Avocado
How to choose: Perfectly ripe avocados yield ever so slightly to gentle pressure. Haas avocados have pebbly, nearly black skin; larger Fuerte avocados feature a smooth, bright green cover. To speed ripening, seal in a paper bag with a banana. Store at room temperature.
Preparation tips: These buttery fruits become bitter when cooked. Instead, purée into cold (or warm) soups, fold into shrimp salad with tomatoes and mint, or mash and use as a sandwich spread.
Health benefits: Loaded with healthy fats, potassium, and folate, luscious avocados also boast a reputation as a natural aphrodisiac.
—Elisa Bosley
Almost Guacamole Yogurt Dip
(Makes about 3 cups)
1 cup plain nonfat yogurt
1 cup nonfat sour cream
2 avocados, peeled, pitted, and quartered
1 clove garlic, minced
2 tablespoons chopped fresh cilantro
1/2 teaspoon ground cumin
1 tablespoon fresh lime or lemon juice
1 teaspoon minced jalapeño pepper
Salt and pepper (optional)
1. For best results, strain yogurt: Line a strainer with cheesecloth and place in a medium bowl. Place yogurt on cheesecloth, cover, and refrigerate overnight.
2. Combine strained yogurt, sour cream, and avocados in a food processor. Add remaining ingredients. Purée until smooth. Cover and refrigerate at least 1 hour to blend flavors.
| Nutrition Facts Per Serving (1/4 cup): |
| Calories: 77 calories |
 |
| % fat calories: 56 |
|
| Fat: 5g |
|
| Saturated Fat: 1g |
|
| Cholesterol: 0mg |
|
| Protein: 3g |
|
| Carbohydrate: 6g |
|
| Fiber: 3g |
|
| Sodium: 73mg |
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Recipe provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen, seen weekly on NBC’s KUSA television news.
