For most of my life, I HATED avocado. I could not even smell it without wanting to throw up, let alone eat it. The thing is- it’s so good for you, and I knew I was missing out on something. Over the weekend, while I was at Coachella, I tried out a salad that had avocado in it, and I decided to finally try it again. I was blown away. I loved it! How could I have gone so long without it? Avocado’s are one of the best foods for a person to eat, and there are so many health benefits it’s crazy.
Avacado’s are filled with nutrients and vitamins. In one serving of an avocado, 3.5 ounces, you can get the following vitamins: Vitamin K (26% RDA*), Folate (20% RDA), Vitamin C (17% RDA), Potassium (14% RDA), Vitamin B5 (14% RDA), Vitamin B6 (13% RDA), and Vitamin E (10% RDA). That’s insane, but there are still more minerals you can get from a single serving. Fun fact- avocado’s contain more potassium than bananas. You also get a load of fiber- 7 grams (24% RDA)- per serving.
* RDA = Recommended Daily Value
When people look at foods, they often think of fat as “bad.” Yes- deep fried, extremely processed fats are bad. But things like avocados are what we call “healthy fats” or “monounsaturated fats.” Yes, 77% of it’s calories come from fat, but the fat is from oleic oil, which is commonly found in olive oil. This kind of oil provides man health benefits, such as reduced inflammation and has been shown to have effects on genes linked to cancer. While eating a whole avocado like an apple might not be the most balanced snack, adding it to a slice of whole wheat toast for a nice afternoons pick me up is the perfect balanced snack.
Lastly, while foods like egg yolks and avocados get a bad rep for being high in cholesterol, that is completely the opposite. Avocado’s have been shown to lower cholesterol, as well as lower triglyeridecs by 20%. But what about HDL, which is considered the “good” cholesterol? Avocados can raise it by 10%. These studies were done over time, and for people who follow a low-fat vegetarian diet had lead to an over all better cholesterol profile.
With this being said, don’t over load on the guac at Chipolte, as to much of anything is not good. But start adding avocado to your toast in the morning, or make your own guacamole at home using lemon juice and spices of choice! The options are up to you.
Now, while mashed avocado can be amazing on your own, have you ever put a twist on it and added nutritional yeast? Nutritional yeast is such an amazing vegan option for cheese, and adds a great flavor. Here’s how I make my avocado mash with a twist!
“Cheesy” Avocado Mash
INGREDIENTS (Serves one):
1/4- 1/2 avocado, mashed (mash with a fork)
1 tbsp lemon juice
1 tbsp nutritional yeast
In a bowl, mash up your avocado with a fork. Add the lemon juice afterwards, and mix around. You don’t want it to be a solid liquid, but you want it to be a little softer than your average mashed avocado. Add the nutritional yeast, and mix around with the lemon juice/avocado mixture. Place on top of toast for a topping, or add to a salad for some healthy fats! Super tasty and very easy to make.
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