Cinco de Mayo–Celebrate with Avocado

What better way to celebrate Cinco de Mayo than with delicious and nutritious avocados! Avocados are native to Mexico and have a long history dating back as early as 5,000 BC. Avocados have been feeding families for millenniums, and in addition to their historical mark, they’re a great option for many people with a variety of dietary needs. Avocados are gluten free, dairy free, vegetarian, vegan, and cholesterol-free. Not sure avocados are ripe? Just place it in a brown paper bag for 2-4 days, along with a banana or apple to expedite the process, and it’s ready to eat! Below we have some tasty recipe ideas to try and share with your family and friends.

Avocado-Yogurt Dip

Serves 8

                                               

All you need

1 ripe avocado, peeled and pitted

½ cup nonfat plain yogurt

1/3 cup packed fresh cilantro leaves

2 Tablespoons chopped onion

1 Tablespoon lime juice

¼ teaspoon salt

¼ teaspoon freshly ground pepper                                         

Hot sauce to taste, optional

All you do

Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Source: Eatingwell.com

Simply Organic’s Guacamole Dip

Serving size: 2 tbsp

All you need

1 package (0.8 oz) Simply Organic Guacamole Dip Mix

2 cups avocadoes, diced or pureed

All you do

Combine dip mix with avocadoes.

Chill for 30 minutes.

Serve with crackers, black bean tortilla chips or fresh vegetables.

FIVE REASONS TO ROCK THE GUAC!

1.      Good fat. The majority of fat is monounsaturated fat, a naturally good fat for heart health.

2.      Fiber. Good source of fiber. One-third of an avocado provides 3 grams of fiber.

3.      Folate. Good source of folate, important for proper brain function and a key nutrient for pregnant women that may help prevent birth defects.

4.      Lutein. Dark green layer closest to the pool has the greatest concentration of carotenoids, including lutein, which helps maintain eye health.

5.      Easy to use – sliced, diced, mashed, stuffed, or whole – for breakfast, lunch, dinner, and yummy snacks!

DO THE AVOCADO SWAP

ü  Swap to Boost Fruit Intake

o   Add healthy avocados to breakfast by:

-Spreading on toast

-Mixing into a smoothie

-Enjoy as a topping on yogurt or cottage cheese

ü  Swap for Heart Health

o   A creamy topping, spread and snack

-Add to sandwiches and burgers

-Mix into salads (chicken, tuna, veggie)

-Enjoy as a topping for soup

ü  Swap to Add a Source of Fiber

o   Plant-based fat source for baking

-Feature in cookies, brownies, and muffins

-Replace half of the butter or oil in baking recipes with an equal amount of mashed, ripe avocados. Reduce baking temperature by 25 degrees.

                      

-The West Lakes Hy-Vee Dietitian Team