Tag Archives: avocado

Want a smart swap for a healthier dessert? You already know avocados are nutritional powerhouses, thanks to the fiber, B vitamins, folate, and potassium they provide. But did you know you can add the savory fruit, which is packed with healthy fats, to your sweet treats, too? Watch the video to learn how to make rich, fudgy brownies from your favorite superfood.

Ingredients

Brownies 3 oz. dark chocolate (70% cacao), chopped 1 Tbsp. coconut or extra-virgin olive oil 1/2 cup raw cacao powder or unsweetened cocoa (40g) 1/2 cup almond meal (60g) 1 tsp. baking powder 1/4 tsp. sea salt 2 ripe medium avocados (about 17 oz. total), halved, pitted, flesh scooped out 1/2 cup medjool dates (about 4.5 oz.), pitted 1/4 cup coconut sugar (1.4 oz.) 1 tsp. vanilla extract 2 large eggs Frosting 1 ripe medium avocado (about 9 oz.), halved, pitted, flesh scooped out 1/2 cup raw cacao powder or unsweetened cocoa (40g) 1/2 cup plus 1 Tbsp. maple syrup 2 tsp. vanilla extract Generous pinch of sea salt

Preparation

1. Preheat oven to 350ºF. Line an 8-inch square baking pan with foil; grease foil (with coconut oil, olive oil cooking spray or melted unsalted butter). Bring an inch of water to a simmer over low heat in a medium saucepan. Place chocolate and oil in a medium heatproof bowl. Set bowl over saucepan. Let stand, stirring occasionally, until melted and smooth. Remove bowl from heat and let cool until just warm to the touch. 2. In a small bowl, combine cacao, almond meal, baking powder and salt; stir until well mixed. 3. Place avocados, dates, coconut sugar and vanilla in a food processor; blend until smooth. Blend in eggs. Blend in cooled chocolate mixture. Scrape down sides of processor and mix again. Add almond meal mixture; pulse until blended. Spread mixture in baking pan and bake until just set, 30 to 35 minutes (do not overbake). Let cool on a rack. When cool, cover and refrigerate for at least 1 hour or up to overnight. 4. Just before serving, make frosting: Combine all ingredients in food processor and process until smooth and thick (you should have about 1¼ cups). Spread over chilled brownies (you may have some left over; cover and refrigerate for another use). Cut and serve. Store leftover brownies in an airtight container in the refrigerator for up to 5 days.

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Basics

The avocado is a fruit (not a vegetable) originally found in the Central Mexico region, which ripens after it is picked. There are more than 500 of varieties of avocado and it has been cultivated for more than 10,000 years. It is also known as the alligator pear because of its scaly skin. The outside skin and the pit are inedible, despite millennia of efforts (I mean, they are edible, sort of like gravel is technically edible). Avocados were first introduced to the United States in 1871, when Judge R.B. Ord planted three trees in Santa Barbara, California.

Creamy Deliciousness & Nutritious!

While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats make it a must-eat. Some call the avocado the alphabet fruit because of all the vitamins it contains. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%! Avocados can also reduce the signs of aging, regulate blood sugar and improve eye health.

Good for the Heart

The fat content of an avocado provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocados. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocados are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

Vegetarians and Vegans Rejoice – Protein!

Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

Logistics of your Avocado

Here a couple of choice items to chew over. Once an avocado is picked, it takes between 7 and 10 days to ripen. Keeping it in the refrigerator will slow down the ripening process, while putting it in a paper bag with a ripe apple will speed up the process. Avocados have the highest protein content of any fruit. The first Haas avocado tree is still alive and producing fruit. Brazilians add avocados to their ice cream and Indonesians make avocado shakes (see below).

Bet You Didn’t Know:

On average, 53.5 million pounds of guacamole are eaten every Super Bowl Sunday, enough to cover a football field more than 20 feet thick.

To-do:

It's time to start thinking of avocados as a regular diet supplement rather than a frisky Saturday treat. Get them into your daily diet in salads, on sandwiches or just plain. Start changing the way people view them and you will see more of them around.

Recipes:

Simple is Best!   No fancy additions. No cilantro or tomatoes (or salsa!) or any of that nonsense – no Sir! – just plain avocado mashed up and eaten with some lovely blue corn chips. And that’s one of my recipes for you today.    

Indonesian-style avocado shake

You Haven’t Done This Before: [amd-zlrecipe-recipe:21]

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