Posted by Christa Knox Aug 09 2017
Healthy fats are critical for our brains, and avocados are a great choice! They are so much more than a great source of healthy fats though. They are packed with nutrients, fiber, and antioxidants. In fact, they have twice as much potassium as a banana.
The antioxidants (carotenoids) in avocados have important roles in cell function and support our body against vascular, inflammatory and neurological damage. The fats in avocados actually help us to absorb these antioxidants. In fact, foods that contain carotenoids such as sweet potatoes, carrots, and leafy greens, are low in fat and but by adding in avocado you improve the antioxidant absorption anywhere from two to six times.
How to Open
Many nutrients are located right next to the skin, so it is better to peel the skin off instead of scooping out the avocado. To get the pit out, first slice the avocado in half lengthwise then firmly strike the pit with the heel of a chef's knife. Then gently twist the pit to dislodge and lift it out. Then, with the pit stuck to the knife, rest the pit against the edge of the sink or a bowl and gently pull. The pit will slide right off.
How to Eat: Guacamole
Ingredients - rough estimates
2 avocados, peeled, pitted, and smashed
1 fresh lime, juiced/squeezed
1/2 cilantro bunch, leaves roughly chopped
1/4-1/2 onion, diced small
1-2 cloves of garlic, minced & let rest for ten minutes
1/2 tomato, diced
Directions: Place smashed avocados in a bowl. Add the juice of 1/2 of the lime, about 1/2 of the chopped cilantro, 1/4 of the diced onion, 1 clove of the minced garlic, and the tomato in a bowl. Stir, sprinkle with salt to taste, and add more ingredients as you deem necessary. Serve as a dip, on eggs, or on toast. When you bring guacamole to a party, it’ll be an instant hit every time.
Also, if you leave out the avocado, you can make pico de gallo salsa!
Let me know how it turns out.
Christa Knox, MA, MScN, is a stroke survivor and holistic nutritionist in Portland, Ore. Visit Christa's website BrainFoodForThought,com.
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