YIJIN LIANG, MS, RD/LD
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HEALTHY MOORE: Taking Your Avocado Beyond Guacamole
W
hat are the nutritional benefits of avocados, and how can you incorporate them into everyday recipes?
I remember the first time I laid my eyes on an avocado. Growing up in China, I had never seen such a thing in the supermarket. The leathery skin and vibrant green flesh made them look like the fruits of an alien planet. When my mother bought them for the first time in the U.S., I thoroughly questioned her judgment. Then, she proceeded to tell me its name in Chinese that directly translates to “alligator pear.” Although it did make my ten-year-old self hesitate more on trying the intimidating fruit, it is quite fitting of a name.
Avocados contain monounsaturated fats, the same kind that is found in olive and canola oil. Numerous studies have linked monounsaturated fats with reduced inflammation. These healthy fats also aid in increasing HDL or the “good” cholesterol in your body. HDL cholesterol protects against heart disease, so the more, the merrier. Substituting saturated fats, such as butter or lard, with monounsaturated fats may help reduce LDL or the “bad” cholesterol that can clog your blood vessels. The fat in avocados also has a high smoke point, making it an ideal cooking oil.
Avocados are packed with various vitamins and minerals, such as B-vitamins, vitamins A, C, E, K, potassium, copper, iron, magnesium, My mother ignored my wary facial expression as she whipped up an phosphorus, and zinc. It might also surprise you to know that avocaavocado smoothie, a recipe that she had learned from her Vietnamese dos are a good source of dietary fiber. A half-cup of avocado contains friend. She poured a cup for her and one for me. 5 g of fiber. “Are you sure this is edib...,” I asked before she cut me off.
Now that I have convinced you to join the avocado fan club, here are some fun and easy ways to incorporate avocados into your “Just try it.” everyday life. You can add them to any smoothie for a velvety texture. If you want a brunch that does not cost an arm and a leg, mash up an I took a sip and another one, and eventually, I finished the whole avocado. Spread it on top of a slice of crusty bread. Place an overcup. The texture of avocado is superb in a smoothie. It provides a easy egg on top. Sprinkle on some red pepper flakes, and now you silky mouthfeel and adds a whole new level of richness. I thought this have an Instagram-worthy avocado toast. If you are looking to add was the peak of avocado. Can it get any better than this? Then I tried some creaminess to your sandwich or burger but hate the taste of guacamole for the first time, and it rocked my world. mayonnaise, try layering on slices of avocado. Are you looking for something to satisfy your chocolate cravings? Mash half of a banana Many people share the same sentiment for avocado as me because with a fourth of an avocado. Add a couple of teaspoons of cocoa powa holiday was created to celebrate the beloved fruit. National Avoca- der and a drizzle of maple syrup. Bam! You have created a creamy do Day falls on July 31st and is an entirely valid reason to add more and dreamy chocolate pudding. The possibilities are endless with the avocados to your diet this month. If you need more reasons to incor- use of avocados. I hope you give these little recipes a go at home and porate avocados into your diet, the buttery fruit also has plenty of come up with your own creative ways of integrating avocados into nutritional benefits. your everyday diet. 36 | MOORE MONTHLY | JULY 2021
