If there is one Latin super food I can't get enough of it's yummy avocado! Although it is high in fat, it promotes healthy levels of HDL (the good cholesterol), prevents weight gain, fights heart disease, and is highly nutritious. A new survey from the Centers for Disease Control and Prevention is even saying that avocado eaters are thinner and eat better overall.
But just how can a single fruit have this effect on our bodies?
Having grown up in a Latino household, I was introduced to avocados since I was a kid. Now as an adult, I find ways to add it to my post-workout shake or omelet sandwiches. Not only does it help everything taste better, but it also keeps me fuller longer. So to learn that this survey found avocado eaters to be slimmer was no surprise at all!
Read more in ¿Qué más?: 12 Latin fiber-rich foods that will keep your pregnancy weight-gain on track
The survey which received over 17,500 responses discovered that 347 adults who consumed avocado within 24 hours followed dietary guidelines better than those who didn't. They also had higher levels of vitamin K, fiber, vitamin E, magnesium, potassium, and mono-an-poly-unsaturated fats.
Despite the fruit's fatty components, the survey also found that regular avocado eaters also weighed about 7.5 pounds less and had a smaller waistline than those who didn't. In addition, they also saw a 50 percent reduction in the risk of heart disease and metabolic syndrome.
I hope I've convinced you that avocado is the super power food you NEED to eat–and you're in luck because I've compiled a list of our favorite dishes featuring the delicious fruit. Try these irresistible recipes out and then tell us which is your favorite!
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Black Bean Salad with Fuyu Persimmon, Avocado, and Lime-Cumin Vinaigrette
Ingredients:
1 can black beans, rinsed well and drained in a colander
1 or 2 avocados, peeled and cut into 3/4 inch pieces
3 Fuyu persimmons, peeled and cut into 3/4 inch pieces
1/3 cup thinly sliced green onions
salt to taste, for seasoning avocados and finished salad
Get the full recipe directions from MámasLatinas.com
Smashed White Bean and Avocado Club
Ingredients: 2 15-ounce cans white beans, rinsed and drained
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
12 slices multigrain bread
1 small red onion, thinly sliced
1 cucumber, preferably hothouse (seedless), thinly sliced (peeled, if desired)
14- to 5-ounce container sprouts (such as alfalfa, radish, broccoli, or a combination)
2 avocados, pitted and thinly sliced
Check out the full recipe Mámaslatinas.com.
Quinoa and Avocado Salad with Dried Fruit, Toasted Almonds and Lemon-Cumin Vinaigrette
Ingredients: 3 tbsp. raisins (preferably a mix of dark and golden), 2 Tbsp. dried apricots (thinly sliced), 1 cup red or white quinoa (rinsed well), Kosher salt, 1 large lemon, 3 Tbs. extra-virgin olive oil, 1/4 tsp. ground coriander, 1/4 tsp. ground cumin,
1/4 tsp. sweet paprika, 2 medium firm-ripe avocados (6 to 7 oz. each, pitted, peeled, and cut into 1/2-inch chunks0, 2 medium scallions (white and light green parts only, thinly sliced), 2 to 3 Tbs. coarsely chopped toasted almonds, Freshly ground black pepper
*Check out the full recipes on M__á__maslatinas.com
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Avocado & Roasted Tomatillo Soup
__Ingredients:
__1 pound tomatillos
1 Anaheim chile
1 white onion, finely chopped (about 1 ¼ cups)
2 avocados, separated
1 clove garlic, finely chopped
1 tablespoon lime juice
1 cup veggie broth
2 teaspoons fresh, chopped oregano
1/2 teaspoon kosher salt
7-8 twists freshly ground pepper
1 tablespoon crème fraiche
1/8 teaspoon chipotle pepper in adobo sauce
Get the full recipe directions from Mámaslatinas.com.
Grilled Guacamole
Ingredients: 4 Hass avocados (ripe but not squishy), Olive oil, 1/2 lime, Kosher salt and freshly ground pepper, 1 clove garlic, minced or pressed (optional), 1/4 red onion, finely chopped (optional), 1/3 cup cilantro, finely chopped (optional)
Get the full recipe at M__á__masLatinas.com.
