avacado

cut in half and scoop out and add to your salad. I love it in mine...

spread it on your turkey sandwich instead of mayo

I like to put it on top of an egg white omelette - gives it a little more flavor, creaminess, and texture.

ummm... it makes a great face mask! LOL

Seriously - it's good on salads, mexican food, sliced and eaten plain... I love avocado

Avocados are delicious and so good for us! I love them in salads, we eat them from the skin with lemon, salt and pepper, or smash them as a spread on a sandwich instead of mayo.

About avocados:

Avocados are rich in nutrients, with vitamins A, B-complex, C,E,H,K and folic acid. They also contain the buffering minerals so critical in neutralizing excess acidity, magnesium, copper, iron, calcium, potassium and many other trace elements.

Avocados are a perfect food in that they provide all of the essential amino acids - 18 aminos in all - plus 7 fatty acids, including omega 3 and 6. They also contain more portein than cow's milk (about 2 percent per edible portion).

The water content of our avocados ranges from 70 to 80 percent. This high water content makes these avocados a type of hydrating and energizing fuel for the body to burn, instead of a sugar-based fuel which leaves and acidic ash waste in your blood. Avocados rank as the most easily digested rich sourec of fats and proteins in a whole food. Approximately 63 percent of the fat contained in our avocados are monounsaturated and lonly 17 percent is saturated. Both types of these fats serve as food energy sources for our fuel rather than glucose or protein. The rest of the fat found in our avocados, about 20 percent are polyunsaturated and serve in cellular construction.

Scientific evidence from a May 1999 study conducted by the California Avocado Commission shows that nutrient-dense avocados contain 76 mg of beta-sitosterol per 100 grams of fruit. Beta-sitosterol is a plant sterol that occurs naturally in our avocados. Certain sterols can inhibit cholesterol absorption in the intestine and result in lower blood cholesterol levels.

In animal studies, phytosterol has been shown to inhibit the growth of tumors, particularly the growth of prostate tumors. The 76 mgs. found in our avocados is more than four times the level found in other commonly eaten fruits, such as bananas, apples, cantaloupes, grapes, plums and cherries. And our avocados do not have all the sugar that raises blood glucose and acidity. Avocados contain at least twice the amount of beta-sitosterol found in other foods, including corn, green soy beans and olives.

A survey conducted by the National Cancer Institute in a 1992 demonstrated that ounce per ounce the glutathion content in our avocados is three times that of bananas, apples, cantloupes, grapes, plums and cherries. Glutathione is composed of three amino acids and functions as a buffer neutralizing acids that can cause damage to cells in the body during the process of aging, heart disease and cancer. Numerous studies have linked glutathione to the prevention of various types of cancer, including cancer of the mouth and pharynx and also heart disease.

Dr. David Heber, director of the UCLA Center for Human Nutrition and author of 'What Color Is Your Diet,' has this to say about our avocados: 'The avocado is an excellent dietary source of glutathione and phytosterol, further demonstating the value of the diverse plant-based diet in providing micronutrients that may have unique roles in the body and the potential to improve overall health and prevent chronic disease.'

Dr. Heber's findings also indicate that our avocados contain a biochemical called lutein, a carotenoid recently discovered in avocados and found in green vegetables, which can help protect against various forms of cancer, including prostate cancer.

UCLA lab tests showed that lutein reduces prostate cancer cell growth by 25 percent, while lycopene from tomatoes reduces cell growth by 20 percent. When lutein and lycopene were conbined, prostate cancer cell growth was reduced by 32 percent. This indicates that both nutrients together help protect against prostate cancer better than either nutrient alone. 'Lutein and lycopene in combination appears to have additive or synergistic effects against prostate cancer,' said Heber. 'Our result suggests that further study should be done to investigate the nutrient interactions of lutein and lycopene at a subcellular and molecular level.' This research is why I recommend avocados and tomatos for breakfast every morning.

Traditionally, lutein has been found in green vegetables such as parsley, celery and spinach, but it was also recently discoverd in avocados. In fact, research has shown that avocados are the highest fruit source of lutein among the twenty most frequently consumed fruits. In addition to the new prostate cancer findings, lutein is also known to protect against eye diseases such as cataracts and macular degeneration, the leading cause of blindness.

The new research at UCLA also indicates that avocados have nearly twice as much vitamin E as previously reported, making them the highest fruit source of this powerful buffer of metabolic and digestive acids. Vitmain E is known to slow the aging process and to protect against heart disease and common forms of cancer by neutralizing metabolic acids, which may cause cellular damage. Dr. David Heber states, 'avocados are recognized as an excellent source of monounsaturated fat which is known to lower cholesterol levels, but the antioxidant and biochemical properties of avocados are less well-recognized. Thee plant nutrients naturally found in fruits and vegetables work together to reduce oxidative stress and prevent disease.'

Dr. Heber, along with 35 scientists at the UCLA Center for Human Nutrition, has long endorsed a diet based on 5 to 11 servings per day of a diverse selection of fruits and vegetables, including the avocado. Worldwide research demonstrates the high intake of fruits and vegetables is associated with better health, largely due to their disease-fighting properties.

Avocado contains fourteen minerals, all of which regulate body functions and stimulate growth. Especially noteworthy are its levels of iron and copper. These minerals aid in red blood cell regeneration and the prevention of nutritional anemia. Our avocados are also a higher source of potassium than bananas, and contain sodium, which gives them a high alkaline reaction without all the sugar. Our avocados contain no starch and very little sugar and therfore do not pollute the blood with the sugar acid but provides a high source of healthy fats, which can metabolize for energy or construct cellular membranes. The avocado also a great source of portein at 10 to 15 percent.

After I work out everyday I am craving something rich tasting. I cut up half a tomato, half an avocado and add slices of 1 frigo light string cheese then put 1T of balsalmic vinegar on it. It is so satisfying. I cant believe I actually look forward to it! And man now that I have read the benifits I am loving that meal even more. Thanks!

I just made a sandwich with Arnold's light 100% whole wheat bread, oven roasted turkey, sliced tomato and sliced avocado and hellmans light mayo! It's delicious!!!

Yummmm.... drizzle the tomato with a little balsamic vinegar and this describes my all time favorite sandwich!!

dice it and add it to salads or eggs
use it instead of mayo on sandwiches
a little vinegar and eat
add to just about anything.

One of my fav things to do with it:
2-3 egg whites
1/4 avocado
tomato
1/2 cheese
tbsp jalapenos

makes a yummy omelet

my fav, but oh so easy...cut in half, fill well with ff ranch dressing, enjoy :bigsmile:
81 cal for 1/2 of alvacado and 15 cal for 1 tbsp dressing, so it's pretty low cal too