Mother Earth Living

Food Matters

All about fresh, flavorful food

Eat Your Way to Health with Guacamole

7/26/2011 12:29:42 PM

Tags: Avocados, Good Fats, Guacamole, Eyesight, Blood Cholesterol Levels, Heart Disease, Recipes

J.PattonHello, readers. Today, I have a confession to make: My name is Justine Patton, and I am an avocado addict.

It’s true. If I had my way, I would eat avocados at every meal. (Avocado pancakes, anyone? Haha, just joking.) Yesterday, I worked a double shift at my other job at On the Border Mexican Cantina, and on my break I chowed down on some delicious guacamole. While I was munching, I wondered, “Just how good are avocados for you?” So, I decided to do some investigating.

I found out that the avocado, which is a member of the fruits food group, is considered a “nutrient dense food,” meaning it gives your body a substantial amount of vitamins, minerals and other nutrients. Avocados, or alligator pears, as they are sometimes called, contribute nearly 20 vitamins and minerals, including:

• Vitamin E
• Vitamin C
• Folate
• Fiber
• Iron
• Potassium
• Vitamin K
• Niacin
• Riboflavin

7-26-11-avocado 
Avocados are considered a "nutrient dense" food and contribute to healthy diets.
Photo by clkao/Courtesy
Flickr 

My mom always told me that those baby carrots on my plate that I despised would “make my eyes pretty,” which I later found out meant they were good for my eyesight. Turns out, avocados are too. Avocados contain lutein, which has been shown to help maintain healthy eyesight as we get older.

Since avocados are full of omega-3 fatty acids, they can also help the aging process by making skin appear younger.

Avocados also contain “good” fats that may help reduce blood cholesterol levels and decrease your risk for heart disease. Because of this, avocados are included in dietary programs all over the world, including USDA’s MyPlate program and the American Diabetes Association’s Diabetes Food Pyramid.

So, now that you’ve got the scoop on avocados, check out this recipe for homemade guacamole. It only takes about 10 minutes to make, and its mild flavor is so delicious everyone will want to try some.

Mama’s Homemade Guacamole 

SERVES 8

• 4 ripe avocados, seeded, peeled, and cut in chunks
• 1 tablespoon lemon juice
• 1/2 small sweet white onion, minced
• 1 ripe Roma tomato, seeded and diced
• Salt and pepper, to taste

1. Mash avocados with lemon juice in a bowl, leaving some chunks.

2. Gently stir in remaining ingredients and serve immediately.

Click here for more recipes and tips on guacamole preparation and storage



Related Content

Toxic Chemicals Found in Gardening Products

A new study from the Ecology Center found traces of lead, cadmium, BPA, phthalates and hazardous fla...

5 Health Benefits of Eating Avocados

Avocados are packed with nutrients, antioxidants and good fat that are beneficial for your health

Food Wise: Tips for Healthy Eating at the Restaurant

How to stay healthy when you eat at a restaurant four or more times per week.

Spring into the Season with 5 Superfoods!

Celebrate spring by indulging in these 5 seasonal superfoods—delicious, nutrient-packed fruits and v...

Content Tools
RSS




Post a comment below.

 



Subscribe today and save 50%

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $19.95.