Posted by Eleni Prokopeas on Feb.03, 2009

While most of us appreciate avocados in the form of good guacamole, many of us are not aware of the many health benefits that this delicious food has to offer. Here is a list of a few health benefits:

* When used instead of other fats, avocados contain over 25 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.

*It contains more potassium than bananas, is the richest source of Beta-sitosterol, which blocks cholesterol absorption, as well as of antioxidants.

* Avocados act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.

* Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.

* One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium, Vitamin E and lutein to the diet.

* One-fifth of a medium avocado has 55 calories and provides beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein. Phytonutrients are thought to help prevent many chronic diseases.

* Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.

* Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.

* Avocados are a good source of fiber and fiber may help maintain heart health.

* When used instead of other fats, avocados can be a satisfying addition to a calorie-reduced diet.

Aside from the avocados themselves, there are many other ingredients that go into the creation of an awesome guacamole recipe.  Here is your shopping list:

Ingredients:

4 Extra Large Avocados, ripe,peeled, pitted, and diced (about 2 C)       
3/4 C Red Onion, diced       
3/4 C Roma tomato, seeded, diced       
1/2 C Cilantro, fresh, chopped leaves only       
2 TBSP Jalapeno or serrano chiles, seeded and minced       
1 Lime, juiced       
1/4 tsp Garlic Powder or one fresh clove, minced       
Coarse salt and pepper to taste

Cooking Instructions:

Place avocado in a large bowl. Add remaining ingredients and blend gently–leaving some small chunks of avocado is fine. Taste and adjust seasonings.

Total Time:  15 min

Servings:   6-8

Additional Tips:

Garnish with red radishes or jicama.  Serve with tortilla chips, vegetables or fajitas.

Recipe Adapted from CM Foodie Howard

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Posted under Food, Nutrition & Recipes, Healthy Recipes, Snacks.