An Easy Way to Increase Fiber - Eat an Avocado

Avocados are packed with many nutrients and healthy fats which makes them an ideal part of our daily diet.  Avocados are very high in fiber (14 grams per serving!) and antioxidants and contain anti-inflammatory properties.  This means that they can promote cardiovascular health, blood sugar regulation, prevent chronic disease, and help with inflammatory conditions.  Avocados are tasty in salads and shakes, on sandwiches, as guacamole with rice crackers or blue/red corn chips and can even be baked into muffins as a substitute for butter or oil.  We've also made them into a pie - they are really versatile!

Avocados are ripe when they are darker on the outside and slightly soft.   It is good to leave them out on the counter in your fruit bowl as they will ripen more quickly from green to black.  Once ripe the best way to cut an avocado is to cut lengthwise or vertically around the whole avocado.  Be careful as there is a large pit in the middle which can then be removed.  At this point you will have two halves which can be sliced or cubed right in their skin and then scooped out with a spoon.  Once cut it is best to eat the avocado right away as the flesh goes brown.  We have stored a half in the fridge in a tight container for one day and it is okay, but not recommended.  Rubbing lemon juice on the flesh helps prevent the browning.

Super Easy Guacamole

·         1 avocado

·         1 clove of garlic minced

·         1 lemon or lime wedge

·         Fresh ground pepper to taste

·         Sliced green onions and tomatoes (optional)

Cut avocado and scoop out flesh into a bowl.  Mash with a fork until desired consistency.  Add garlic, lemon or lime and pepper and mix.  Can mix in sliced green onion and tomatoes if desired.  Enjoy!

Avocado “French Fries”

·         2 avocados

·         ½ cup ground flaxseeds

·         1 tbsp chili powder

·         ½ tsp cumin

·         1/8 tsp cayenne

·         1/8 tsp fresh ground pepper

·         Pinch of sea salt

Preheat oven 350 F.  Combine all ingredients except avocado into a bowl.  Prepare avocados by cutting straight down longitudinally (from top to bottom) and turn avocado to slice into two halves and remove pits.   Slice each of the halves into 4-5 longitudinal slices depending on how large your avocado is.  Gently spoon out avocado from skin.  Coat each slice singly in the spice mixture and place on a baking sheet lined with foil.   Bake for 10 minutes and then turn and bake an additional 10 minutes.  If you like it crunchier bake longer, if you like it softer bake for a shorter amount of time.  Serve with organic ketchup.

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