May 5, 2017

MAKE CINCO de MAYO WITH AVOCADO: 5 HEALTHY RECIPES TO KEEP YOU YOUNG AND SUPPLE

Filed under: Uncategorized — admin @ 10:42 pm

 

Shaped like a man’s testicle and known as “ahuacatl” by the ancient Mesoamericans, the avocado is a fruit, from the berry family, with a buttery, nutty flesh and one single giant seed. Archaeologists found traces of avocados going back 10,000 years in central Mexico.

Whether indulging at our favorite Mexican restaurant, and/or celebrating Cinco de Mayo, we usually equate avocados with guacamole dip, chips, and washing it down with plenty of margaritas. The avocado is so much more and its culinary versatility can pleasantly surprise you. In fact, you might want to replace the usual “Mayo” with avocado.

Since it is May 5th and is Cino de Mayo, below are 5 benefits and 5 recipes/uses for avocado. The healthy benefits might entice you to experiment with more, unusual recipes and perhaps make some avocado oil.

YOUR BASIC AVOCADO SPREAD AND GUACAMOLE DIP – This recipe can be a staple in the frig as long as you use it up regularly. Keep your avocado spread as fresh as possible. If you have to time to make it daily, it is best. Avocados need to be soft before cutting.

  • 2 to 3 avocados
  • 1 small onion finely chopped
  • 1 to 2 ripe tomatoes, seeded and chopped or diced
  • Juice of one fresh lime
  • Optional: small handful of chopped cilantro or parsley
  • Salt and pepper to taste 

In a bowl, peel and mash avocados using a fork. It’s OK to leave chunks for guacamole. Mix real smooth if using as only a spread. Add the onion, tomato, cilantro/parsley, lime juice, salt and pepper. After mixing, taste to see if more salt and pepper are needed. Keep refrigerated.

DID YOU KNOW? Avocados have more potassium than bananas?

AVOCADO BENEFITS

RICH IN VITAMINS AND MINERALS – Vitamin K, Folate, Vitamin C, Vitamin E, Potassium, Copper, Manganese, Magnesium

1,) KEEPS YOUR HEART HEALTHY – There is a high concentration of a type of cholesterol called beta-sitosterol which converts the less healthy fats into forms that our cells can use. Also, avocado oil is an anti-inflammatory, which means damage to arterial walls of the heart can be prevented lowering the risk of heart disease caused by plaque deposits. As a result, healthy, normal blood pressure levels can benefit too.

2.) RICH IN OMEGA 9 ESSENTIAL FATTY ACIDS – The monounsaturated oleic acid found in avocado oil is the same omega 9 EFA found in olive oil. Known to speed cell regeneration, wound healing, and eliminate microbial infections, avocado oil can have several positive effects by lowering the risk of some cancers and prevent flare-ups of certain auto-immune diseases.  Like olive oil, avocado oil can be used in cooking (stir frying, saute’) without breaking down or becoming toxic.

3.) IMPROVES DIGESTION AND DETOXIFIES THE BODY – The vitamins, minerals, and monounsaturated fatty acids in avocado oil help the digestive tract process food more efficiently over time. Avocado oil has plenty of chlorophyll – a natural source of magnesium which helps remove heavy metals like lead and mercury from the liver, kidney, and other organs.

4.) GOOD FOR YOUR SKIN, EYES, AND MEMORY – Avocado oil is a rich source of vitamin E. This fat-soluble vitamin provides defense against oxidative damage to cells caused by free radicals. In a sense, it acts as an anti-aging agent keeping your skin looking younger, promotes eye health, and may improve memory and mental acuity.

5.) AIDS IN WEIGHT REDUCTION – Having a high concentration of oleic acid and full of powerful nutrients, avocado oil will make you feel fuller faster and keep your appetite satisfied longer. No empty calories here! Along with a healthy diet and exercise program, if you feel better, you will be more active to be able to partake in more physical activities, which will keep you in better shape. KEEP IN MIND: Avocado has calories so don’t overdue it if you are looking to lose weight.

PLEASE NOTE: Before cutting into an avocado…..Brush the outside skin with a good veggie/fruit wash to avoid any contamination from the skin entering the flesh.

AVOCADO FOR BREAKFAST? MAKE A SMOOTHIE AND AVOCADO EGG PIZZA

AVOCADO PINEAPPLE AND GREENS SMOOTHIE

  • 1 ripe avocado seeded and peeled
  • 1 cup pineapple chunks
  • 1 handful of spinach, dark greens, or 1 tablespoon of your favorite super-greens powder
  • 1 tablespoon chia seeds

Place all ingredients in a blender BUT add the chia seeds last since they have a habit of sticking to the bottom or sides of the blender. Add good, quality water until all ingredients are covered. Blend in 5 second pulses until completely smooth.

 

AVOCADO EGG PIZZA

  • Homemade guacamole spread
  • Fresh tomato slices
  • One sunny side up egg
  • 8″ Round rice cracker, pita or favorite round bread

Spread guacamole on round bread, add tomato slices, place the egg on top and garnish with cilantro, or parsley, and add salt and pepper to taste. 

 

LUNCH ANYONE? CREATE A SHRIMP AVOCADO BOAT AND HEALTHY SANDWICH

 

SHRIMP AVOCADO BOAT

  • 1 avocado cut evenly in half and seed removed
  • 6-8 oz. small cooked shrimp
  •  Few tablespoons (or amount to taste) lime vinaigrette dressing (or your favorite dressing)
  • 1 tomato seeded and chopped
  • 4 or 5 small avocado chunks cut from another avocado if using the 2nd half for another portion
  • a handful of chopped fresh cilantro, or parsley
  • salt and pepper to taste

Place the cooked shrimp, cut up and seeded tomato, avocado chunks, and chopped cilantro/parsley in a bowl. Add the dressing and toss. Add salt and pepper to taste. Fill one (or two) avocado boats with filling. 

 

AVOCADO SANDWICH – YOU BUILD IT

  • Avocado slices from a fresh avocado or avocado spread similar to guacamole. 
  • Quality whole-grain, gluten free, or any good bread with a good crust. Feel free to use a pita pocket or multi-grain wraps. If the bread used is whole grain, sprouted, and organic, your sandwich will be healthier.
  • Protein filling: Can use uncured meats, veggies only, sliced red onion, tomato, organic cheeses, and chopped herbs.

 

                                                                                                                                                 

AVOCADO OIL – GOOD FOR INSIDE AND OUTSIDE THE BODY

Avocado oil is made by extracting the oil from ripe avocados. There are mainly 3 ways to make avocado oil. If you are interested in making your own avocado oil, internet search recipes and DIY instructions. Avocado oil is also sold in stores. Be sure to choose a quality product. 

1.) Extracting the Oil by Pressing Avocado Skins

2.) Extracting the Oil by Sieving Dried Avocados

3.) Extract the oil through cooking

Organic Cold Pressed Avocado Oil is the best way to make it and the best quality oil to purchase. Greenish in color and having a nutty taste, this oil is said to be free of cholesterol and low on saturated fats.

SKIN TREATMENT

The high levels of vitamin E, and antioxidants, in cold pressed avocado oil can help the skin maintain its health and softness and prevent itchiness and inflammations. Some research works have found that avocado oil is effective against skin related diseases like eczema.  

HAIR TREATMENT

Hair is made of dead cells, which is why maintaining overall health, and eating a healthy diet, is the best way to get healthy hair. DNA and family history aside, the healthy nutrients you feed your body, daily, are the main keys to having healthy looking skin and hair. Having said that…..maintaining shiny hair is not a bad thing and helping your outside look better is a positive step for a healthier you.

Try this AVOCADO HOT OIL TREATMENT

What you need:

  • Good quality avocado oil
  • Fresh pressed virgin coconut oil
  • warm towel
  • glass jar
  • saucepan

These are the steps:

  • Boil water in a sauce pan.
  • Use equal parts avocado oil and extra virgin coconut oil (3 to 5 tablespoons each, maybe more for longer hair) and combine in a glass jar. For an extra boost to activate scalp, add a few drops of an essential oil: rosemary or lavender or mint.
  • Place the jar of oil in the hot water for a minute or two.
  • Test the temperature of the oil on your wrist before applying to your hair.
  • Gently massage the oil into washed hair and wrap it with a warm towel for up to 20 minutes.
  • Wash the treatment out with warm water.

“Take care of your body. It’s the only place you have to live.” Jim Rohn 

 

NOTE: The information given here is not a replacement for medical care. Consult your health care practitioner with any health concerns. 

 

 

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