Food Recipes Reviews

Avocados: Health Benefits & Nutritional Facts & Recipe

I never grew up with avocados, so I had to learn to like them. They aren’t particularly attractive and back then, green foods were not appealing. Today, however, I appreciate the awesome attributes and versatility of the avocado. They are a natural superfood.

Although some deem avocados a vegetable, they’re actually a fleshy, creamy, buttery fruit that’s grown in warmer climates. There are oodles of varieties that come in different flavors, textures, shapes, colors, and sizes. So why are people so crazy about avocados? Well, the taste is phenomenal, and they are the superstar in a gazillion recipes.

Avocados are high in omega 3 fatty acids, in fact, 77% of their calories come from fat. But, it’s the good fats that lower cholesterol and improve heart health. They are a great source of vitamins, including K, E, C, B5, and B6. They also contain decent amounts of magnesium, manganese, niacin, folate, riboflavin, copper, iron, zinc, phosphorus, potassium, pantothenic acid, oleic acid, and beta-carotene.

Oleic acid has been linked to reducing inflammation, like that in arthritis. It’s also an excellent source of carotenoid lutein, which reduces the risk of macular degeneration and cataracts. They also contain glutathione which is a powerful antioxidant that supports our immune systems. Contrary to their creamy texture avocados are loaded with fiber, which contributes to weight loss, sugar balance, improved digestion and lowering cholesterol.

Avocados fit into any diet plan, from a raw vegan to meat eaters. I have a few avocados in my diet every week. They blend so nicely into any meal, and you can do so much with them. The web is saturated with lots of nutritious and delicious recipes for dips, sauces, sandwiches, soups, drinks, smoothies, casseroles, hummus, and of course guacamole. Here’s one of my favorite recipes.

Pita Chips

1/2 cup extra-virgin olive oil
2 whole wheat or regular (or both) pita breads, cut in half
Flaky sea salt

Hummus

1 large ripe avocado, coarsely chopped
1/2 packed cup arugula
1 15 oz can cannellini beans, drained and rinsed
1/3 packed cup cilantro
1/3 packed cup fresh flat-leaf parsley
Juice of one lemon
Juice of half a lime
1 garlic clove, smashed
1/4 teaspoon chili powder
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
A few dashes of hot sauce or cayenne pepper, optional

To make the pita chips, position an oven rack in the center of the oven and preheat the oven to 350 degrees. Apply olive oil to both sides of the pita halves with a panstry brush. Sprinkle with the salt and pepper. Cut each half into 8 wedges and place them on a baking sheet in a single layer. Bake for about 15 – 18 minutes or until they are crisp and browned.

To make the hummus, place the avocado, arugula, beans, cilantro, lemon juice, lime juice, garlic, chili powder, salt and pepper into the bowl of a food processor. Pulse the processor until the mixture is coarsely chopped. With the food processor on, slowly stream the olive oil into the processor and process until the mixture is creamy. Taste for seasonings, add the hot sauce or cayenne pepper and more salt and pepper if needed. Pulse the machine a few times to incorporate any additional seasonings.

Add the mixture to a serving bowl. Serve the pita chips on the side. Enjoy!

25 Comments

  • Great article, I’ve personally seen amazing results with avacado. Anyone interested in herbal medicine should definitely check out the ebook 10 super herbs that will change your life forever. You can download it for free here: tensuperherbs.com. I bought a few of the herbs from the book and my life has changed completely

  • I am SO addicted to avocados! I eat a half of one almost every day! Either in a salad or in tuna. I am SO jealous that I don’t live in an area that I can grow them in my back yard!…lol!

  • I find avocados in the reduced bin at our local Metro quite often they are the perfect ripeness for Guacamole.Great article I love avocados

  • I have tried avocados but did not care for them,but when I see them served different ways I do try them

  • I just tried avocado for the first time a couple of months ago at the age of 57. I thought them extremely bland so I added them to my tuna fish sandwiches and regular salads and they picked up the flavor of their surroundings.

  • I have just started eating avocados so the recipes are very appreciated. So far I have put them in with my celery juice and made a paste of avocado, onion, pickle juice, lemon juice and lime juice to use instead of any other spread for my Tomato Sandwiches. It is good to know what they are really doing for my body.

  • I enjoy avocados on just about everything – salads, burgers, chicken, guacamole, etc…

  • These sound like delicious recipes. I didn’t know that avocado’s were great source of protein. Thanks!

  • I love avocados. I only recently started eating them and wondered how I did so long without them.

  • thanks for the avocado information and access to the recipes. just added avocados to the shopping list.

  • I tried avocados for the first time a couple weeks ago and I absolutely love them . Mixed in a hummus recipe sounds so good . I am definitely going to try .

  • i love hummus, i never liked avocados until this past yr, so i think this was would be a great dip, very healthy.