the whole nut

avocado: the fruit of champions!

February 9th, 2010

Lately I’ve been obsessed with avocados. They’ve been plentiful this year, and I have been taking full advantage of the overabundance and lower prices. Five for $5? (like I saw this past weekend) I’ll take TEN! And it’s a good thing, too, because my body is loving all that healthy fat.

I’ll take just a moment to say: fat will not make you fat. It’s the simple carbohydrates and sugars that will lead to weight-gain (commonly found in processed foods). I know this is an entirely separate conversation for another time, but my quick point is: good fat is good for you. Of course that doesn’t mean I eat those ten avocados in one day. No, friends–everything in moderation!

Considered a superfood, avocados are rich with vitamins and minerals to keep you feeling energized, healthy and satiated. Vitamin E helps fortify our immune system and gives us healthier skin, hair and nails (which is why you will find it as an ingredient in many shampoos and conditioners). B vitamins support your metabolism and enhance immune and nervous system function, and vitamin K is necessary for optimal bone health.

Avocados are also high in fiber and potassium, which is necessary for anyone who works out to maintain the body’s water balance. And last but not least, this fruit is packed with monounsaturated fat–a good fat. This helps to lower bad cholesterol (LDL) and raise good cholesterol (HDL). For more reading on how to choose the right fats see choosing the right fats.

While I’m a sucker for a fresh dish of guacamole, I most often eat avocados as they are, on toast. I love this for breakfast or as an afternoon snack. I toast a piece of Mestemacher rye bread (my favorite), take a halved avocado, and slice it up over the toast. So savory and delicious! A nice mix of good carbs and healthy fat (with all the great vitamins and minerals as a bonus!). If for breakfast, this follows two clementines (my favorite winter fruit), which will totally keep me satisfied until lunchtime–even after a tough workout!

Other great ways to incorporate avocados into your diet is by adding slices or cubes in your sandwiches, on your salads, in a soup, or mash some up for some homemade guacamole (just add some lime juice, red onion, cilantro, garlic and chopped-up tomatoes). You can also find avocado in popular sushi dishes and rolls, like the California roll. In Indonesia, they even make avocado-chocolate shakes! (yum)

Maybe it’s the California girl talking, but as far as I’m concerned, adding an avocado to a meal does wonders. My favorite (New York) Mexican restaurant serves the best guacamole and shrimp tacos with slivers of avocado. And I dive right in! Guilt-free. I really can’t get enough of this healthy fat-filled fruit–and I’m not ashamed to admit it.

How do you like to eat avocados?

Bonus! Did you know that to keep your halved avocado from browning you should leave the pit in place? After I slice the fruit in half I’ll put the half with the pit intact back in the fridge (in a ziplock baggie) and use the pit-less half then. Sprinkling a little lime or lemon juice can also help.

Filed under: Healthy Tips

Tags: avocado, avocado and toast, breakfast, fruit of champions, good fat, HDL, health, healthy, healthy fats, LDL, mestemacher, monounsaturated fat, nutrition, snack