May 13 2013

AvocadoAvocados Royalty Free Stock Photos

Avocados are a great source of healthy unsaturated fat,  rich in flavor and, also provide vital nutrients and phytochemicals.  The total calories of an avocado (serving size 1/5 medium [30g/1oz]) is 50 per serving (35 calories from fat) or 250 calories for a whole avocado. In the recipe for Cabbage Slaw  below they replace mayonnaise.

Avocado Slaw

Cabbage Avocado Slaw*

ENSALADA CHILENA DE REPOLLO Y PALTA

If you like coleslaw and avocado I am sure you will like this clever combination of the two. Be sure to slice the cabbage as thin as you can, this will make for a more tender salad.

Yield: 6 portions

Ingredients

Cabbage, medium, rinsed, ½ hd.  2-3 cups thinly sliced

Avocado 2 ea.  ripe

Lemon, juice about  ¼ cup or to taste

Canola oil 3 Tbsp.

Method

1. Place the cabbage in a salad bowl, add the avocado, lemon juice, oil, and salt to taste. Mix until the avocado is smooth and well blended with the cabbage. Let the salad marinate for 10 minutes covered in the refrigerator.

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*Source: Iliana de la Vega, as presented at the 2013 Healthy Kitchens, Healthy Lives conference.

Nutrition Information (per portion/serving, based on ½ teaspoon added salt)

Calories: 157 ⁄ Protein: 2 g ⁄ Carbohydrate: 9 g ⁄ Fiber: 5 g

Saturated fat: 1.5 g ⁄ Polyunsaturated fat: 5.5 g ⁄ Monounsaturated fat: 6 g

AVOCADO SALSA Avocado Salsa

Yield: 2 cups

Ingredients

Hass avocado, large, ripe, peeled, seeded, 1 ea. and cut in ½” dice

Tomato, red or yellow, seeded and cut 1/3 cup in ¼” dice

Red onion, sweet, finely chopped 2 Tbsp.

Serrano chile, seeded and minced ½ tsp. or to taste

Garlic, minced ½ tsp. or to taste

Fresh lime or lemon juice 1 Tbsp.

Fresh cilantro leaves, chopped 2 Tbsp.

Sugar large pinch Salt and pepper to taste

Calories 353 for the entire portion

Method

 

1. Carefully combine all ingredients and refrigerate at least one hour before serving to allow the flavors to marry.

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Source: John Ash, as presented at Healthy Kitchens, Healthy Lives Conference.

One response so far

One Response to “”

  1. Harryon 13 Jan 2017 at 2:24 am

    Looks delish! I have always loved avocados for the creamy texture it provides and just how healthy they are :)

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