AVOCADOS AND CHOLESTEROL

AVOCADO BENEFITS:

1. Monounsaturated fat

1. Reduces bad (LDL) cholesterol
2. Lowers the risk of heart disease, stroke and diabetes
3. One-third of an avocado contains 5 grams of monounsaturated fat

1. Fiber-rich

1. Considered a fruit
2. 30% of the fiber is soluble fiber
3. Prevents the digestive tract from absorbing cholesterol

1. Contains phytosterols (from plants)

1. Naturally occurring substances that block the absorption of cholesterol
2. Need to consume one whole avocado daily
3. One-third of an avocado contains 38 milligrams of beta-sitosterol

 

EAT THIS:	NOT THAT:
1/3 avocado on a bagel	1 ounce cream cheese on a bagel
1/3 avocado on a sandwich	1 tbsp mayonnaise on a sandwich
1/3 avocado on a salad	2 tbsp salad dressing on a salad
Guacamole dip	Sour cream dip
Pureed avocado in a cake recipe	Oil or Butter in a cake recipe
Half an avocado with eggs	Toast with eggs
Avocado chunks added to chili or soup	Cheese added to chili or soup
Half an avocado to smoothies to increase fiber	Do not add avocado to smoothies
Avocado ice cream	Whole milk ice cream

 

RECIPES

 

AVOCADO BAGEL SPREAD

Ingredients:

• 1 ripe avocado, halved, pitted and peeled
• 1 ounce feta cheese or goat cheese
• ¼ teaspoon onion powder or lemon pepper
• 1.5 tablespoons chives or cilantro, chopped
• 1/8 teaspoon ground, black pepper
• Dash of cayenne pepper
• Sea salt (to taste)
• Red pepper flakes (to taste)
• 1 tablespoon fresh-squeezed lemon juice or lime juice
• Fresh lemon or lime slices

Instructions:

• Combine avocado with cheese and mix until well blended
• Add remaining seasonings and mix well
• Adjust sea salt and red pepper flakes to taste
• Garnish with fresh lemon or lime slices and a sprig of cilantro

 

Nutrition Facts:

Calories = 80

Fat = 8 grams

Saturated Fat = 15 grams

Monounsaturated Fat = 3.5 grams

Sodium = 105 mg

Carbohydrate = 4 grams

Fiber = 3 grams

Protein = 2 grams

 

AVOCADO MINI MUFFIN BITES

Ingredients:

• 1.75 cups of flour, sifted
• ½ cup unsweetened cocoa powder, sifted
• 1.5 teaspoons baking powder
• 2 ripe avocados, halved, peeled, pitted, mashed
• 1.5 teaspoon ground cinnamon
• ½ teaspoon salt
• 1/8 teaspoon ground cayenne pepper
• ¼ cup canola oil
• 1 cup sugar
• 1 cup low-fat milk or plain soymilk
• 2 eggs
• 1.5 teaspoon vanilla
• ½ cup mini chocolate baking morsels

Instructions:

• Preheat oven to 350 degrees & line a 36-count mini muffin tin with muffin cups
• Combine flour, cocoa, baking powder, cinnamon, salt & cayenne pepper
• With an electric mixer, beat mashed avocado, sugar, and canola oil until smooth, add milk, eggs & vanilla.  Stir to combine.  Add dry ingredients, mixing on low until combined.  Stir in mini chocolate morsels
• Divide batter among 36 mini muffin cups.  Bake until the center resists light pressure, about 10-12 minutes.  Cool on a wire rack.

 

Nutrition Facts:

Calories = 100

Fat = 4 grams

Saturated Fat = 1 gram

Monounsaturated Fat = 2 grams

Sodium = 60 milligrams

Carbohydrate = 14 grams

Fiber = 1 gram

Protein = 2 grams