avocados:
a healthier fruit
(NAPSI) - Smooth, creamy Hass avocados offer health-conscious individuals a substitute for spreads and dips typically laden with cholesterol and saturated fat. One of the only fruits -- that’s right, it’s a fruit, not a vegetable -- containing monounsaturated fats, avocados can be used to help manage the risk of cardiovascular disease when eaten as part of an overall lower-fat and calorie-controlled diet.
A healthy type of fat, a silky smooth texture, and a light, nutty flavor make avocados a “must have” fruit. The best way to tell if a Hass avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will have a dark green to black pebbly skin and will be firm yet will yield to gentle pressure.
As a substitute for mayonnaise on sandwiches, mashed avocados are hard to beat. Another healthy substitution is avocado dip instead of sour cream-based dip. Two ounces of traditional potato chips with two tablespoons ranch dip gives you 35g of fat, but two ounces of baked tortilla chips dipped into two tablespoons guacamole provides only 7g of fat. Here are some other possible substitutions.
• Top a baked potato with mashed avocados instead of sour cream or butter• Spread bagels or toast with mashed avocados instead of cream cheese or butter
• Add sliced avocados to sandwiches instead of cheese
• Use chopped avocados instead of cheese in a salad or an omelet
World-Class Guacamole
by Kathy Moore
This is the dish that everyone begs me to bring to parties and potlucks. It disappears in a flash, so make a double or triple recipe if you’re feeding a crowd!
2 ripe avocados
juice of 1/2 a fresh lemon (about 2 T)
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp chili powder 1/4 tsp ground cumin
1 ripe tomato, diced
2 T salsa (mild, medium, or hot, depending on taste)
2 T minced fresh cilantro leaves
Cut avocados in half lengthwise, remove pits, and scoop out flesh. Mash and stir avocado until creamy, then mix in lemon juice, salt, garlic powder, chili powder, and cumin. Adjust seasonings to taste. Add diced tomato, salsa, and minced cilantro. Serve at room temperature or slightly chilled. Serves 4-6.