Avocados are a great source of potassium, insoluble and soluble fiber, lutein and omega-3 fatty acids. The fat content in avocados helps the body to properly absorb fat-soluble vitamins and nutrients.
When avocados are eaten with fruits and vegetables containing Vitamin A, K, D and E, your body will more easily be able to absorb these fat-soluble nutrients. Eating avocado regularly is correlated with many other health benefits including:
Promotes Heart Health– The high levels of potassium and folate in avocados help to regulate blood pressure, which in turn protects the body from stroke and heart disease.
Lowers Cholesterol– Avocados contain monounsaturated fats, which reduces bad LDL cholesterol levels and increases good HDL cholesterol levels.
Improves Eye Health– Avocados contain lutein and zeaxanthin, which act as antioxidants for the eyes. The fat content in avocados protect the eye tissue from sun damage and aging, preventing macular degeneration and cataracts.
Calms and Improves Arthritis– Avocados are an anti-inflammatory agent due to its combination of omega 3 fatty acids, phytosterols, antioxidants and fatty alcohols.
Improves Immune System Health– When avocados are eaten regularly, the body’s immune system is strengthened due to its high content of nutrient rich vitamins, minerals and monounsaturated fats.
Helps with Weight Loss– The fiber in avocados make people feel fuller longer, and is frequently used as an aid in weight loss.
What a superfood! Here are some recipes to incorporate into your meal plans that offer a little variety – after all, variety is the spice of life.
Salmon, Avocado and Arugula Salad with Lemon Dressing
If you’re looking for a tasty salad with great contrast of textures but a fantastic flavor combination – try this. The slight oiliness of the salmon works perfectly with the pepperiness of the arugula, and the creaminess of the avocado. The lemon dressing really brings everything together.
To make the dressing, combine extra virgin olive oil, lemon juice, white wine vinegar, Dijon mustard, and black pepper in a jug or bowl. Whisk it vigorously together until emulsified.
To make the salad, add arugula leaves, flaked cooked salmon, and a diced avocado (you want it ripe, but not TOO soft for this salad otherwise it will get too mushy).
Gently toss everything together, then drizzle a little of the lemon dressing over the top, leaving extra for guests to add as necessary.
Ingredients
For the lemon dressing
- ¼ cup extra virgin olive oil
- 2 tbs lemon juice
- 1 tsp white wine vinegar
- ½ tsp Dijon mustard
- black pepper
For the salad
- 3 oz arugula
- 8 oz smoked salmon fillet, cooked
- 1 avocado
Instructions
- To make the dressing, combine all the ingredients in a jug or bowl. Whisk it vigorously together until it is emulsified.
- To make the salad, add arugula leaves, flaked cooked salmon, and a diced avocado to a serving bowl.
- Gently toss everything together, then drizzle a little of the lemon dressing over the top, leaving extra for guests to add as necessary.
Low Carb Avocado and Almond Smoothie
Enjoy this avocado and almond smoothie for a healthy and filling breakfast or snack.
With just a few ingredients, you can make this super healthy and filling smoothie! It’s high in fiber, potassium, and it contains over 6g of protein. And of course it’s low in carbs.
Whether you make it for breakfast or for a filling snack, you know that you’ll be drinking a whole lot of goodness with this smoothie.
Ingredients
- 1 ripe avocado, stone and skin removed
- 1 tbs creamy unsweetened almond butter
- 1 cup unsweetened almond milk
- liquid sweetener, to taste
Instructions
- Combine the avocado, almond butter, and almond milk with a stick blender until smooth.
- Taste for sweetness, and add sweetener if desired. Blend again, then enjoy!
Low Carb Tuna Poke
This low carb tuna poke dish not only looks fantastic, but it tastes amazing, too. With cucumber, avocado, and a spicy mayo – you really won’t miss the rice.
When the tuna tastes so good, a bed of cucumber and avocado complements the fish perfectly well, and the lack of rice doesn’t affect the great flavors.
To be fully certain you’re using fish that’s high quality enough, you really need to look out for labels like “Sashimi Tuna”, “Sushi Tuna” or “For Raw Consumption”. A good fish market is hard to come by these days – there are still a few in Westchester – so ask their advice!
Ingredients
- 10 oz sushi grade fresh tuna
For the marinade
- ¼ cup soy sauce, or tamari
- 2 tsp rice vinegar
- ½ tsp sesame oil
For the spicy mayo
- ¼ cup mayonnaise
- 1 tbs sriracha
For the plating
- 1 avocado
- ½ English cucumber
- 1 green onion
- 4 slices fresh jalapeño, optional
- ¼ tsp sesame seeds, optional
- 1 tsp fresh cilantro leaves, optional
- ½ oz salmon roe, optional
Instructions
- Prepare the marinade for the tuna by combining the soy sauce, rice vinegar, and sesame oil in a bowl.
- Dice the tuna into bite sized cubes and stir them into the marinade. Leave for 10-15 minutes.
- Meanwhile, make the spicy mayo by combining the mayonnaise and sriracha in a small bowl.
- Prepare the base of the tuna poke by slicing the cucumber and avocado. Start preparing the toppings by slicing a green onion and a jalapeño.
- Arrange the cucumber and avocado on a serving plate. Drain the tuna well, then place it in the middle of the plate. Add the green onion and jalapeño slices, and any other toppings that you are using.
- Drizzle everything with the spicy mayo, and serve immediately.
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