What’s the big deal? Hum?

Why are avocados the darling of the produce section? Well, I have the deets, and a delightful new recipe for you.

I know. I know. Avocado toast and all the endless, delicious configurations are everywhere, hotter than hot. Everyone’s gotta have it! But, there’s so much more. They're turning up in everything from salads and wraps to smoothies, sauces and even brownies. So what, exactly, makes this pear-shaped berry such a super food?

Yes, that’s right, it’s a fruit - a berry!

claims to fame

Helps Digestion
Eye Health
Prevents Bad Breath
Skin Health
Protects the Liver
Blood Glucose Management
Weight Management
Antioxidants Rich
Strengthens Bones

nutrient all-star

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair). Tip of the iceberg - 20 vitamins & minerals per serving!

Avocados are a good source of the coveted and elusive B vitamins, which help you fight off disease and infection. They also give you the all important vitamins C and E, plus -bonus- natural plant chemicals that help prevent cancer.

Avocados are low in sugar, a key food feature for all of us. And they contain fiber, which helps you feel full longer. In recent studies, people who added fresh avocado to their lunch were less interested in nibbling during the next three hours. Hello, you afternoon snackers, did you hear that!?!

the skinny on fat and calories

Yes, Avocados are high in fat. But it's monounsaturated fat, which is a good fat that helps lower bad cholesterol. Yes, we should be intentionally eating fats - the good fats. The trick is to eat them in moderation. As always, be mindful of your overall fat intake on a given day. It’s all about balance.

Yes, Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/3 of a medium avocado. One ounce has 50 calories. Ten ounces has 500 calories - so be careful on that guacamole binge. Again, moderation.

RECIPE

Burst Tomato and Zucchini Spaghetti tossed with a simple, creamy, avocado sauce.

Vegan/Keto/Paleo/Whole30

INGREDIENTS:

3 cups yellow and red cherry tomatoes
4 -6 zucchini, spiralized
Parmesan for topping (skip this if you’re dairy free or vegan, obvs)

AVOCADO SAUCE:

1 avocado
1/4 cup olive oil
1/2 teaspoon salt
1/2 cup fresh cilantro (or parsley)
3–4 green onions (green parts)
1 garlic clove
juice of 1 lime
freshly ground pepper to taste

HERE’S HOW:

Pulse all sauce ingredients together until smooth. Set aside.
Heat the cherry tomatoes in a large skillet over medium high heat with a very quick drizzle of olive oil and seasoned with S&P. Gently shake the pan to get them moving (you might want to grab a lid for this – they really start to spatter when the juices hit the hot oil). Continue cooking until tomatoes are roasty-looking and the skins are split or loosened. Remove from heat and set aside.
Add the zucchini to the same pan and toss for 1-2 minutes, until tender-crisp. Add the avocado sauce. Toss until combined. Season with salt and pepper, top with reserved tomatoes and Parmesan if you like that sort of thing. Serve immediately.

This is my new favorite for Meatless Mondays. Adjust the amounts if you are cooking for one- it doesn’t save well so make just enough to eat on the spot.