Dietitian Pick of the Month – Avocados from Mexico

Avocadoes POM.JPGThere are a couple of ways to reach that green deliciousness on the inside. After cutting in half, remove the pit. Then you can either scoop the flesh out with a spoon, or peel the skin off. Peeling helps you get closer to that dark green layer of flesh closest the skin; this is where the highest concentration of lutein is. Lutein is an antioxidant that has been shown to be beneficial for eye health.

Ready to make a recipe? You’ll be happy to know that the ways to prepare avocados are endless. Of course there is the classic guacamole, but you can put avocados in smoothies, on toast or sandwiches, in salads, dips, deviled eggs, brownies and more! Just be sure to properly store what you don’t use from the cut open avocado by drizzling with olive oil or lemon juice, wrapping with plastic wrap and refrigerating. Check out the avocado boat recipe below to step up your avocado game!

Fresh Avocado Boats

Total time: 10 minutes

Serves: 4

 

All you need:

2 large ripe avocados from Mexico, halved and seeded

2 tbsp fresh lime juice

½ cup loosely packed arugula

¼ cup chopped pineapple

2 tbsp finely chopped red onion

1 jalapeno pepper, seeded and finely chopped, optional

Hy-Vee sea salt

Lime wedges

 

All you do:

  1. Sprinkle avocado halves with lime juice. Top with arugula, pineapple, red onion and, if desired, jalapeno pepper. Sprinkle with sea salt. Serve immediately with lime wedges on side.

*Note: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños, wear protective gloves.

Source: Hy-Vee Balance, March issue

Nutrition facts per serving: 170 calories, 15g fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, 2g protein

Daily values: 35% vitamin C, 6% vitamin A, 2% calcium, 4% iron

 

 

The information is not intended as medical advice. Please consult a medical professional for individual advice.

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