OLE TO AVOCADOS

Lately, I find that I’m eating a lot of avocados…just can’t seem to get enough! Also known as the Alligator Pear, because of its shape and the leather-like appearance of its skin, the avocado is a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. As a good source of potassium, a mineral that helps regulate blood pressure, avocados contain more potassium than a medium banana.

There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian-which differ in their size, appearance, quality and susceptibility to cold. The most popular type of avocado around here is the Hass variety, which has rugged, pebbly brown-black skin.

Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats that may help to lower cholesterol.

Hubby and I …me eating the lion’s share… typically will consume five avocados per week. There is so much you can do with them.

SOME WAYS WE ENJOY AVOCADOS
Sliced and sprinkled with lemon juice and a little salt
Top half an avocado with cottage cheese (we eat it this way all the time)
Chopped and added as a garish for soup
Sliced on top of a salad
Mashed with our favourite White Corn and Black Bean Salsa and cottage cheese for a dip for crackers
Stuffed into a pita with mayo, sliced cucumber and sprouts
Mashed and spread on bread instead of butter
Topped with Lentil Salad and Sundried Tomatoes



LENTIL SALAD WITH SUNDRIED TOMATOES
3 tbls Extra Virgin Olive Oil
2 tbls white wine vinegar
1/4 tsp thyme
1/3 c. sundried tomatoes, finely chopped
1/4 tsp salt (optional)
pepper to taste
1 can lentils (19 oz)drained and rinsed
1/2 c. feta cheese (optional- it's good with or without it)
2 green onions chopped
1/4 c finely chopped onion
1/2 c red peppers, chopped
1/2 tomato chopped
a few mushrooms chopped

In a glass bowl mix together the oil, vinegar, thyme, salt, pepper and dried tomatoes and let stand while you are cutting the vegetables. Add the rest of the ingredients and stir. Cover and refrigerate, stirring occasionally.
I like to eat this salad as a filling for 1/2 an avocado. We also had it the following day stuffed in a tortilla wrap along with sliced avocado...ymmmm.

EASY AVOCADO SPREAD
2 ripe avocados - peeled, pitted, and mashed
1 (1 ounce) package ranch dressing mix
2 tablespoons fresh lemon juice
1 tablespoon light mayonnaise

Stir together the avocados, ranch dressing mix, lemon juice, and light mayonnaise. Chill for 1 hour.

AVOCADO SALSA
1 small avocado
1½ tomato, large and ripe
1½ cups fat free sour cream
4 oz fat free shredded cheddar cheese
cup red onion, finely chopped
2 cloves garlic, minced
2 Tbsp fresh cilantro, chopped
1 large lime (juice of)
tsp cumin, ground
tsp ground black pepper
tsp salt
Mix together and serve.