This will happen when you eat avocados every day.

You have probably seen avocados being touted as a heart-healthy super food in recent years. Realistically, the truth isn’t too far off from the hype. The next time you are grabbing that burrito or turkey sandwich, you might want to consider adding a healthy dollop of guacamole. Here are four reasons that you should consider eating a little bit of avocado each day, shown by medical researches in several health magazines.

      Every one will like this delicious party dip.

1. You may reduce your risk of heart disease.

Heart disease is the number 1 killer in many countries, so it only makes sense that we would want to protect ourselves by being more health conscious in our dietary choices. Avocados have been shown to positively benefit our cardiovascular system in a number of ways due to its low saturated fat and high unsaturated fat content (predominantly the monounsaturated fat (MUFA) variety). Consuming excess saturated fat (>10% of total calories) may raise your LDL and HDL cholesterol and triglycerides.

   Avocado shells filled with guacamole.

On the contrary, consuming adequate unsaturated fat in your diet may help lower LDL-cholesterol (bad cholesterol), maintain HDL-cholesterol (good cholesterol) and potentially improve your insulin sensitivity.
In addition its nutritious fat content, avocados also contain a potent mix of nutrients (e.g., potassium and lutein), including plenty of antioxidants such as carotenoids, callexanthophylls and phenols. These compounds can help prevent inflammation and oxidative stress in the blood vessels while facilitating improved blood flow.

     Easy to make – bread spread or  more.

2. You may have an easier time maintaining your weight.

Eating fat to lose fat; who would have thought? Avocados can help with weight loss and maintaining a healthy BMI (Body Mass Index) by promoting a feeling of satiety. A recent study showed that including avocado in meals helped extend feelings of fullness and reduced the desire to overindulge. The belly filling properties of avocados is aided by their high fiber content, about 14g per fruit on average.

  Spring onion guacamole.

In addition, higher avocado consumption has been associated with smaller waistlines and lower BMI’s in observational studies. Lastly, some research has even shown that weight loss diets higher in MUFA (Mono-unsaturated Fatty Acid), like the kind avocados are packed with, may prove healthier for your heart than low fat weight loss diets.

What are MUFA’s?
MUFA’s (pronounced moo-fah) are monounsaturated fatty acids, plant-based fats found in some of the world’s most delicious foods, like avocado, nuts and seeds, oils, olives, and dark chocolate!  Studies show that these good-for-you fats enhance heart health and protect against chronic disease. And now the latest research shows that these dietary superstars may even target fat where it’s hardest to lose – in your belly!

  
Above the 5 MUFA’s for health and a slim belly : Olives, Oils, Nuts-Seeds, Avocado and Black Chocolate.

3. You might reduce your risk of cancer.

Avocados provide us with numerous phytochemicals that may help prevent cancer, including the previously discussed xanthophylls and phenols. A protein compound called glutathione, along with the xanthophyll lutein (both found in avocados), have been associated with decreased rates of oral cancer. Preliminary data also show promising results for avocados potential role in reducing risk of both breast and prostate cancers. Additionally, preliminary studies demonstrate that avocados are able to exert anti cancer effects on acute myeloid leukemia cells. Together, these studies show that further research needs to be conducted to draw more conclusive results.

  Classic ingredients for a delicious guacamole.

Easy to do.
2 ripe avocados,
1 small tomato (you choose the type you like, just take out the seeds),
1/4 of a red onion or bunch of green onions (whites only), chopped very very fine,
2 garlic cloves, minced , dollop of sour cream , 1 tbsp. lemon juice , salt to taste.
Combine all ingredients in a large bowl, mash, and serve.

4. You will protect your skin and eyes well into old age.

As it turns out, avocado carotenoids do quite a number of things for our body. Both lutein and another compound found in avocados called zeaxanthin can slow age related ocular decline and prevent vision dysfunction. In addition, these same two nutrients also act as buffers against oxidative UV damage, keeping our skin smooth and healthy. The bioavailability (ease of absorption by our body) of carotenoids from avocados compared to many other fruits and vegetables makes eating avocados every day a sensible choice.

  Juicy beef burger with rustic guacamole and cilantro.

Recipe ideas with avocado.

A classic BLT sandwich.

How can you improve on your favorite BLT sandwich? Add avocados, simple and delicious.  Following recipe for two sandwiches.

Ingredients.
4 slices bread, lightly toasted
1 large tomato, sliced
4 lettuce leaves
½ avocado, sliced
4 tbsp mayonnaise
6 slices of bacon, cooked

    The classic BLT sandwich with avocado.

How to do.
Cook the bacon to your desired personal preference.
Lightly toast the bread.
Spread a tablespoon of mayonnaise on 2 slices of bread (a tbsp on each slice).
On top of each bread slice with mayonnaise, add 2 lettuce leaves, followed by slices of tomatoes, followed by 3 slices of bacon, then by avocado slices and another slice of bread.

    Plain sandwich with well seasoned avocado cubes.

Bacon Peach Guacamole.

Ingredients.
1 ripe peach
2 ripe avocados
¼ red onion, minced
2 strips bacon, crisped
Salt and pepper to taste

How to do.
Cut peaches into small dice and place in bowl. Mash avocados and combine with peaches.
Crisp bacon in skillet, dice and add to bowl. Mince onion and add to guacamole.
Enjoy with whole-grain tortilla chips.

Classic guacamole with tomatoes, chilli, lime, seasonings.

 Coconut Choc Chip Smoothie.

Ingredients.
1/2 ripe avocado
1 banana
1/2 cup coconut cream
1 handful raw cacao beans, or nibs
1/2 pinch of cinnamon
1 pinch of vanilla
1 pinch unrefined sea salt
3/4 cup filtered water (use cold water to have a chiller smoothie)
Mix all together in a blender and decorate with choc chips.

     You will love this one !!!

This Coconut Choc Chip smoothie will take five minutes to make and will fill you up with great energy. It’s full of saturated fats (avocado and coconut) that are essential to our health, but it’s also rich in magnesium, potassium and vitamin B6. Raw cacao will bring a good dose of antioxidants, iron and zinc and will definitely boost your mood and energy.

BBQ Bacon Burger with Peach Guacamole.

   Wow, what a feast !

Summertime is coming up in the southern hemisphere and that means BBQ season is here again. Beside the local asados and sausages and many other BBQ ingredients, we love to grill burgers. I guess, I have not to tell you how to make your own burger patty’s. Takes a bit more time then to buy the „shoe soles“ from supermarkets, but its worth it.

Let’s concentrate on the Peach Guacamole and how to bring this burger together. We like to complete it with waffle fries and Thousand Island dressing. But you can change to your own taste of course, the possibilities are infinitely.

  Juicy burger patty’s.

Ingredients.

For the Guacamole.
1 ripe avocado
1 ripe peach, peeled and cored
1 handful of cilantro
1 jalapeno chilli, washed and diced
1/2 cup finely diced tomatoes
1/2 yellow onion, finely diced
1 lime, juiced
1 tbsp salt, or more to taste

  Mouthwatering – to bite in.

For the Burgers:
2 lbs.(850g) ground beef (80/20% fat)
1 tbsp Worcestershire sauce
1 tbsp seasoned salt
2 tbsp mayonnaise
1 bottle hickory smoke BBQ sauce
1 package good bacon, cooked until slightly crispy
8 oz. (250g) Fontina (or similar) cheese, sliced thin
Baby greens (or lettuce, arugula, whatever your favorite is)
1 package of 8 hamburger buns
1 bag frozen waffle fries
1 bottle Thousand Island Dressing

          We have in Uruguay all kinds of dressing too.

Make guacamole – put everything in a food processor and pulse just long enough to incorporate all ingredients. Using a spoon would work, as well, you’ll just have a chunkier texture. Refrigerate until burgers are ready.
Combine ground beef, Worcestershire sauce, salt and mayo in a large mixing bowl. Form into 8 burger patties.

     BBQ Bacon Burger with Peach Guacamole.

Put burgers on prepared grill and slather with BBQ Sauce. Grill until they reach desired temperature – adding more BBQ sauce when you turn them.
While the burgers are grilling, go ahead and put fries in the oven. Cook according to package directions.

   Waffle fries with Thousands Island Dressing.

Add Fontina (or similar) cheese to burgers and close grill cover for just a minute until cheese melts, then remove from heat. ( Sometimes I like blue cheese instead Fontina).
Assemble burgers by adding greens to bottom bun, followed by guacamole, burger, more BBQ sauce and bacon.

Enjoy burgers with fries and Thousand Island dressing. Want more recipes ??

The Best Guacamole Recipe Ever.

    Perfect Guacamole.

Guacamole, a dip made from avocados, is originally from Mexico. The name is derived from two Aztec Nahuatl words—ahuacatl (avocado) and molli (sauce). All you really need for guacamole is ripe avocados and salt. After that, a little lime or lemon juice—a splash of acidity to balance the richness of the avocado. Then comes chopped cilantro, chilli’s, onion, and tomato, if you want.

   That’s what we need to make a guacamole.

Ingredients.

2 ripe avocados
1/2 teaspoon Kosher salt
1 Tbsp of fresh lime juice or lemon juice
2 Tbsp to 1/4 cup of minced red onion
1 clove of garlic, finely minced
1-2 serrano chilli’s, stems and seeds removed, minced
2 tablespoons cilantro (leaves and tender stems), finely chopped
A dash of freshly grated black pepper
1/2 ripe tomato, seeds and pulp removed, chopped.

  Can’t resist – directly digging in.

How to do.

Cut the avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl.  I find it easiest to score the inside of the avocado with a blunt knife and scoop out the flesh with a spoon.

Using a fork, roughly mash the avocado. (Don’t overdo it! The guacamole should be a little chunky.) Sprinkle with salt and lime (or lemon) juice. The acid in the lime juice will help delay the avocados from turning brown. Add the chopped onion, cilantro, black pepper, and chilli’s.

Chilli’s vary individually in their hotness. So, start with a half of one chilli  and add to the guacamole to your desired degree of hotness. Much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.

Place plastic wrap on the surface of the guacamole cover it and to prevent air reaching it. The oxygen in the air causes oxidation which will turn the guacamole brown. Refrigerate until ready to serve. Chilling tomatoes hurts their flavor, so if you want to add chopped tomato to your guacamole, add it just before serving.

  Why not using avocado for lovely sushi ?

Tips.
The simplest version of guacamole is just mashed avocados with salt. Don’t let the lack of availability of other ingredients stop you from making guacamole.
To extend a limited supply of avocados, add either sour cream or cottage cheese to your guacamole dip. Purists may be horrified, but so what? It tastes great. In fact, guacamole with a little cottage cheese added to it is one of my favorites. But remember, not using lemon/lime juice right away turns avocados brown very quick.

         A wonderful looking and tasty dip, guacamole.

The trick to perfect guacamole is using good, ripe avocados. Check for ripeness by gently pressing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good. In this case, test first before using.  Enjoy !!