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KEEN ON GREEN: THE AVOCADO

Dit is een artikel over de AVOCADO dat ik vond op een diabetes site (diabetes.org)
Avocados blijken (ondanks het vetgehalte) niet zo ongezond als gedacht, maar zelfs gezond. Tot mijn grote vreugde natuurlijk, want ik ben gek op Avocado's....

I just returned from sunny California this past weekend to attend a conference on avocados. Being from the Northeast, I had never tasted the avocado in its most sublime form. This creamy, rich fruit not only tastes good, but is good for you. I learned more about this little green bundle in one short weekend than I ever thought I would.
For years, I would tell my clients to omit or rarely consume the avocado. Back then we nutritionists believed erroneously that the high fat content of the avocado would send everyone packing unnecessary pounds and would foil the best laid diet plans. How wrong we were! Here are a few interesting health facts about the avocado:
Phytochemicals or substances in our food that researchers believe may play a role in the prevention of certain degenerative diseases like heart disease and cancer and in some cases diabetes, is abundant in the avocado. Nutrition research used to be limited to the study of calories, carbohydrates, fat and proteins. We know so much more today on how our food may effect us. Two phytochemicals in avocados, beta-sitosterol and Glutathione may help cholesterol and cancer. Beta-Sitosterol is associated in lowering blood cholesterol. Glutathione is an antioxidant that protects cell DNA from free radicals and may prevent certain cancers. Avocados contain at least three times more glutathione than any other fruit.
Avocados are a rich source of Vitamins C, E and B6, folate, potassium and magnesium. Ounce per ounce avocados have the highest fiber content of any other fruit. And the fat? Yes, it still has more fat than an orange, but the fat is mostly ?good? monounsaturated fat which also may help lower blood cholesterol.
Now that you are convinced of the health giving properties, let?s not forget the incomparable flavor and texture. There is no fruit that comes to mind that is as creamy or buttery tasting. And picking an avocado properly will ensure you enjoy that great flavor.
If you could fly to California or on you next trip, try to get these. California avocados are simply the best. If not, choosing a ripe avocado makes all the difference. My favorite type of avocado is the Hass, but other varieties include the Fuerte, Reed, Bacon, Pinkerton, Zutano and Gwen. When choosing an avocado, it should yield to light pressure. Store ripe avocados in the refrigerator for several days. If you purchase unripe ones, place them in a paper bag and leave at room temperature for 2 to 4 days.
To open an avocado without losing any of its succulent flesh, cut the avocado lengthwise around the seed. Next, twist the halves in opposite directions to separate. Then slip a spoon between the seed and the fruit and work the seed out. Slip a spoon between the skin and the fruit and scoop away from the peel.
There is more to avocados then just guacamole! Here are a few innovative ideas:
Add diced avocados to scrambled eggs
Fold in diced avocados into any omelet
Top a baked potato with a few spoonfuls of mashed avocado instead of butter
Grill slices of avocado on the grill brushed with lime juice
Top soups with slices of avocado instead of crackers or cheese
Add a few slices to any favorite sandwich
So take a spoon and dive right in with this delectable recipe
AVOCADO TUNA SALAD
4 servings/ serving size: 3 ounces
preparation time: 15 minutes
exchanges; 1 fat
1 medium fat meat
1 vegetable
calories: 210
calories from fat: 72
total fat: 8gsaturated fat: 2g
cholesterol: 45mg
sodium: 120mg
carbohydrate: 17g
dietary fiber: 6g
sugars: 5g
protein: 23g
Dressing:
1/3 cup fat free mayonnaise
2 Tbsp minced onion
1 tsp minced ginger
1 tsp sugar
? tsp lime juice
dash allspice
salt and pepper
Salad:
8 ounces canned tuna, drained and flaked
1 ( 4 ounce) can water chestnuts, drained and chopped
? cup mandarin oranges in their own juice, drained
? cup minced celery
1 ripe avocado, sliced thin
1. In a salad bowl, combine the dressing ingredients.
2. Add the tuna, water chestnuts, oranges and celery. Mix together well.
3. Fan slices of avocado over each plate. Pile the salad over the avocado slices and serve. Garnish with additional fruit if desired.


Robyn Webb, MS, is a nationally known cooking school instructor, nutrition educator, and cookbook author. Her latest cookbook, Robyn Webb?s Memorable Menus Made Easy, from which the recipe above is taken, is published by the American Diabetes Association and may be ordered in ADA?s online bookstore or by calling 1-800-ADA-ORDER.. Her two previous cookbooks, Diabetic Meals in 30 Minutes?Or Less! and Flavorful Seasons Cookbook, are also available from ADA. Webb is a regular contributor to the American Diabetes Association?s magazine, Diabetes Forecast.

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