatoes
1 pint organic chicken broth (Whole Foods - great price)
Salt and Pepper to taste
Juice of 1 lime
1/4 - 1/2 cup chopped fresh cilantro
Brown chicken in a little in olive oil, add onions, jalapeno, chili - sautee for a couple of minutes, add garlic - sautee for 30 seconds, add corn, beans, tomatoes, chicken broth, salt and pepper. Bring to a boil. Cover and simmer for 30 minutes. At the end, add lime juice and cilantro and serve immediately.
Optional Toppings
Fresh Gourmet Tortilla Strips - in the produce section - salad topper
Diced Avocado
Chopped sweet onion
Additional cilantro
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