Avocados are pictured everywhere right now, from t-shirts, to reusable grocery bags, and even in house decor! There is good reason for all the hype! With so many health benefits to eating avocados and over 100 ways to use them in delicious dishes, this weeks #bebetter52 challenge is to incorporate avocados into your diet. It is your job to explore different ways to cook and bake with them. You can put them on top of toast in the morning, in your green smoothies, or mix them into a salad for some added yummy greens. So go to your local grocery store or farmer’s market and pick up some ripe avocados.
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. The healthy fats, which take longer for our bodies to digest, help lower our appetites. So when hunger strikes, that is why avocados are a great food to eat and don’t want to eat empty calorie snacks. Additionally this fruit has monounsaturated fatty acid which is believed to be responsible for reduced inflammation and reduce the risk of heart disease. Avocados are a great source of chlorophyll which helps to lower cholesterol. They are also good for organs, cells, and your immune system because of the high amounts of vitamin C. An added bonus is they taste delicious!
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!
Here are some avocado ideas for every meal, including dessert!
Breakfast: Avocado Toast with Bacon and Eggs
1 piece thick cut bread
freshly squeeze lemon juice
Kosher salt and freshly cracked black pepper to taste
1 egg, scrambled
1 piece bacon, cooked
Now’s the fun part! Add any toppings you like! Sliced tomato, radish, sprouts, or a sprinkle of cheese
Top it off with seasoning such as salt, pepper, paprika, garlic powder, hot sauce for an added spice, or get creative!
Lunch: Avocado Chicken Salad
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
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
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.
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.
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.
Dessert: Avocado ice cream.
(It is yummy and helps to curb our sweet tooth that seems to strike at night!)
1. All you need is half an avocado, half a banana, a splash of milk, and honey to taste
2. Blend in a blender, freeze for an hour, and enjoy!
Below are a few more avocado ideas:
Use avocado oil when cooking (tip: they make this in spray form!)
You can also substitute avocado oil for butter in baking
Or even add a little salt and pepper to eat avocado as a great snack by itself!
Take one or two of these fun ways to incorporate avocado into your diet and you will probably become one of the many avocado lovers, too!