Fruit or Fat?

Whether you live in California, Florida, Pennsylvania, or Arkansas hopefully you have the opportunity to appreciate avocados, a delicious addition to any meal. Avocados are known to be very high in fat and yes this is true, they are. A medium sized avocado has about 30 grams of fat which is equivalent to a burger. This comparison may steer some people clear from enjoying them. Fortunately the fat in avocados is monounsaturated fat, “the healthy fat” that is known to lower cholesterol. Studies have shown that individuals who consumed avocados on a regular basis were able to lower LDL “lowsy” cholesterol and triglycerides and raise HDL “healthy” cholesterol which can help lower the risks of heart disease. Like many foods, avocados though healthy, should still be eaten in moderation or with keeping a serving size in mind. A recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories. Still, compared with butter or mayonnaise -- which each pack 22 fat grams and 200 calories in a 2-tablespoon serving -- they don't seem so bad. Another health benefit of avocados is their anti-inflammatory properties from the phytosterols. Avocados are also known to regulate blood sugars and promote anti-cancer benefits due to the anti-inflammatory properties and antioxidant nutrients. Avocados are also rich in fiber, vitamin K, and folate; are a good source of vitamin C, pantothenic acid, potassium, and vitamin B6.

Avocados are a great addition to any diet because they add variety to common foods such as sandwiches and eggs. Use avocado instead of mayonnaise on your favorite sandwich or avocado instead of bacon to accompany your sunny side up. Avocados also make a great butter substitution. Spread avocado on a toasted bagel for a creamy treat. You can even eat an avocado plain, just sprinkle with salt and pepper and enjoy. I love avocado added to my salad or using them to make homemade guacamole. Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado is added to an otherwise avocado-free salad. One cup of fresh avocado added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well.


When buying avocados, sometimes it is difficult to find ones that are ready to eat. If they are hard, place them in a paper sack for a day or two until they ripen and dent when gently squeezed, then use them right away. The green flesh will quickly turn an unappealing shade of brown when exposed to air. To prevent this, place plastic wrap as tightly against the avocado flesh as possible, or sprinkle the cut fruit with a little lemon juice and refrigerate.


Get an extra boost of health-promoting vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.


15 Minute Halibut with Avocado Salsa


Prep and Cook Time: 15 minutes

Ingredients:


• 6 medium cloves garlic, pressed


• 1/4 cup minced scallion


• 1-2 tsp finely minced jalapeno pepper


• 3 TBS chopped fresh cilantro


• 8 cherry tomatoes, quartered


• 1 medium ripe but firm avocado, diced into 1/4-inch cubes


• 1/4 cup + 1 TBS fresh lemon juice


• 4 6 oz halibut steaks or fillets


• salt and black pepper to taste


Directions:


1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.


2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.


3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.


4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)


5. Place fish on plate, and top with salsa.


Serves 4