Superfoods, like California Avocados are a natural choice for health conscious snackers. This superfruit contributes nearly 20 vitamins, minerals and phytonutrients at 50 calories for a 1-oz serving (about 1/5 of a medium avocado). And the good fats in California Avocados help boost nutrient absorption of fat soluble nutrients, like vitamins A, D, E and K, from foods eaten with the fruit.

Avocado and Good Fats

Avocados are virtually the only fruit with good monounsaturated and polyunsaturated fat. What’s more, these good fats do not raise LDL “bad” cholesterol levels.

The California Avocado Superfood

All of that good nutrition is packaged with the great taste of California Avocados. As a chef and registered dietitian it doesn’t get much better than that, which is why I love creating snack recipes that feature the premium fruit. Delicious and nutritious, the California Avocado Spinach and Greek Yogurt Dip and California Avocado and White Bean Wrap recipes have fewer than 200 calories per serving, are high in folate, vitamins A and K, and provide the minerals potassium and magnesium.

Both recipes are simple to prepare and don’t require heating the oven, making them cool summer snacks. Enjoy!

What are your favorite ways to include California Avocados in your superfood snacks? Let me know in the comments!

California Avocado Spinach and Greek Yogurt Dip

Tart Greek yogurt combined with creamy avocado gives this spinach dip a nutritious twist on a classic party staple. Each ¼ cup serving delivers a good source of vitamin C and fiber. Dip in with whole grain pita chips and vegetable crudités. Enjoy it as a snack or bring to the next potluck. Your friends are sure to be impressed.

Serves: 8

Prep time: 15 minutes

Cook time: 0 minutes

Total time: 15 minutes

Ingredients

• 2 scallions, cut into 4 pieces each
• 2 ripe, fresh California Avocados, seeded, peeled and quartered**
• 1/4 cup nonfat Greek yogurt
• 2 Tbsp. grated Parmesan cheese
• 1 Tbsp. and 1 tsp. fresh lemon juice
• 1 Tbsp. and 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. garlic powder
• 1/4 tsp. freshly ground black pepper
• 1 (10-oz.) package frozen chopped spinach, thawed, moisture squeezed out well

 

Instructions

1. Place scallions in a food processor and blend until finely chopped.
2. Add the avocados, yogurt, Parmesan cheese, lemon juice, soy sauce, garlic powder and pepper, and puree until smooth.
3. Add spinach and pulse just until incorporated.
4. For optimal taste, refrigerate for a few hours before serving.

 

Nutrition Information Per Serving: Calories 90; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 350 mg; Total Carbohydrates 6 g; Dietary Fiber 4 g; Total Sugars <1 g; Protein 3 g; Vitamin A 4260 IU; Vitamin C 7 mg; Calcium 74 mg; Iron 1 mg; Vitamin D 0 IU; Folate 90 mcg; Omega 3 Fatty Acids 0.1 g

% Daily Value*: Vitamin A 90%; Vitamin C 10%; Calcium 8%; Iron 6%

Footnotes:

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. As with all fruits and vegetables, wash avocados before cutting.

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The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on human health.

Avocado is Incredibly Nutritious

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass avocado.

This is what a typical avocado looks like

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.eHere are some of the most abundant nutrients, in a single 3.5 ounc (100 gram) servin:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.

Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful

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