eat.
dish it up.
Ten Ways to Enjoy Avocado
From first food to last (hello, dessert!) the creamy, green superfood never ceases to surprise. Smart Swaps Creamy, ripe avocados and their monounsaturated fats make ideal substitutes for animal fats such as butter or shortening in baking recipes, as well as mayonnaise, sour cream, salad dressing and cream cheese. Plus, avocados’ relatively high water content means your breads and pastries will be extra moist. Substitute avocado for butter or oil in a 1:1 ratio. You might have to reduce your oven temperature and increase baking times, so be ready to experiment. Also try these healthy swaps: : Blend one avocado with a cup of plain yogurt, a squeeze of lemon juice, and an assortment of spices to taste (try cumin, paprika, cayenne and garlic) until smooth, and use in place of ranch dressing. : Blend one avocado with mustard, a couple tablespoons of nut milk (almond or coconut), mustard to taste, a squeeze of lemon juice, and a pinch each of salt, sugar and paprika; use the mixture in place of mayo in your tuna, chicken or egg salad. : Trade one or two avocados for the tahini in a hummus recipe to save calories and fat (saturated and unsaturated). See page 19.
Oh, Baby! Oil About It When pressed, avocados render oil that is ideal for more than cooking. Like olive oil, it contains oleic acid, a monounsaturated fat that may lower cholesterol. Its green color, buttery flavor and high-temperature smoke point (500 degrees) make it a tasty choice for roasting and sautéing vegetables and a healthier option for frying foods like potato chips and French fries. You’ll also find avocado oil in personal care products such as moisturizers, shampoos and conditioners, hair and face masks, under-eye puffiness reducers and lip balms.
14 Spring 2014 / Optimum Wellness
The American Academy of Pediatrics recommends introducing babies to solid food between 4 and 6 months of age. Thanks to its smooth texture and mild flavor, not to mention its nutrient density and the fact that you needn’t cook it, avocado is an ideal first food. Mash it thoroughly with a fork or immersion blender or puree it in a food processor with breast milk, formula, pears, or bananas until it reaches a desired consistency.
Not-So-Bad-For-You Foods Although it would still be a stretch to call potato chips or french fries health foods, they’re getting a boost from companies like Boulder Canyon and other natural food manufacturers who are cooking the snacks in “good-fat” avocado oil rather than the more common vegetable oils that are loaded with saturated fat.