• Avacado

Holy Guacamole! The Wonders of the Avocado


Avocados are one of my all-time favorite foods.

The avocado is a rather unique type of fruit.  Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

There are endless ways to prepare this wonderful fruit, it’s quick, it’s shockingly delicious, and it is likely to provide you with health benefits in the areas of blood sugar control, insulin regulation, satiety and weight management, and decreased overall risk of unwanted inflammation.

Avocado oil is pressed from the fruit of the avocado, not the seed.  Avocado flesh, as well as its oil, has abundant phytochemicals and vitamins, including A, B1, B2, pantothenic acid, vitamins E and D, and other micronutrients.  It also contains several plant sterols that are known to reduce inflammation. They’re high in fiber and healthy monounsaturated fats and contain more potassium than a banana.

Research has also demonstrated that avocados contain several powerful antioxidants that limit the activity of free radicals. Numerous studies have shown that eating avocado can improve heart disease risk factor like Total, LDL and HDL cholesterol, as well as blood triglycerides.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Aside from all the health benefits, it simply tastes great.  I find that when I work an avocado into my breakfast, I snack less throughout the day.  If you haven’t had an avocado lately, now is the time.

I promise you’ll be shocked at how versatile and delicious something so simple can be.

Now that we got all the science out of the way, let’s talk about preparation.

A Few Quick Serving Ideas

  • Use chopped avocados as a garnish for black bean soup.
  • Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
  • For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
  • For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.

And for you Guacamole lovers, my favorite recipe…


  • 1 avocado, pit removed and flesh scooped from the skin
  • 1/2 lime, squeezed
  • 2 1/2 tablespoons oregano
  • 2 tablespoons finely chopped fresh green onion
  • 1 tomato finely chopped
  • 1 serrano pepper finely chopped
  • sea salt to taste
  • black pepper to taste
  • white pepper to taste
  1. Cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Add avocado to a small bowl.
  2. Add the sea salt, oregano, black pepper, white pepper, chopped tomato, serrano pepper and the green onion. Coarsely mash and mix together.
  3. Squeeze in  ½ lime and mix well.
  4. Garnish with a lime and fresh cilantro


By | 2016-11-09T23:48:28+00:00 September 29th, 2015|Healthy Recipes|0 Comments

About the Author:

Anthony is an investor, writer, lifestyle entrepreneur and a high performance coach. He developed a passion for health and nutrition in his corporate career after years of managing an extensive travel schedule and his own food sensitivities. When he isn’t writing for Karma Juice or his own lifestyle blog, you can find him climbing around the Rocky Mountains with his camera or enjoying an afternoon with his EC signature strat. Learn more at AnthonySelvaggi.com.

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