“An avocado a day will keep the doctor away!”
Find out all the benefits of avocado on the segment today and see some awesome tasty recipes! Enjoy!
Health benefits of avocado
1. Monounsaturated fats- heart healthy, decrease cholesterol
2. High in Potassium (same as 2-3 bananas!)
3. Great source of Vitamin E, B vitamins and fibre
4. Delicious and add a creamy texture to recipes!
a. How to tell if they are ripe (not too mushy, stem falls off)
Will ripen in a paper bag or fruit bowl in a couple days if not ripe yet
Trick to keep them fresh in the fridge- store with red onion, and pit in if possible!
Ways to use:
Makes smoothies really creamy, in puddings, guacamoles, use as a spread on bread or a mayo!
Tip- can freeze ripe ones in an ice cube tray for future smoothies!
Here are some recipes for inspiration!
RECIPES
Tuna Salad
Ingredients:
– 1 can light chunk tuna
– 1 to 2 stalks celery
– 1 small onion
– 1 carrot shredded
– 1 avocado
– Salt and Pepper to taste
Directions:
Mix all ingredients together in a bowl and enjoy!
Guacamole
Ingredients
-3 medium avocados, halved
-1 lime, juiced
-1/3 cup red onion, minced
-1 to small clove garlic, minced
-1 to 2 tbsps chopped cilantro
-sea salt and peppercorns, to taste
-dash of cayenne pepper if desired
Directions:
Place the inside from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks. Add lime juice, sea salt salt, peppercorns, cilantro, red onion, garlic and cayenne and mix thoroughly.
Tips:
1. You can add a tomato to this if you like, ensure to deseed so it not too mushy and mince then add it into the mix!
2. If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.
3. Mix with store bought salsa as well for
Makes 2 cups.
Avocado Chocolate Pudding
Ingredients
-1 1/2 ripe avocados
-1 large ripe banana
-1/2 cup unsweetened cocoa or cacao powder
-1/2 cup salted creamy or crunchy peanut butter + more for topping
-1/2 cup sweetener of choice i.e. maple syrup, agave, date paste or honey if not vegan (amount will vary with preferred sweetness) or 1/4 Xylitol
-1/4 cup almond milk or other non-dairy milk (slightly more if using dates)
Directions:
Add all ingredients into a food processor and blend until creamy and smooth. Add more dairy-free milk to thin/help blend. Add more cocoa powder for a richer more dense chocolate flavor. Add more of the sweetener of choice to enhance sweetness if desired.Place into a large container and refrigerate for at least 30 minutes for the best cool creamy taste! Keep all leftovers refrigerated!
Chocolate Avocado Frosting
Ingredients
-2 ripe, Fresh Hass Avocados, peeled and seeded, diced
-1/2 cup dark unsweetened cocoa powder
-1 1/2 Tbsp. coconut sugar ground
-1/2 cup agave syrup or honey
-1/2 tsp. vanilla extract
Directions
Into a medium bowl sift together cocoa powder and coconut sugar.
Mash or puree avocados or place in blender then press through a sieve to remove green flecks if needed. Add to the bowl.
Add agave or honey and vanilla extract and whisk until smooth. Refrigerate. Once ready you can ice just about anything, cupcakes to bars to cookies!
Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=562384&binId=1.1164511&playlistPageNum=1
