Avocados are a rich source of monounsaturated fatty
acids including oleic acid, which may help to lower
cholesterol and can offer significant protection
against breast cancer. Avocados are also a good
source of potassium, a mineral that helps regulate
blood pressure, several carotenoids, vitamin K,
folate, dietary fiber, and vitamins B6, C, and E.
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Due to it’s healthy fat content, adding
avocado to a salad will help to increase
absorption of fat soluble antioxidants that
vegetables provide.
Avocados should not be refrigerated until
they are ripe. Once ripe, they can be kept
refrigerated for up to a week. Sprinkling
any exposed surface with lemon juice will
help to prevent the browning that can occur
when the flesh comes in contact with oxygen
in the air.
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Serving
Ideas 00
Mix chopped avocados, onions, tomatoes,
cilantro, lime juice and seasonings for a
rich-tasting guacamole.
Spread
ripe avocados on bread as a healthy replacement
for mayonnaise when making a sandwich.
Combine sliced avocado with fennel, oranges and
fresh mint for a refreshing salad.
Safety
Like bananas and chestnuts, avocados contain
substances called chitinases that are associated
with the latex-fruit allergy syndrome. If you have
a latex allergy, you may be sensitive to these foods
as well.
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AVOCADO AND CITRUS SALAD
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Serves 2
2 ripe Avocados diced into 1/4 inch cubes
1/2 lemon, segmented
1/2 orange, segmented
1/2 blood orange, segmented
1 Tbsp extra virgin olive oil
1 Tbsp organic mayonnaise
1/4 red onion, diced
1 tsp fresh tarragon (or dried)
1 tsp fresh parsley (or dried)
1 tsp fresh chives (or dried)
Salt (or Herbamare) to taste
Black pepper to taste
3 bunches baby arugula
1/8 cups pistachios, lightly chopped (optional)
In a mixing bowl, combine avocado, splash juice from
citrus segments, splash olive oil. Add mayonnaise,
cut herbs, red onion, salt and pepper; mix well.
Add arugula, pistachios and all but a few pieces of
citrus segments; lightly toss. Divide salad evenly
on two salad plates; garnish with remaining citrus.
