It seems like everyone we know loves California avocados. A culinary superfood, avocados provide up to 20 nutrients including vitamins K, C and E, as well as folate, magnesium, zinc, and potassium. In fact, they actually have more potassium than bananas.

Unlike most fruits, avocado is low in carbohydrates and high in a healthy fat called oleic acid. Like olive oil, oleic acid has been linked to health benefits such as reducing inflammation, protecting cells against cancer, and reducing cholesterol. This amazing fruit also improves digestive health and helps your body absorb other nutrients.

There are limitless ways to add avocado to snacks or meals: Use avocado as a healthy spread on toast; blend it into scrambled eggs; add it to dips, salsa, or soup; slice for a salad topping.

Avocado is optimally ripe when the fruit is mildly soft to touch. Its flesh should be creamy and green-gold in color. If you don’t use the whole fruit at one time, keep leftover avocado fresh by leaving the pit in the unused portion and allow it to sit, uncovered, on a counter for a few hours before placing it in the fridge (still uncovered) for up to two days. When you want to use the other half, simply peel off the brown crust to reveal a soft and deliciously ripe avocado beneath.

Vegan Avocado Chocolate Mousse

Here’s a way to satisfy your sweet tooth without too much sugar. This rich, creamy avocado mousse is about as close as you’ll get to a truly healthy chocolate treat. Serves 1.

Ingredients:

1 ripe avocado, skin and pit removed, mash slightly with a fork

3 1/2 Tbs unsweetened dark chocolate cocoa powder

3 1/2 Tbs RAW honey

unsweetened almond, coconut or hemp milk

Preparation:

Place avocado and cocoa powder in food processor. Add honey.

Process avocado, cocoa powder and honey for approximately 1 min, pausing to scrape the sides, or until a thick, smooth mousse forms.

Add milk as needed to bring to desired consistency.

Spoon mousse into a small bowl; top with almonds or fresh fruit.

 

Resources

Dreher, Mark L., and Adrienne J. Davenport. “Hass Avocado Composition and Potential Health Effects.” Critical Reviews in Food Science and Nutrition 53.7 (2013): 738-750. PMC. Web. 28 Mar. 2016.

WorldsHealthiestFoods.com. “What’s New and Beneficial About Avocados?” http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5   Accessed on March 29, 2016

AuthorityNutrition.com  “Avocado 101”  https://authoritynutrition.com/foods/avocado/

Accessed on March 29, 2016

–also see “12 Proven Benefits of Avocado”  https://authoritynutrition.com/12-proven-benefits-of-avocado/

Ding H, Chin YW, Kinghorn AD, et al. “Chemopreventive characteristics of avocado fruit. Semin Cancer Biol.” (2007 May 17). Accessed on March 29, 2016. https://www.ncbi.nlm.nih.gov/pubmed/17582784

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