Food as Medicine: Avocado Edition
True Earth Market in Cambria is excited to bring our Food As Medicine Series to you online, all thanks to our resident Health & Nutrition Manager, Nancy. Every month, Nancy will be highlighting a specific food and its health benefits. We’re so lucky to have Nancy! To kick off our series, Nancy is sharing the health benefits of avocados & a delicious recipe.
Health Benefits of Avocados:
Great source of fiber, Vitamins K and C, folate, potassium, heart-healthy fats, some omega-3 & -6 fatty acids, choline, betaine, calcium, and selenium
High-antioxidant food containing lutein which protects eye health and maintains healthy, youthful skin and hair
Contains monounsaturated fatty acids (MUFAs), which help protect against insulin resistance and diabetes by improving fasting insulin levels/decreasing blood sugar levels
Fatty acids help regulate the central nervous system functions and cognitive processes, boosting mood and helping to lower depression, anxiety, and other mental disorder risks
Helpful Tips:
A ripe avocado will be firm but give a gentle yield to pressure when squeezed
Ripen an avocado on the counter for a few days, or store it in a bag with a banana
Eat avocados in moderation, especially if you are on a low-potassium diet
Recipe: Quinoa-stuffed Grilled Avocados
Ingredients:
1 cup cooked quinoa
1 orange, diced
¾ cup baby arugula, chopped
½ cup strawberries, diced
¼ cup cucumbers, diced
2 T slivered or sliced almonds
¼ cup red onion, diced
6 basil leaves, chopped
6 mint leaves, chopped
1 T chives, diced
2 avocados
Avocado oil or high-quality extra-virgin olive oil
Balsamic vinegar
Himalayan pink salt
Directions:
Put all ingredients (except avocados, oil, and salt) into a bowl. Drizzle with olive oil and balsamic vinegar. Mix. Slice 2 avocados in half and remove the pit. Baste with oil. Season with salt. Grill face down for 5-6 minutes on low flame. Spoon quinoa mixture into avocado halves. Enjoy!
Nancy is a Certified Health Coach and Life Coach and received training from the Institute for Integrative Nutrition. To learn more about Nancy, CLICK HERE!