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 and White Bean Wrap

My tasty wrap offers a beautiful rainbow of colors and array of nutrients. Naturally cholesterol free, this vegan-friendly wrap is rich in dietary fiber and vitamin C. It’s also low in sodium and provides your body with iron and protein. Cut it in half for two scrumptious snack servings. Or a full wrap can even satisfy your appetite as a balanced plant based lunch.

Serves: 2

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 minutes

Ingredients

• 1/2 cup canned white beans, rinsed and drained
• 1 tsp. balsamic vinegar, plus additional for drizzling
• 1 (8-in.) low-sodium whole-grain tortilla
• 1/2 ripe, fresh California Avocado, seeded, peeled and sliced**
• 1/4 red bell pepper, cut into thin strips
• 1/2 cup baby spinach
• 1/4 tsp. salt-free garlic and herb seasoning
• Freshly ground black pepper to taste

 

Instructions

1. Place the beans and balsamic vinegar in a small bowl and mash with a fork.
2. Spread a thin layer of the mixture on the bottom two-thirds of the tortilla plus spread a line of the mixture at the top edge of the tortilla, to help seal the tortilla after wrapping.
3. Lay the avocado slices on top of the beans on the bottom half of the tortilla. Place the bell pepper strips in a horizontal line above the avocado. Sprinkle with the garlic and herb seasoning and the black pepper. Top with spinach and drizzle a few drops of balsamic vinegar over the spinach.
4. Starting with the bottom of the tortilla, roll it tightly. Cut in half diagonally.
5. For optimal freshness, enjoy on the same day of preparation.

 

Nutrition Information Per Serving: Calories 170; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 60 mg; Potassium 590 mg; Total Carbohydrates 26 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 6 g; Vitamin A 1228 IU; Vitamin C 24 mg; Calcium 80 mg; Iron 2.7 mg; Vitamin D 0 IU; Folate 99 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 25%; Vitamin C 40%; Calcium 8%; Iron 15%

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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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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Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune function, and great skin health. A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children. 

Overconsumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits. The current daily value for Vitamin A is 5000 international units (IU)

1. Papaya

The tropical papaya fruit is rich in several vitamins, minerals, enzymes, and antioxidants. In particular, it’s a viable source of Vitamin A. Just one small papaya provides 29% of the daily recommended value. The tasty papaya fruit is often eaten raw (minus the skin, seeds, and leaves), but it also makes a great ingredient in fruit salads and smoothies.

2. Spinach

Add more spinach to your diet each day, and you’ll enjoy a wonderful boost to many aspects of your health. In particular, make sure you’re getting enough Vitamin A by enjoying a one-cup serving of spinach, which contains 49% of the daily recommended value. Spinach also provides your body with Vitamin C, Vitamin K, manganese, iron, and calcium.

3. Tomatoes

From a botanical standpoint, tomatoes are technically a fruit, though many people consider them to be a vegetable. However you classify them, you should be eating more of them, because they’re low in calories but high in several vitamins and minerals. Just one medium tomato provides you with 20% of your Vitamin A needs for the day. They’re also an excellent source of Vitamin C and lycopene.

4. Whole Milk

Whole milk isn't made wholly of fat, or largely of fat, or even substantially of fat. In fact, it doesn't contain much fat all.

Many people favor whole milk over skim milk for its many nutrients and rich taste. A cup of whole milk is high in Vitamins D and A, and it’s a good source of calcium, protein, and magnesium. It’s also high in fat, though, so enjoy it in moderation or switch to skim milk if fat and calories become a concern.

5. Mangoes

Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and vitamins they supply. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.

Read also  reasons why you should eat mangos daily

6. Sweet Potatoes

Sweet potatoes were one of the main sources of food for early American settlers. Today, they’re still widely enjoyed for their delightful taste and rich nutrient contents. One medium sweet potato provides an incredible 438% of the average adult’s Vitamin A needs for the day, all while adding only 103 calories to your diet.

Also Read  nutritious facts of sweet potatoes

7. Carrots

 

When most people think of Vitamin A and eye health, they think of carrots. It’s true that eating plenty of carrots can improve your vision. One medium carrot accounts for over 200% of the average person’s Vitamin A needs for the day. They’re also a great source of Vitamins C, K, and B, plus magnesium and fiber.

Also Read  5 health benefits of carrots

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Consumption of sweet potatoes has been associated with good health and nutrition status.

Sweet potatoes have mainly been studied in association with vitamin A deficiency, blood sugar regulation and antioxidant activity.

1. Prevention of Vitamin A Deficiency 

Vitamin A plays an important role in our body, and deficiency in this essential nutrient is a major public health issue in many developing countries.

Deficiency can cause both temporary and permanent damage to the eyes and even lead to blindness. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women.

Sweet potatoes are an excellent source of highly bioavailable beta-carotene that is transformed into vitamin A in our bodies.

The intensity of the yellow or orange color of the sweet potato is directly linked to the beta-carotene content.

Orange sweet potatoes have been shown to have a superior ability to increase blood levels of vitamin A compared to other beta-carotene sources, as they contain the “trans” variety of beta-carotene, which is highly bioavailable.

This makes the consumption of sweet potatoes an excellent strategy against vitamin A deficiency in developing countries.

You may Read  Carrots Increase the Level Vitamin A

2. Improved Blood Sugar Regulation

Imbalance in blood sugar levels and insulin secretion are the main characteristics of diabetes.

A certain type of sweet potato, with white skin and flesh (Caiapo), has been suggested to improve diabetic symptoms in individuals with type 2 diabetes.

The Caiapo sweet potato may decrease fasting blood glucose and LDL-cholesterol levels, as well as increase insulin sensitivity.

However, the current data is considered insufficient to prove the effectiveness of sweet potatoes in the treatment of type 2 diabetes.

Further human research is needed.

Also Read  How Banana Improve Blood Sugar Regulation

3. Reduced Oxidative Damage and Cancer Risk

Oxidative damage to cells is often associated with increased risk of cancer, an adverse condition where cells grow beyond their normal boundaries and into other tissues.

Diets rich in antioxidants, such as carotenoids, have been associated with lower risk of stomach, kidney and breast cancers.

Studies have shown that sweet potatoes contain potent antioxidants that may neutralize free radicals, harmful substances that can increase the risk of cancer. Purple potatoes have the highest antioxidant activit

The antioxidant activity of purple sweet potatoes has been found to be 3 times higher than that of a certain variety of blueberries, but blueberries are considered extremely high in antioxidants.

Sweet potatoes are underground tubers that are usually orange, although varieties in other colors (such as purple) exist.

They are excellent sources of vitamin A (in the form of beta-carotene), as well as many other vitamins, minerals and plant compounds.

Sweet potatoes may have several health benefits, such as improved blood sugar regulation, improved vitamin A status and reduced risk of several types of cancer.

In conclusion,

 sweet potatoes are nutritious, cheap, taste great and are very easy to incorporate into the diet.

 Also Read  Sweet potatoes are the One of the most nutritious food

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