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 K is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease, and crucial part of other bodily processes. In fact, vitamin K is sometimes referred to as "the forgotten vitamin" because its major benefits are often overlooked.
Recent evidence suggests vitamin K is an important adjunct to vitamin D, and if you are deficient in one, neither works optimally in your body. As you may already know, vitamin D is a key player in your overall health.
According to one of the world's top vitamin K researchers, Dr. Cees Vermeer, just like with vitamin D, nearly everyone is deficient in vitamin K.Most of you get enough K from your diet to maintain adequate blood clotting, but NOT enough to protect you from a variety of other health problems. In this article, I will discuss 10 important reasons why it's so important to make sure you are consuming enough vitamin K. The following table summarizes potential health problems that can be associated with a vitamin K deficiency.

 Types of Vitamin K—Which is Best?

The three types of vitamin K are the following:

1. Vitamin K1, or phylloquinone, is found naturally in plants, especially green vegetables; K1 goes directly to your liver and helps you maintain healthy blood clotting  

2. Vitamin K2, also called menaquinone, is made by the bacteria that line yourgastrointestinal tract; K2 goes straight to your blood vessel walls, bones, and tissues other than your liver 

3. Vitamin K3, or menadione, is a synthetic form I do not recommend; it's important to note that toxicity has occurred in infants injected with this synthetic vitamin K3 

The vitamin K I recommend for supplementation is vitamin K2, which is natural and not toxic, at even 500 times the RDA. Vitamin K2, which is made in your body and also produced by fermented foods, is a superior form of vitamin K.Increasing your K2 by consuming more fermented foods is the most desirable way to increase your levels. The food highest in natural K2 is natto, which is a form of fermented soybeans consumed in Asia.

1. Vitamin K2 Protects Your Heart

Vitamin K2 helps to prevent hardening of the arteries, which is a common factor in coronary artery disease and heart failure. Research suggests vitamin K2 may help to keep calcium out of your artery linings and other body tissues, where it can cause damage. The latest studies show it's vitamin K2, rather than K1, in concert with vitamin D, that prevents calcification in your coronary arteries, thereby preventing cardiovascular disease.

2. Vitamin K2 Helps Prevent Osteoporosis

The absolute best way to achieve healthy bones is a diet rich in fresh, raw whole foods that maximizes natural minerals so your body has the raw materials it needs to do what it was designed to do.Vitamin K2 is one of the most important nutritional interventions for improving your bone density. It serves as the biological "glue" that helps plug calcium and other important minerals into your bone matrix. There have been some remarkable research studies about the protective effects of vitamin K2 against osteoporosis:

• A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis.
• The pooled evidence of seven Japanese trials show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures.
• Researchers in the Netherlands showed vitamin K2 is three times more effective than vitamin K1 in raising osteocalcin, which controls the building of bone.

Your bone strength depends on more than just calcium. Your bones are actually composed of more than adozen minerals. If you focus just on calcium, you will likely weaken your bones and increase your risk of osteoporosis, as Dr. Robert Thompson explains in his book The Calcium Lie. It's more likely your body can use calcium correctly if it's plant-derived calcium. Good sources include raw milk from pasture-raised cows (who eat the calcium-rich plants), leafy green vegetables, the pith of citrus fruits, carob, and wheatgrass, to name a few.

3. Vitamin K Helps Prevent Cancer

A number of studies have shown that vitamins K1 and K2 are effective against cancer. Consider the following:

One study published in September 2003 in the International Journal of Oncology, found that treating lung cancer patients with vitamin K2 slowed the growth of cancer cells, and previous studies have shown benefit in treating leukemia. In an August 2003 study published in the Alternative Medicine Review involving 30 patients with a type of liver cancer called hepatocellular carcinoma, who took oral vitamin K1, the disease stabilized in six patients; seven patients had a partial response; and seven others had improved liver function.In 15 patients, abnormal prothrombin normalized.

In 2008, a German research group discovered vitamin K2 provides substantial protection against prostate cancer, one of the most common types of cancer among men in the United States. According to Dr. Vermeer, men taking the highest amounts of K2 had about 50 percent less prostate cancer.

Vitamin K has also been found beneficial in the fight against non-Hodgkin lymphoma, colon, stomach, nasopharynx, and oral cancers.

4. Additional Health Benefits of Vitamin K

As written in the March 2004 Life Extension magazine, researchers have found many other beneficial effects of vitamin K including:

• Vitamin K2 deficiency may be a contributing factor to Alzheimer's disease, and vitamin K2 supplementation may help in preventing it
• Vitamin K2 improves insulin sensitivity; people who get the most vitamin K2 from their foods are about 20 percent less likely to develop type 2 diabetes
• Topical vitamin K may help to reduce bruising
• Vitamin K may have antioxidant properties

5. Vitamin K is a Fat-Soluble Vitamin

This is important because dietary fat is necessary for the absorption of this vitamin. Therefore, in order for your body to absorb vitamin K effectively, you need to eat some fat along with it.

6. Food Sources of Vitamin K2

Fermented foods, such as natto, typically have the highest concentration of vitamin K found in the human diet and can provide several milligrams of vitamin K2 on a daily basis. This level far exceeds the amount found in dark green vegetables. Unfortunately, most Americans do not eat many fermented foods. Adding traditionally fermented foods to your diet is a must, and although not widely known, the health benefits of these foods are tremendous.
Precise K2 values for foods are difficult to find. However, I did find a few estimates⁵ for comparison, which I've listed in the table below. Other foods high in K2 include raw dairy products such ashard and soft cheeses, raw butter, and kefir, and sauerkraut. Realize that the K2 content of pasteurized dairy and products from confined animal feeding operations, which comprise most commercial sources, are NOT high in K2 and should be avoided. Only grass fed animals (not grain fed) will develop naturally high K2 levels.

7. Who Needs Vitamin K?

If you or your family has a history of osteoporosis or heart disease, I strongly advise adding vitamin K to your diet. Keep in mind, you'd have to eat more than one pound of collard greens daily to get the necessary amount of vitamin K. Clearly the collard greens and spinach have great nutritional benefits, but if you already have heart disease, a little extra vitamin K would seem a simple bit of insurance to make sure your blood vessels don't calcify. You will also want to consider adding vitamin K to your diet if you do not eat many vegetables or are concerned you are not getting enough vitamin K from your foods, for whatever reason. The following conditions may put you at an increased risk of vitamin K deficiency:

• Eating a poor or restricted diet
• Crohn's disease, ulcerative colitis, celiac disease and other conditions that interfere with nutrient absorption
• Liver disease that interferes with vitamin K storage
• Taking drugs such as broad-spectrum antibiotics, cholesterol drugs and aspirin

8. How Much Vitamin K2 Should You Consume?

You can obtain all of the vitamin K2 you need (about 200 micrograms) by eating 15 grams of natto daily, which is half an ounce. It's a small amount and very inexpensive, but many Westerners do not enjoy the taste and texture.
If you don't care for the taste of natto, the next best thing is a high-quality K2 supplement. Remember, you must always take your vitamin K supplement with fat since it is fat-soluble and won't be absorbed without it.Although the exact dosing is yet to be determined, Dr. Vermeer recommends between 45 mcg and 185 mcg daily for adults. You must use caution on the higher doses if you take anticoagulants, but if you are generally healthy and not on these types of medications, I suggest 150 mcg daily.

9. Who Should NOT Take Vitamin K?

If you are pregnant or nursing, you should avoid vitamin K2 supplementation higher than the RDA (65 mcg) unless specifically recommended and monitored by your physician. If you have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician.

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