Fruit and Stuff

Tag: avocado

• Traditional Mexican GUACAMOLE Recipe

  Posted at 11:36 am by Mary Ann Lesh

  Feb 5th

  I prefer my guacamole without chile, but for a real Mexican, it’s practically indispensable!

  

  PREP TIME 20 min / COOK TIME none / NEED bowl / MAKES 4 servings

  INGREDIENTS 2 ripe peeled and pitted AVOCADOS / 1/2 cup chopped TOMATOES / 1/4 cup chopped ONION / 1/4 cup chopped CILANTRO / 1/2 clove crushed or very finely chopped GARLIC / juice of 1 LEMON (about 2 Tbsps) / 1 small serrano CHILE (optional) / SALT and PEPPER to taste

  1. Mash 2 ripe, peeled and pitted AVOCADOS until creamy.
  2. Stir in 1/2 cup chopped TOMATOES, 1/4 cup chopped ONION, 1/4 cup chopped CILANTRO, 1/2 clove crushed or very finely chopped GARLIC, juice of 1 LEMON (about 2 Tbsps), 1 small serrano CHILE (optional), SALT and PEPPER to taste.
  3. Stir lightly until well mixed.
  Posted in RECIPES | Tagged aguacate, avocado, Mexican, mexican food

• Avocado (Aguacate) FACTS

  Posted at 11:06 am by Mary Ann Lesh

  Feb 5th

  

  The avocado (Persea americana) is a member of the flowering plant family Lauraceae. The fruit of the plant is botanically a large berry containing a single seed. Avocados are cultivated in tropical and Mediterranean climates throughout the world. In 2017, Mexico produced 34% of the world supply of avocados.

  BENEFITS: Among the claims for avocados are that they improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

  USES: Avocados are delicious as they are–just peel and slice or scoop with a spoon. A quarter of an avocado in a smoothie gives it a delicious creamy texture that blends well with other flavors. Avocados can be used in salsas, dips, and salad dressings, and, of course, they are the key ingredient in the Mexican dish that is appreciated worldwide–Guacamole!

  NUTRITIONAL FACTS	1/3 MEDIUM AVOCADO (50 g)	%DV
  Calories	80
  Total fat	8 g	10%
  Saturated fat	1 g	5%
  Total carbohydrate	4 g	1%
  Protein	1 g
  Calcium	10 mg
  Iron	0.3 mg	2%
  Potassium	250 mg	6%
  Vitamin C	4 mg	4%
  Vitamin E	1 mg	6%
  Vitamin K	11 ug	10%
  Thiamin	.04 mg	4%
  Riboflavin	.10 mg	8%
  Niacin	1 mg	6%
  Vitamin B6	.1 mg	6%
  Folate	45 mcg	10%
  Pantothenic acid	.7 mg	14%
  Phosphorus	30 mg	2%
  Magnesium	15 mg	4%
  Zinc	.3 mg	2%
  Copper	.1 mg	10%
  Manganese	.1 mg	4%

  Sources: Wikipedia / Avocados from Mexico / Dr. Axe

  Posted in FOODS | Tagged aguacate, alligator pear, avocado, mexico

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