Guest Post: Delicious and Healthy Avocados
So, just as I promised, here is the first post in a series of guest posts for this blog, featuring some of my favorite blog authors! We are kicking things off with a post from my good friend and longtime blog buddy Ben Herrera of What’s Cooking Mexico.
Ben and I started blogging around the same time, and I have always loved his unique and delicious recipes featuring REAL Mexican food. Just like many other food cultures, real Mexican food features fresh and local ingredients, and uses them to the fullest.
I have also really enjoyed watching his food photography and styling skills skyrocket over the years! Ben lives in Mexico City and offers insider peeks of all the delicious markets and fresh food that Mexico City has to offer. Today he shares a post about a staple food to Mexican cuisine- the delicious and nutritious Avocado, and shares his recipe for guacamole with an unexpected ingredient! So here is Ben! THANK YOU, BEN!
Who hasn’t tried guacamole at a Mexican restaurant or watching a football game with friends? Avocado is the main ingredient for that delicious dip that has become very popular in the US. I love avocados. I can eat them in many different ways, from slices in salads and tacos to sauces and as one of the ingredients for bread. Their buttery texture and flavor makes them what my dad calls nature’s butter.
But avocados are not only delicious. They’re also a great source of healthy nutrients. Avocados promote heart health because they contain oleic acid, a monounsaturated fat that may help to lower cholesterol. They are also a good source of potassium, a mineral that helps regulate blood pressure, and folate, a nutrient important for heart health.
Furthermore, they promote optimal health because they are a concentrated dietary source of the carotenoid lutein. It also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E). Avocados also increase your absorption of carotenoids from vegetables and recent studies show that they help to combat oral cancer, a form of cancer more deadly than breast, skin and cervical cancer.
Next time you’re at the grocery store look for this healthy fruit. I’m sure you’ll find a delicious way to eat them. If you have never bought avocados before you might want to keep in mind these simple tips:
- A ripe and ready to eat avocado should be soft when you squeeze it, but it should not have dark sunken spots or cracks.
- If you are not planning to eat avocados right away select the ones that are harder when you squeeze them. Avocados ripen in a few days outside the refrigerator, but if you are not planning to eat a ripe avocado, put it in the fridge and that will slow the ripening process.
- The flesh of the avocado starts turning black the moment it comes in contact with air. Lime juice slows this process. If you are storing an open avocado wrap it in plastic to prevent contact with air.
Two of my favorite ways to eat avocados are in guacamole and salads. Making guacamole is very easy. However, I like to twist it a little bit adding mango. It gives the guacamole a very special and sweet flavor.This is how you prepare it:
The ingredients:
- 2 large avocados
- 1 mango
- 1/2 red onion, chopped
- handful of cilantro, chopped
- 1 jalapeno pepper, seeded and chopped
- 1 lime, juiced
- salt and pepper to taste
The how-to:
- Cut avocados and mango and put them in a bowl.
- Smash with a fork and add the rest of the ingredients.
- Mix well until they form a smooth salsa.
- Enjoy!
To make a healthy avocado and tuna salad, just cut one avocado in half and dice it. Mix one can of tuna, one can of mixed vegetables, one TBSP of low fat mayonnaise and the avocado and serve. It’s easy enough for a quick lunch.
I hope you like these simple ideas to eat avocado, one of nature’s most delicious fruits.
Buen provecho!
Sources:
More avocado ideas from Ben’s blog – Avocado Corn Muffins
Rosa - September 6, 2011 at 3:19 pm
A lovely post and recipe! Avocados are amazing, delicious and extremely versatile. That’s why I love them.
Cheers,
Rosa
Peter G @ Souvlaki For The Soul - September 6, 2011 at 5:19 pm
Oh Ben! You’ve made my day with this post! Guacamole is just the best. I’ve seen a million versions of it but I love how you added the mango in this. Cheers!
Joan Nova - September 6, 2011 at 5:25 pm
Love avocados and I agree with your dad that they are nature’s butter. I often have a quick lunch of avocado smeared on wasa cracker.
I haven’t tried it with mango but I once made it with anchovy mixed in and it was delicious!
Ben - September 6, 2011 at 7:22 pm
Thank you for the kind words guys!
vanillasugarblog - September 6, 2011 at 7:36 pm
awww Jenn I LOVE Ben.
great post.
I try my best to eat an avocado a day.It makes me feel good.
bellini - September 7, 2011 at 8:39 am
Ben has always been a favourite of mine. I love the fact that he now writes and cooks from Mexico!!!
Arlene (Mom) - September 7, 2011 at 10:15 am
I am a fan. I knew it was healthy but learned even more from your post. I use it also mashed as a spread instead of mayo. It really is surprisingly so versatile.
patsy - September 7, 2011 at 9:28 pm
I adore avocados… and look for every opportunity to include them in lunch or dinner! Bonus is that they are actually healthy, too! Yum!
tasteofbeirut - September 8, 2011 at 6:50 am
One of my top five favorite fruits; I had some wild avocados in Lebanon last summer at someone’s organic orchard and it was even better than the regular Haass ones, which I did not think could be possible! Like the recipes you list, especially the ones with tuna and the mango salsa…can’t wait to try!
Shu Han Lee - September 13, 2011 at 1:04 am
I love avocados too! And they make the most delicious creamy sauces! and the tuna and avocado recipe, though simple, sounds like a good combination! i like to make little patties from canned salmon then dipping them into ‘avocado-naise’!
http://mummyicancook.blogspot.com/2011/04/salmon-korokke-croquette-balls-with.html
kaka@chinesefood - September 16, 2011 at 11:20 am
Your photo collection looks great. Avocados are my favorite, delicious and I can not refuse. Weekend at home, will try to do follow your recipe.
angela@spinachtiger - September 19, 2011 at 5:13 pm
Enough good things just can’t be said about the avocado. It’s a perfect food and thanks for the reminder and idea to eat with mango or tuna. Never would have thought of that.