Avocados To The Rescue: 8 Reasons Avocados Should Be Part of Your Daily Diet

Avocados

Avocado: The Why and The How – Great New Snack Ideas 

I recently embarked on my journey through the Ketogenic Diet. Keto consists of a high fat, medium protein, and low carb diet. Since I do not eat a lot of meat I was having trouble hitting my daily fat and protein macros. Avocados came to my rescue! Ever since I discovered the following benefits of avocados I have been eating them every day. My favorite way to eat them is with a scoop of peanut or almond butter in the center. It’s the perfect salty, creamy snack that is packed with good fat and protein with little carbs. This snack gives me an energy boost in the morning and afternoon. Don’t knock it until you try it, it’s so good! I have also noticed a difference in my skin and energy.

I know avocados can be tricky to pick out so I left a photo below to help you. Also when you have an avocado at home, if you pop out the top stem, it will help you see if it is ripe. If it’s white it’s moldy or dried out, if its bright green it may not be ripe yet, green is good, and greyish-brown is over ripe. Good luck on your avocado adventure!

Avocados ripening

Some of the amazing benefits of eating avocados!

  1. Great for your skin – Reduces marks, scales, eczema, dry skin, sunburns and reduces/ prevents wrinkles. They also effectively control acne and prevent breakouts. [1]
  2. Conditions your hair– they are great for fixing split ends, restoring dry hair, and protects your hair from harsh chemicals and the sun [1]. They will help your hair grow. They also will sooth dry, itchy scalps. [1]
  3. Good kind of fat– has both omega 3 and omega 6 essential fats, polyunsaturated fat, potassium and monounsaturated fat. [1] These fats help you other nutrients.
  4. Antioxidants – rich in Vitamin E and glutathione, which is helps prevent sings of ageing, cancers, and heart disorders. [1]
  5. Makes your heart happy!- They contain high levels of folate, which prevents strokes. It also helps in protecting good cholesterol, which reduces cardiovascular diseases. It has linoleic and oleic acids, which lower the LDL (the bad cholesterol) and increases the HDL (the good cholesterol). [1]
  6. High in protein [1] Vegetarians, vegans, Paleo, Keto listen up! This fruit provides all 18 essential amino acids necessary for the body to form a complete protein! [1]. Unlike the protein in meat, which is difficult for most people to digest, the protein in avocados are rapidly absorbed because it also has fiber in it. [3]
  7. Fiber– has a high level of soluble and insoluble fiber. Fiber is known to reduce the risk of cancers, diabetes, cardiovascular diseases, and obesity.  It also helps prevents constipation and help weight loss. [1]
  8. Natural Sunscreen– It helps in protecting your skin from the UVA and UVB harmful rays of the sun. It is also a remedy for removing sun burns and eczema from the skin. It protects the skin from future damage.

Below are some of my favorite ways to eat avocados.

Avocado snack ideas

Eggy Avocado– I love avocados and eggs together!

  1. Cut avocado in half lengthwise.
  2. Use a sharp knife grab out the pit. (watch this video if you are not sure how https://www.youtube.com/watch?v=eGd6GfHG77I )
  3. Scoop out a little bit from the center, especially if the pit was small.
  4. Put halves on a backing sheet and bake for 15 minutes on 350 degrees.
  5. Take baking sheet out with oven-mittens
  6. Crack open 1 egg (or pour egg white) into each half of avocado.
  7. Add Salt and Pepper.
  8. Place baking sheet back into oven.
  9. Broil for 10-20 minutes to cook egg to your preference.
  10. Take out of oven with oven-mitts.
  11. Enjoy!

Avacado pops

Avocado and Green Tea Popsicles

A creamy, fiber-filled popsicle.

Use coconut milk or yogurt and a ripe avocado. Blend with green tea, Japanese matcha powder works best. Put into a popsicle mold or ice-cube tray. Freeze overnight, then enjoy!

 

 

Avocado and Strawberries with Balsamic Vinegar

A sweet snack made with fresh strawberries, ripe avocado, and a drizzle of balsamic vinegar. You can replace the strawberries with another berry or low GI fruit.

Avocodo salad

Cucumber, Watermelon, Avocado Salad  [4]

1 seedless watermelon, cut into 1 inch cubes

2 avocados, sliced

2 cucumbers, peeled and cut into 1 inch cubes

2 tablespoons fresh lime juice

1 tablespoon olive oil

3-4 Tablespoons freshly chopped cilantro

Salt and pepper to taste

Instructions:

  1. Gently toss sliced avocado with the olive oil and lime juice.
  2. In a large bowl, mix together the cubed watermelon and cucumber. Add this to either a platter or a large bowl.
  3. Add the avocado mixture on top and sprinkle with cilantro, salt, and pepper.

Avacado smoothie

Green Smoothie

Add avocado to any smoothie to make it thicker and creamier. I really like mixing avocado, coconut milk, cilantro, spinach, cucumbers, and fresh ginger for my green smoothies. J

 

 

 

 

Homemade Guacamole Ideas

  • Add cucumber
  • Stuff in a Portobello Mushroom
  • Topping for marinated meats

Dr. Kender’s Ideas

  • Mix avocados into ground turkey when making burgers. Since turkey is a lean meat the fat from the avocado keeps the meat moist.
  • Use avocados as a cream sauce for spaghetti squash.

Replace Mayo with Avo

  • Use mashed avocados in you chicken, chickpea, egg(*if allowed) or tuna salad to give it that creamy texture without using mayonnaise. This is very helpful if you have to avoid eggs, soy, and dairy.
  • Spread avocado on your GF bread when you are making a sandwich, or on warm toast yum! This is great with a BLT, with turkey bacon of course 😉 .
  • If you can have eggs, make deviled eggs with avocado and mustard instead of mayo. Add some crumbled turkey bacon on top!
  • It also makes great ranch dressing! See Below for recipe.

Avocado Ranch Dressing

Ingredients

1 large ripe avocado

1/2 cup unsweetened plain coconut yogurt (to replace sour cream)

¼ cup coconut milk chilled

1 tablespoon fresh squeezed lemon juice

1 1/2 tsp rice vinegar

3 cloves minced garlic

2 tablespoons dried parsley

1/4 tsp. salt (or more to taste)

Mash avocado in a bowl until smooth. Add coconut yogurt and mix well. Whisk in coconut milk. Then separately stir in lemon juice, vinegar, garlic, parsley, and salt.

Please share with us your fun avocado ideas and recipes! I look forward to reading them!

Missty Klinger
April 24, 2016

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

Graphics:

https://healthysimpleclean.wordpress.com/2015/03/07/avocado-a-good-kind-of-fat/
https://www.pinterest.com/pin/157555686935878537/
http://www.popsugar.com/fitness/Avocado-Snack-Ideas-21828074#photo-37586703
http://herbonherbs.com/blog/watermelon-avocado-and-cucumber-salad/
https://www.pinterest.com/pin/120682464984740033/

Citations:

  1. “43 Amazing Benefits Of Avocado/Butter Fruit/ Makhanphal For Skin, Hair And Health.”STYLECRAZE. N.p., n.d. Web. 21 Apr. 2016.http://www.stylecraze.com/articles/amazing-benefits-of-avocado-for-skin-hair-and-health/?ref=pin
  2. http://www.buzzfeed.com/christinebyrne/avocado-toppings
  3. http://www.fullcircle.com/goodfoodlife/2012/06/21/5-health-benefits-of-avocados/
  4. http://herbonherbs.com/blog/watermelon-avocado-and-cucumber-salad/

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