• Marisa Barsotti RD,LD, A.H.E., RYT

What CAN'T Avocados Do???


This beautiful green goddess originates from a tree and is a member of the flowering plant Lauraceae. Botanically speaking it is a large berry containing a single seed. Interesting, right?? More like DELICIOUS!

This powerhouse is virtually the only fruit that contains monounsaturated and polyunsaturated fat, both are associated with lower blood lipids such as LDL and VLDS, while increasing HDL. It is very low in sodium, sugar, and cholesterol free (maybe that's why it's an egg's best friend). This lil lady per ONE THIRD of the fruit provides nearly 20 essential nutrients, including a good source of fiber and folate, potassium, Vitamin E, B-vitamins, and folic acid.They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. Now that's dare I say, a superfood???

I could go on and on regarding this delightful fruit, but why not check out 31 avocado and nutrition facts, here, and see for yourself what this more than Instagram trendy fruit can do for you!

Ayurvedically speaking, the qualities of the avocado are heavy, dense, stable, moist, and nourishing. Not too many fruits ground Vata in their raw form, but avocados are a head above the rest!

While, yes, the avocado is thought of in its savory form (egg's best friend), but I've been venturing into the sweet side. If you haven't experienced the avocado paired with unsweetened cacoa, prepare to be amazed. This easy recipe can be modified a number of different ways to boost the nutritional content based on what's in your pantry (can you say flaxseeds?).

When in season, there is a reason! A reason to buy up as many as you can, and enjoy the benefits, and bask in the graciousness of how the fruit made it to your counter. And the good news is, between all the spots that avocados are grown, they are technically always in season! Yay!

So give this nourishing treat a go, and check out the recipe from Love One Today, which, side note, I may never close out their recipe page!

Ingredients:

  • 1 cup pitted dates

  • 1 cup almonds, toasted, slivered

  • 1 ripe, fresh avocado, halved, pitted and peeled (no pit needed, verdict is out on the benefits)

  • 1/2 cup coconut, shredded

  • 1/4 cup chia seeds

  • 1/4 cup unsweetened cocoa powder

  • 1/2 cup raw shelled sunflower seeds

  • 1/4 cup mini chocolate chips (SCRATCH this, I replaced with 1/4 cup flax seeds and 1/4 cup Cacao nibs. No more processed sugar necessary on a daily basis, please!)

  • Instructions:

  1. Line an 8-inch x 8-inch baking pan with foil leaving a 2-inch overhang. Spray with non-stick cooking spray.

  2. Process dates, almonds and avocado in a food processor until mixture is finely chopped and sticky.

  3. Add coconut, chia seeds and cocoa powder and pulse until mixture is well combined.

  4. Stir in sunflower seeds, flax seeds, and cacoa nibs.

  5. Press mixture into prepared pan and refrigerate until firm and chilled, at least 2 hours.

  6. Cut into 16 bars and store in the refrigerator.

Nutrition Facts

Serving Size 47g or 1 bar

Amount Per Serving

Calories170

% Daily Value*

Total Fat 10.0g 13%

Saturated Fat 2.5g 13%

Trans Fat 0.0g-

Polyunsaturated Fat 2.5g-

Monounsaturated Fat 5.0g-

Cholesterol 0.0mg 0%

Sodium 10mg 0%

Carbohydrates 19.0g 7%

Dietary fiber 5.0g 18%

Sugar 12g 0%

Added sugars- 0g

Protein 4.0g-

Vitamin A 1mcg 0%

Vitamin C 1mg 2%

Calcium 50mg 4%

Iron 1mg 6%

Vitamin D 0mcg 0%

Folate- 0

Potassium 282mg 6%

Omega 3 Fatty Acids-0

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

#sweetavocadorecipe #easytreat #naturallysweetened #vatagrounding #ayurvedicdietitian #avocadosallways

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R.D., L.D., R.Y.T., 

Ayurvedic Health Educator

© 2017 by Marisa Barsotti. Proudly created with Wix.com

 

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