Today is an ode to the most beautiful healthy fat (fruit) in the universe… okay, maybe an exaggeration, but that’s how much I love avocados. When clients first come to me, many of them are terrified of eating avocados, silly to some, but it’s true! The low-fat craze forced them into thinking that all fat is bad, which is simply not true. Avocados are one of my favorite fat sources I probably consume on a daily basis in some form or another. They’re nutrient dense, loaded with fiber that keeps our digestion happy, and provides great nutrition to keep our skin and hair moisturized and lustrous.
What’s so grand about avocados? Not only are avocados loaded with healthy fats, vitamin E, fiber, and minerals, they’re also extremely versatile to use in cooking. Because of avocados naturally creamy rich flavor and texture, they’re perfect for non-dairy lovers everywhere to use as a replacement for heavy cream to get a nice consistency in dressings, sauces, smoothies, etc.
Nutrient breakdown of AVOCADOS | *per 100g, half of 1 avocado
- Protein } 1/2 avocado contains 2g protein
- Fiber } 1/2 avocado contains 7g fiber
- Healthy fats } 1/2 avocado contains 15g fat
- Vitamin C } 17% DV
- Vitamin E } 10% DV
- Vitamin K } 26% DV
- Folate } 20% DV
- B6 } 13% DV
- B5 } 14% DV
- Magnesium } 7% DV
- Potassium } 14% DV
- Copper } 9% DV
- Manganese } 7% DV
Here’s a tip! After slicing an avocado in half, squeeze fresh lemon or lime juice and wrap tightly in wrap to keep the avocado from oxidizing quickly (store in the fridge).
I want to share with you just how versatile avocados can be in your diet, starting with a smoothie for breakfast, salad at lunch or dinner, and even dessert!
A simple spring salad, my Avocado Artichoke Arugula Spinach Salad
A decadent dessert, who would’ve thought you could have avocados for dessert too? Dark Chocolate Avocado Mousse.
Other quick tips on using avocado: Use in dressings to thicken naturally, spread on toast for a quick snack (top with sea salt and fresh lime juice), spread on nori sheets for a quick snack on the go, added to omelets, added to salads or fresh salsa for added fiber and fats, add into your favorite smoothies for added creaminess, or simply eat plain!
I hope you all enjoy how versatile avocados are and enjoy these recipes!
What’s your favorite way to eat avocados?
Eat well, live well, be well!
McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian Nutritionist and Founder of Nutrition Stripped. Nutrition Stripped is one of the top healthy living websites including whole food recipes, meal plans, cooking videos, nutrition advice, t-shirt line of wearable healthy inspirations, and an incredible community of millions of people who are inspired to live a healthier, happier, and more radiant life. McKel lives in Nashville, TN; yet she hosts retreats, and coaches and consults privately for individuals and high profile brands all over the world. The Nutrition Stripped Cookbook will be published in early 2016.