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Published on March 05, 2014

Avocados are Incredible

March 5, 2014

AvocadoAvocados are front in center in the grocery cart especially around Super Bowl time -- guacamole is one of the superstars on the appetizer table during the game. 

The avocado is incredible: it provides a significant amount of protein (1 cup = 16 grams) and other important nutrients like Vitamin K, lecithin, folic acid and oleic acid. And the cool part is it is a monosaturated fat. Avocado is also good for the brain and skin with a sweet flavor you cannot go wrong.

Here are some great ways to use avocado:

  • Add to stews or soup at the end of cooking time to thicken.
  • Spread or slice thin on sandwiches to provide a creamy texture so you won’t miss the mayonnaise.
  • Great to make a dressing creamy.

Not Your Ordinary Guacamole


  • 2 avocados, halved and flesh scooped out
  • 2 tablespoons finely diced red onion
  • 1 tablespoon finely minced fresh cilantro
  • 1 tablespoon finely minced fresh mint
  • 1 tablespoon freshly squeezed lime juice
  • ¼ teaspoon sea salt
  • Pinch cayenne pepper or dash of hot sauce
  • 3 tablespoons pomegranate seeds


Put avocado in bowl and mash with fork or potato masher until mostly smooth.

Add the onion, cilantro, mint, juice, salt and cayenne. Stir to combine.  Stir in the pomegranate seeds.

Serve on bok choy shovels, celery scoops, or romaine dippers.

Jo Cessna
Healthy Culinary Instructor

Source: “The Longevity Kitchen” by Rebecca Katz

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