For years, fat in food has freaked people out. Take a stroll through the grocery store aisles and see just how many “fat free” and “low fat” labels there are. Lots! The truth is, not all fat is bad. In fact when it comes to avocados, fat is good.
Avocados are fruits (yes…not a typo) heavy in monounsaturated fat. According to the American Heart Association, this kind of fat can “help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. [It] also provide[s] nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.”
If you’re not eating enough healthy fats, start cooking with olive, peanut, sunflower, and sesame oils. But for another tasty option, find ways to add avocados to what you eat.
Prep It: Avocado can seem tricky to cut since there is a giant pit in the middle. To prep, slice the avocado in half lengthwise, cutting around the pit–not through it. With the pit half, tap the pit down onto a hard surface. This should help it to pop out. Scoop out the avocado flesh with a spoon.
Spread It: Mashed avocado makes a perfect replacement for mayo on sandwiches and as a healthy spread on your morning toast. Use the back of a fork to mash the flesh, stirring as you go to mash all of the chunks. Add in a bit of seasoning before spreading, or enjoy it plain.
Dip It: Cumin, garlic, lime, and tomatoes are an easy add for the guacamole most people associate with avocados. But you can also mix avocado with Greek yogurt and other seasonings to make a smoother dips that pair great with veggies and pita chips.
Slice and Dice It: Add cut avocado pieces to the tops of salads and omelets, or inside sandwiches and lettuce wraps. To make cutting cleaner, slice or cube avocado while it’s still in the skin, being careful not to cut through. Scoop the flesh pieces out with a spoon as normal.
Puree It: Tossing some avocado into a food processor makes a great natural baby food, but grown ups can enjoy this consistency with smoothies and soups. Avocado creates a smooth texture, allowing you to eliminate dairy.
Bowl It: Where the pit once lived makes the perfect spot to fill with other tasty bites. Try chunky salsas, shrimp salads, or quinoa and black beans. For breakfast, bake sunny-side up eggs at 375 degrees for about 25 minutes or until the eggs are firm.
Top It: If you love alfredo sauce, but don’t love the unhealthy fats it packs, try avocado as a replacement. Combine Parmesan cheese, garlic, lemon juice, salt, pepper, and chopped tomatoes to mashed avocado and toss with hot pasta.
Avocados can be used in so many ways and to create many different flavors. If guacamole is the only way you know it, it’s time to try a new dish.
How do you like to eat avocados? Tell us in the comments!
Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.
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