Foods Rich In Fiber: Avocado Pico de Gallo


Clockwise from top: Basil Salad with Radicchio; Toasted Almond and Citrus Quinoa; Marinated Grilled Vegetables with Black Sesame Seeds; and Rye Tostados with Avocado Pico de Gallo. (The dressing is an alternate way to present the rice-vinegar dressing for the Basil Salad.)

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Makes about 2 cups

Fats and oils provide the emollients necessary to ease fiber through your system. Avocados are not only high in fiber, but they contain beneficial oils and vitamin E, too.

• 1 small avocado, peeled and coarsely chopped
• 1 tablespoon fresh lime juice
• 2 medium tomatoes, coarsely chopped
• 1/4 teaspoon salt
• 1/4 cup fresh cilantro
• One 2.25-ounce can of sliced
• Black olives
• Salt to taste
• 1/2 to 1 teaspoon minced jalapeño, preferably roasted

1. In a small bowl, toss the avocado with the lime juice. Chop the tomatoes and sprinkle with 1/4 teaspoon salt. Add the tomatoes, cilantro and olives to the avocado mixture; stir well and let stand for 20 minutes. Add the jalapeño; stir and salt to taste.

2. Serve chilled or at room temperature, or on Rye Tostados.

Debbie Whittaker, a frequent contributor to Herbs for Health, demonstrates her healthy cooking style as the “Herb Gourmet” in Denver.

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