Avocados #bebetter52

This weeks #bebetter52 challenge is incorporate avocados into your diet.

There are so many health benefits to eating avocados and over 100 ways to use them in delicious dishes. It is your job this week to explore the variety of avocados in the grocery store and see how many ways you can cook and bake with them.

Did you know that avocados are actually considered a fruit? Avocados are full of healthy fats and  over 20 vitamins unlike most fruits which contain more carbohydrates. This fruit has monounsaturated fatty acid which is believed to be responsible for reduced inflammation and has been shown to have beneficial effects on genes linked to cancer. It can also greatly reduce the risk of heart disease. According to the NHANES study people who ate avocado were healthier than people who did not eat avocados. So go to your local grocery store or farmer’s market and pick up some ripe avocados.

 

This delectable food has even caused a trend for almost all restaurants to sell some sort of dish that includes avocado. When Chipotle began running out of guacamole a tweet about saving the guacamole went viral and google searches for how to make it were at record numbers. Recently, an all avocado restaurant opened in Brooklyn, New York to showcase the numerous ways avocado can be used. We have some suggestions below for how to make avocado a part of your everyday meals.

 

Breakfast: Avocado Toast with Bacon and Eggs

Ingredients:

  • 1 piece thick cut bread

  • 1/2 avocado

  • freshly squeeze lemon juice

  • Kosher salt and freshly cracked black pepper to taste

  • 1 egg, scrambled

  • 1 piece bacon, cooked

 

Lunch: Avocado Chicken Salad

Ingredients:

1/4 avocado

2 tablespoons plain yogurt

1 teaspoon lemon juice

3/4 cup shredded chicken, precooked

1 whole wheat English muffin

Handful of lettuce or sunflower sprouts

2 slices tomato

 

Dinner: Avocado Mac & Cheese

Ingredients:

  • 10 ounces dry elbow macaroni

  • 2 cloves garlic, minced

  • 2 avocados, peeled and pitted

  • 2 tablespoons fresh lime juice

  • 1/3 cup chopped fresh cilantro

  • Salt and pepper, to taste

  • 2 tablespoons butter

  • 2 tablespoons all-purpose flour

  • 1 cup milk

  • 2 cups shredded Pepper Jack cheese

  • Salt and pepper, to taste

  • Fresh avocado chunks, for garnish, if desired

 

  1. Make the avocado sauce by placing the garlic, avocados, lime juice, cilantro, salt and pepper into a food processor or blender. Process until smooth and creamy. Set aside.

  2. To make the cheese sauce, place butter in a small saucepan and heat over medium heat. When butter is melted, whisk in flour to create a paste. Whisk in milk until smooth. Stir with a wooden spoon until the sauce starts to thicken. Add in Pepper Jack cheese and stir until cheese is melted and sauce is creamy.

  3. Place macaroni in a large bowl. Pour the avocado sauce over the macaroni and stir until well coated. Add the cheese sauce and stir until macaroni is coated and creamy. Season with salt and pepper, to taste. Serve warm. Garnish with fresh avocado chunks, if desired.

 

We are excited to see how you put avocados into your meals this week. By Sunday you should feel refreshed and energized from all the nutrients pumping through your system. Just remember by eating avocado this week as self improvement you are increasing global improvement too!