Love Your Avocados

Love your Avocados

Brittany Kelley, R.D.

If you didn’t hear the news last week, avocados were recalled in several different states for potentially containing listeria; a foodborne bacterial illness that can be very serious for pregnant women and people with impaired immune systems. This issue brought a little more attention to the avocado for me, and inspired this week’s nutrition tip.

While avocados may not be the most flavorful fruit, they contain several different heart health benefits. Unlike the unhealthy saturated fat found in processed snacks, butter, or red meats avocados contain a special kind of healthy fat known as alpha-linoleic acid or omega 3 fatty acid. This type of fat is unique in that it can actually help to lower our body’s bad cholesterol and reduce the risk of developing cardiovascular disease. Omega 3 fatty acids can also be found in foods such as salmon, flaxseed, and walnuts.

So why is this type of fat okay for us to eat? Unlike saturated and trans fats that can be found in baked goods, red meat, or full fat dairy the fat found in avocados is liquid at room temperature and does not solidify within the body. Plaque buildup from LDL (bad) cholesterol is primarily linked to overconsumption of saturated and trans fats, and is the leading cause of cardiovascular diseases.

The other great benefit of avocados (when they aren’t being recalled) is that they make a very versatile ingredient in different recipes. From salsas, sandwiches, to baked goods this fruit has a wide variety of usage.  Since they are high in healthy fats they are a great substitute for butter or oils in recipes like brownies, or make the perfect side dish at a party when used for guacamole!  See below for a yummy recipe that will be the answer to your chocolate craving prayers which some added healthy fats!

INGREDIENTS:

• ●½ cup sweet potato puree (~1 small sweet potato) or pumpkin puree
• ●1 small avocado
• ●2 whole eggs
• ●¼ cup honey
• ●2 Tbsp. coconut oil or butter melted
• ●3 Tbsp. coconut flour
• ●⅓ cup raw cocoa powder
• ●1 ½ tsp. baking soda
• ●¼ tsp. sea salt
• ●⅓ cup Enjoy Life Mini Chocolate Chips
• ●¼ cup walnuts, chopped* (optional)

INSTRUCTIONS

1. Preheat oven to 350 °F. Line a mini-muffin tin with liners (silicone liners work great) or grease with oil.
2. Combine all of the ingredients in a blender, mixer or food processor, except for the chocolate chips.
3. Blend the ingredients just until smooth.
4. Fold in ¼ cup chocolate chips and optional walnuts.
5. Fill each muffin well with batter. Top with remaining mini-chocolate chips.
6. Bake in the oven for 15 minutes. Remove from oven and let cool for about 5 minutes. Transfer muffins to a wire rack to finish cooling before enjoying.