FOOD FOR THOUGHT: AMAZING AVOCADO

Lime green and luscious, AVOCADO’S have (finally) received their time in the nutrition world’s spotlight. Showing up in forms that are a far cry from the standard guacamole staple we all know and love, toasts, smoothies, soups, and sauces are now being infiltrated with this decadent green fruit. Present in grocery stores all throughout the year, this delicious super food is a welcome addition to meals all throughout the year, but especially beneficial during the bitter cold of wintertime. Continue reading on for a brief history, health benefits, and seasonal recipe that will get you out of your guacamole rut.

MAMMOTH MUNCHES: 

Human consumption of this verdant fruit has been traced back to fossil records in Puebla, Mexico. While domestication didn’t occur until about 500 BC, prehistoric beasts like wooly mammoths and giant sloths were consuming, and dispersing the seeds during the Cenzoic era! While these early avocados were small, black, with large seeds, several more palatable domestications occurred over the years (Mexican, Guatemalan, West Indian.) While its name, “ahuacatl” means “testicle” in Aztec, it was named so for its resemblances and the fact that the fruit grows in pairs, showcasing its emphasis and symbolism as an aphrodisiac. On top of its benefits on libido and fertility, Mesoamerican cultures showcased the fruits significance by making a place for it on the Mayan calendar.

During the 1500’s, Spanish conquistadors fell head over heels for the Aztec mash-up of avocado, lime, and chiles- the original guacamole. Attempting to bring back the fruit on their voyages proved “unfruitful,” and so they missioned themselves to find a replacement Such a replacement could not be found, and soon avocado’s made their way around the globe through various expeditions ranging from the 1500’s-1700’s. Landing on US soil sometime in the 19^th century, the fruit was originally deemed the “alligator pear,” in Florida and ahuacate in California. In 1915, the California Avocado Association (yes, avocado’s had a cult following early on) designated them as “avocados,” and that is what we have all come to know and love. Today, California grows roughly 90% of the US supply (hello there Haas,) and the average American consumes more than 7 pounds per year!

ACCOLADES FOR AVOCADO:

Rich, creamy, and delicious, Avocado’s are actually relatives to members of the laurel family, including bay, cinnamon, and camphor. In addition to being mashed up into addictive guacamole, these super fruits are chock full of more than just healthy fat!

FEAR NOT THE FAT: Although 75% of the calories in avocado’s comes from their fat content, the types and forms of fat found within are highly beneficial!

Mono-unsaturated Fats & Oleic Acid: Support cardiovascular health, as well as cell membrane fluidity and skin health!

Phytosterols: plant-based cholesterols (a form of fat) that compete with potentially dangerous forms and assist the body in balancing LDL and HDL levels, naturally!

Extract & Relax: The fat in avocados assists your body in absorbing fat-soluble vitamins A, D, E, and K. Not only that, but fat has the ability to slow down the rate at which food empties from your stomach, meaning you feel fuller for longer than you would without the fat.

ANTIOXIDANT APPLAUSE: Despite their green color (thanks to chlorophyll,) avocados are a potent source of the orange-pigmented carotenoids (a form of Vitamin A!) that support vision & skin health.

FULL ON FIBER & POTASSIUM:  A ¼ cup serving provides you with nearly 8 grams of fiber, and ounce for ounce, they contain more potassium than a banana!

Fiber 101: Dietary fiber supports healthy digestion and basically acts like a chimney sweep for your intestinal tract J Not only that, but soluble fiber binds with water and expands in your stomach, making you feel full!

Potassium Punch: Potassium is a mineral needed in large amounts throughout the day due to its involvement in muscle/ nerve contraction, and water regulation. Dehydrated or got muscle aches? Snack on some avocado!

SELECTING & STORING:

Avocados do not begin ripening until they are picked, so look for fruits that are free of blemishes, have a smooth (yet bumpy) skin, and are slightly pliable to gentle pressure. The “belly button” of the fruit can be used to determine ripeness- if you can flick off the fibrous knob at the top of the fruit then you’ve got yourself a winner! If all the avo’s at the market are rock hard, plan for 2-5 days of ripening to yield the perfect consistency. To speed up ripening, placing the fruit in a paper bag with a banana can speed up the process (thanks ethylene gas!) Once sliced open, the skin will become oxidized (browned) and so sprinkling the cut side with lime or lemon juice and wrapping it tightly with plastic wrap will keep it in the fridge for 1-2 days. Freezing the fruit is also an option, and will last 4-6 months properly stored.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one of my culinary nutrition workshops, select Wednesdays from 6-7:30PM! Stay tuned for January’s line up, featuring a “Ring in the New Year Right,” detox series!

JANUARY TRUE KITCHEN COOKING CLASSES

NEW YEARS DETOX PT.1

WEDNESDAY, JANUARY 17TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Has a high stress & high indulgence Holiday season left

 you feeling bloated, heavy, & drained? Join Genevieve as she dives into the wonderful world of whole-body detox, uncovers factors that could be impeding your ability to heal, & offers simple recipes that can naturally support TOXIN removal.

NEW YEARS DETOX PT.2

WEDNESDAY, JANUARY 31ST

6:00-7:30PM | $35 (pre-register) OR $40 (at-door)

In Part II, Genevieve will hone in on DIGESTIVE, IMMUNE, & MENTAL health, foods that help these systems thrive, & easy recipes to help you maintain your New Years resolutions!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Avocado and Eggs with Soy & Sesame

Egg salads are often bathed in dollops of mayonnaise, and with the New Year upon us, lightening up and focusing on better-for-you fats is key. Add creaminess without any dairy, avocados pair with either soft-boiled or poached eggs and an Asian inspired drizzle that is a welcome addition to your breakfast or snack roundup!

Serves 2

1 Haas avocado + 1 tsp. lime juice

2 pasture raised organic eggs

2 slices organic whole grain sourdough, GF, or Ezekiel bread, toasted

½ cup organic broccoli or pea sprouts

toasted sesame seeds or gomasio (blend of seaweed and sesame)

SAUCE: 2 tbsp. avocado oil + 2 tsp. coconut aminos or tamari + 1 tsp. toasted sesame oil + ½ tsp. Asian garlic chili sauce + 1 tsp. rice wine vinegar

Poach or soft-boil eggs, or cook until desired done-ness. Scoop out flesh from avocado, and smash with a fork along with lime juice. Smear evenly on toasted bread. Toss sprouts with 1-2 tsp. sauce and place on top of avocado. Top with egg, drizzle with more sauce and sprinkle with sesame seeds.