NUTRITIONAL AVOCADO RECIPES




HAWAIIAN AVOCADO DIP

1 avocado

pinch of basil

2 Tbsp (30mL) frozen pineapple concentrate

pinch of chives

pinch of sea salt

Blend ingredients in food processor or blender – serve with fruit.

GOURMET GUACAMOLE

2 avocadoes – mashed

¼ tsp (1mL) chili powder

2 Tbsp (30mL) salsa

¼ tsp (1mL) ground black pepper

2 Tbsp (30mL) mayonnaise

salt to taste

Put everything together in a large bowl, mix well and salt to taste before serving.

SIMPLY GUACAMOLE

5 mashed avocadoes

½ Cup (120mL) minced fresh cilantro

2 Tbsp (30mL) fresh lemon juice

¾ tsp (4mL) minced green onion

salt and pepper to taste

Put everything in a large bowl and mix well. Serve immediately or store covered in the refrigerator.

BACON STUFFED AVOCADO

8 slices crisp bacon, crumbled

4 medium avocadoes

lemon juice

½ Cup (120mL) butter

¼ Cup (60mL) brown sugar

¼ Cup (60mL) white wine vinegar

¼ Cup (60mL) garlic puree

1 Tbsp (15mL) soy sauce

Slice the avocadoes in half; remove pits and brush with lemon juice. Fill the avocado with bacon. Combine all remaining ingredients and heat to boiling to produce sauce. Drizzle sauce over avocadoes and serve as desired.

AVOCADO AND CRAB MEAT SOUP

8 oz. can of crabmeat

4 avocadoes

1 medium onion, finely chopped

4 Cups (1000mL) of chicken stock

2 Cups (500mL) heavy cream

4 Tbsp (60mL) butter

1 Tbsp (15mL) flour

½ tsp (2ml) garlic powder

salt and pepper to taste

Mash together the avocados and crab meat. Sauté the chopped onion in the butter then add the flour, garlic powder, and chicken stock, then whip until smooth. Add the avocado/crab mixture and simmer for twenty minutes. Add the cream, salt, and pepper.

AVOCADO TORTILLA SOUP

1 onion sliced

1 Cup (250mL) chicken broth

1 Cup (250mL) water

2 tsp (10mL) butter

½ tsp (2mL) fresh chopped cilantro

½ chopped avocado

crushed tortilla chips

Melt butter in a saucepan over medium heat. Sauté the onion slices in butter until golden brown. Add chicken broth, water and chopped cilantro leaves. Simmer for 5 minutes. Pour into soup bowls and add avocado and tortilla chips.

Nutrients from fruits and vegetables are easier to absorb when eaten together with avocado.

The American Heart Association (AHA) Dietary Guidelines recommend a diet that includes at least five daily servings of fruits and vegetables, derives up to 30% of calories from fats (primarily unsaturated), and is low in saturated fat, cholesterol, trans fats and sodium, while rich in potassium. Avocados contain monosaturated and polyunsaturated fats as well as potassium.

Avocados contain lutein, an antioxidant that helps prevent cataracts and macular degeneration. Other antioxidants present in avocados have anti-cancer properties, and can help reverse the signs of aging.



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