Summer Superfood: Avocados

Famed for their delicious taste and creamy texture, most people don’t realize just how beneficial avocados can be for helping you achieve that summer beach body.

In fact, avocados are among the most nutrient-dense fruits, providing an excellent source of vitamin E, B vitamins, fiber, and potassium. Bananas are often praised for having a high potassium content, but one avocado actually contains three times more potassium than two bananas! For an excellent electrolyte replacement, enjoy an avocado sprinkled with sea salt.
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Fat Facts
Rich in heart-healthy monounsaturated fat, avocados can help you burn fat while increasing nutrient absorption and giving you long-lasting energy to sustain you throughout your day. Don’t let calories or fat scare you. Eat for nutrients and satiation. Your body and brain perform best when well-nourished.

Get Creative
An excellent addition to any meal, this amazing fruit adds beautiful color, rich flavor, and creamy texture. In addition, avocados are a great replacement for dairy such as cheese, sour cream, and mayo.

Edible Examples

• Avocado sprinkled with sea salt
• Avocado omelet with tomatoes and scallions
• Deviled avocado eggs sprinkled with paprika
• Smoked salmon with spinach, avocado, and red pepper
• Turkey sandwich with avocado, tomato and alfalfa sprouts
• Chicken salad with arugula, avocado and orange/grapefruit
• Steak salad with avocado, black beans, onion and lime vinaigrette
• Shrimp fajitas with guacamole, peppers, and jalapenos
• Chicken tacos with peach salsa and guacamole
• Bison burger with sliced onion, tomato, and avocado
• Chocolate avocado mousse (recipe below)

Haas or Fuerte?
Although there are many varieties, Haas and Fuerte are most common. The small, black, pebbly-skinned Haas avocados are creamy, making them best in guacamole, smoothies, and dressings. The large, green, smooth-skinned Fuerte avocados retain shape well, making them ideal sliced in salads or omelets.

Picking The Perfect Avocado
To test for ripeness, flick off the stem. The fruit is ripe if the stem comes off easily and you see green underneath. Discard the avocado if the stem does not come off easily or if you see brown underneath.

Fresh Chunky Guacamole
The key to mouthwatering guacamole is to keep it simple with high quality ingredients. This recipe is delicious served as a dip for organic corn tortilla chips or sliced bell peppers and baby carrots. Add a spoonful to an omelet, salad or sandwich for a tasty treat.
Yields 1 1/2 cups
Ingredients
2 ripe Haas avocados
1 tablespoon red onion, minced
1 clove garlic, minced
1/2 jalapeño chile, minced
2 tablespoons fresh cilantro, minced
To taste fine sea salt
1 lime, juiced
Instructions

• Halve the avocados, remove the pits and scoop the flesh into a medium-size bowl.
• Use a fork to lightly mash the avocados with the other ingredients.
• Taste and adjust the seasoning as needed before serving.

Chocolate Avocado Mousse
This treat is perfect for curbing carb cravings, stabilizing blood sugar and boosting fat-burning.
Serves 1
Ingredients
1 ripe Haas avocado
1 cup plain yogurt
2 frozen bananas
1 tablespoon cacao powder
1 teaspoon cinnamon
1 teaspoon vanilla extract/powder
5 ice cubes
Optional topping: 1 tablespoon cacao nibs
Instructions

• Add ingredients to a blender or food processor and blend/process until smooth.
• Taste and adjust the seasoning as needed before serving. Top with cacao nibs for a crunchy treat!