Habitude Fitness

Try it Thursday: Avacados!

Luscious and nutritious. More potassium than bananas and rich in vitamin E. What is glutathione? It is a powerful antioxidant with anti-carcinogenic potential found in this super food. Did I mention that this is a high-fiber, sodium and cholesterol-free food that provides nearly 20 essential nutrients! These include fiber, healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).whydontyoutrythis.com

I am of course talking about the amazing avocado! Not only do I love to eat them…but they are so versatile. Avocado skin mask anyone?photo

I eat avocados with my eggs in the morning or on a salad at lunch. I love to whip up some easy guacamole by just adding red onion, tomatoes, and a squeeze of fresh lime. I have even found a way to tame a sweet tooth and ditch the guilt with a delicious avocado mouse!

Avocado Mouse
Ingredients:
1 ripe avocado, skin and pit removed
3 1/2 tablespoons dark chocolate cocoa powder
3 1/2 tablespoons honey

Directions:
Place avocado and dark chocolate cocoa powder in food processor. Add honey.
Process avocado, cocoa powder and honey for approximately one minute, pausing to scrape the sides, or until a thick, smooth mousse forms
Spoon mousse into a small bowl, top with slivered almonds, fresh fruit or chocolate chips and enjoy

Note: You may simply add more cocoa powder and honey if you prefer more chocolate or sweetness! –pbfingers.com

 

Here are a few more delicious ways to incorporate avocados into your meals…and of course, these recipes are easy!

Veggie and Quinoa stuffed Avocados
Ingredients:
2 ripe medium avocados, peeled and sliced in half longitudinally
1 cup of dry quinoa prepared in chicken broth as per package instructions
2 carrots, finely chopped
½ red onion, finely diced
1 medium squash, finely chopped
½ red bell pepper, finely chopped
¼ cup of diced chives
2 cloves of fresh garlic, finely chopped
1 tsp. of Dijon mustard
1 tbsp. of Greek Yogurt
Juice of ½ a lemon
Salt and pepper to taste
Instructions:
Prepare the quinoa in the chicken broth as per package instructions. Combine the cooked quinoa with all the remaining ingredients and gently toss until everything is evenly combined. Spoon the quinoa/veggie mixture onto the top of the avocado halves.
Notes: Feel   free to add or substitute any variety of fresh veggies (or fruit) to the quinoa.  You can play around with various herbs and spices too.

Green Goddess Wrap
It hosts a luscious array of flavors, colors, textures, and nutritional pop that is sure to please your taste buds along with the rest of your body. And because it features six separate superstar foods, it is likely to improve your health by mid-afternoon.

Ingredients:
2 cups red cabbage chopped into thin strips
1 medium red bell pepper, diced
¼ cup chopped fresh parsley or cilantro
Juice of ½ lime (or more if you like it)
Hot sauce to taste (I use 2 dashes)
2-3 tbsp. seasoned rice vinegar or vinegar of choice
1 ripe avocado
1, 15-ounce can rinsed cannellini or other white beans
2 tbsp. red onion, finely diced
½ cup crumbled goat cheese or feta cheese
Salt and pepper to taste
4 100% whole wheat or Ezekiel 4:9 tortillas
Instructions:
Combine the cabbage, bell pepper, fresh herbs, lime juice, hot sauce, and vinegar in a bowl. Mash the avocado and beans together in a separate bowl. Stir the cheese and onion into the avocado/bean mixture until thoroughly blended. Spread ¼ of the cheese/avocado/bean mixture onto the center portion of a tortilla and top with 2/3 cup of the cabbage mixture. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport.
Serves 4
Source: drannwellness.com

Looking for more great recipes to fully utilize the avocado? Check out this article on 15 ways to use an avocado or go straight to the source at californiaavacado.com!

If you desire to make your skin appear more smooth and glowing, or need an acne fix, concocting an avocado face mask may be your cure! Vitamins A and C help to fight the signs of aging. This super food, even when applied topically, can be yet another tool in your toolbox to stay looking quite dapper.

Avocado is known to contain anti-microbial chemicals,  which may help in the treatment and prevention of skin diseases such as acne. In  a 1970 study published in Applied Microbiology entitled “New Antibacterial Agent  Isolated from the Avocado Pear”, Dr. Neeman tested eight compounds isolated from  avocado for their ability to kill bacteria. He found that certain chemicals in  avocado were able to kill gram-positive bacteria. Gram-positive bacteria are a  large group of bacteria which include the species of bacteria that causes acne.  Therefore, regular pureed avocado fruit facials on acne prone skin may help kill  acne bacteria to prevent or treat breakouts. -Livestrong.com

Avocado Face Mask Recipe

Avocado Hair Mask

Making avocados a regular part of your diet and wellness regimen is another good habitude. What are some of your favorite ways to use this fantastic fruit?

Your Trainer,
Cassie

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