Superfood of the Month: Avocado

Avocados are often referred to as nature’s butter, but they’re more than a creamy addition to toast. Packed with essential nutrients, healthy fats and fiber, avocados offer a variety of health benefits that make them a powerhouse in any balanced diet. 

Health Benefits

Heart Health: Avocados are rich in monounsaturated fats, which help lower bad cholesterol (LDL) and increase good cholesterol (HDL), supporting a healthy heart. 

Nutrient Dense: They contain nearly 20 different vitamins and minerals, including potassium, vitamin K, vitamin E, vitamin C and B vitamins. 

Fiber: With around 10 grams of fiber per avocado, they support digestion, help maintain blood sugar levels and contribute to overall gut health. 

Antioxidants: Avocados are a great source of antioxidants such as lutein and zeaxanthin, which promote eye health and protect against age-related vision issues. 

Weight Management: Despite being calorie-dense, the healthy fats and fiber in avocados keep you fuller longer, making them a great option for weight control. 

Skin Health: Vitamins C and E in avocados help maintain healthy skin by supporting collagen production and fighting skin damage. 

Inflammation: The monounsaturated fats and antioxidants in avocados help reduce inflammation linked to numerous chronic diseases. 

Absorption of Nutrients: Healthy fats in avocados enhance the absorption of fat-soluble vitamins (A, D, E and K) from other foods you eat. 

Bone Health: With a good supply of vitamin K and magnesium, avocados contribute to stronger bones and help prevent bone-related disorders. 

Cancer Risk: Certain compounds in avocados, such as folate and phytochemicals, have been linked to a reduced risk of certain cancers. 

Avocado Burrito Bowl with Shrimp

Ingredients 

• 1 c white rice, steamed 
• ½ oz spring mix 
• 2 oz corn 
• 2 oz black beans, drained and rinsed 
• 2 oz Roma tomatoes, diced 
• 1 c avocado pulp, chunks 
• 24 raw frozen white shrimp, peeled, deveined, tail off 

Chipotle Avocado Sauce 

• ¾ oz sour cream 
• 1 tsp avocado pulp, chucks 
• ¼ tsp lime juice 
• Fresh cilantro to taste 
• Chipotle seasoning, salt and pepper to taste 

Directions 

1. Cook rice according to package instructions. 
2. Make chipotle avocado sauce according to instructions. 
3. Cook shrimp in skillet, adding salt and pepper to taste. Cook until internal temperature reaches 145ºF. 
4. Heat black beans and corn in steamer until temperature reaches 140ºF. 
5. Assemble by adding rice and spring mix to a bowl. Top with corn, black beans and diced tomatoes. Add avocado and shrimp and drizzle with chipotle avocado sauce. 
6. Serve. 

Chipotle Avocado Sauce 

1. In a large mixing bowl, combine sour cream, avocado, chipotle seasoning, lime juice, salt and pepper. 
2. Cut and trim cilantro. Discard stems and chop cilantro tops. Add to mixture. 
3. Use a hand mixture to cream to a consistency that can be poured into a squeeze bottle. 
4. Pour into a squeeze bottle and date. 
5. Use to top Avocado Burrito Bowl with Shrimp. 

Serves two: Nutrition per serving – calories: 630; fat: 26g; cholesterol: 135mg; sodium: 590; carbohydrate: 41g; protein: 20g