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—Arlene R. Taylor PhD

00 the ChefAvocado is a wonderful food for many reasons. Many find that a few slices for breakfast staves off hunger pangs, at least, to lunch time, if not longer. Avocado dip is also delicious and can be used on toasted sourdough bread for an open-faced sandwich as well as with chips and tortillas. According to Erica, a Seattle-based food blogger, to select a good avocado, look under the little button on the stem end. If it is brown, the inside will likely have brown spots. If it is green, you’re likely good to go. Note: If you want a smaller-size option, see below.

Ingredients

  • 4 large ripe avocados (or about 4 cups)*
  • 2-4 small Roma tomatoes, chopped fine (depending on your taste)
  • 1 white onion, chopped fine
  • 3 garlic cloves, minced
  • 2-3 Tbsp lime juice (or more or less to taste)
  • 1 Tbsp chia seeds
  • 1 serrano chile, minced
  • ½ tsp sea salt
  • ¼ tsp ground black or white pepper
  • ¼ tsp cumin or cayenne pepper
  • 1 small bunch cilantro leaves, chopped fine

(See below for a smaller option)

Preparation

Wash avocados, cut in half, remove seeds, and scoop pulp into a bowl. Mash well.

Add all remaining ingredients and mix well.

Serving

Place in a serving bowl. This will serve about eight.

Serve with baked crackers, baked tortilla chips, or wedges of toasted sourdough bread.

Place a teaspoonful in a taco as a condiment or on a burger.

You can put a lettuce leaf on individual salad plates and place ½ cup avocado dip on each leaf.

Smaller-size Option - Ingredients

  • 1-2 small or medium avocados (cut chunky)
  • 1 T lime juice
  • 1 Tbsp chopped parsley or cilantro
  • 1 clove garlic minced
  • 1 Tbsp minced onion
  • 1 tsp Chia seeds
  • 6 small cherry tomatoes, seeded and diced
  • Salt and pepper to taste
  • ½ tsp cayenne pepper or hot sauce, if desired

*Avocados are high in fat, but it is in the form of alpha-linolenic acid, which accounts for about 75 percent of the calories in an avocado. They also have a higher percentage of protein (e.g., 4 grams) than other fruits, with a comparatively low amount of sugar. Avocados also contain essential vitamins and minerals, including pantothenic acid (vitamin B5), vitamin K, magnesium, phosphorus, iron, more potassium per gram than bananas, and fiber. To speed ripening, place an avocado in a brown paper bag along with a banana and an apple and close the bag tightly. When desired ripening is achieved, use or place in the refrigerator until ready for use.

References (Accessed 2-15)

http://www.livescience.com/45209-avocado-nutrition-facts.html

http://www.thekitchn.com/how-to-know-when-your-avocado-is-perfectly-ripe-inside-172933

 

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