SUPERFOOD of the Week - Avocado

Food Facts - Avocado
I lived through the 80’s and 90’s and remember those decades when the now relished avocado would have been the furthest thing from a superfood given its high fat content.  Amazing what we have learned about the role of fat in our diet, isn’t it?  

There are several things that make this green pitted fruit (yes, technically it is a fruit since it has a pit like a peach or nectarine) a superfood.  First of all, it contains a high amount of fat and most of it is monounsaturated which is good for our heart, brains and other bodily organs.  It is also a very good source of potassium which helps lower blood pressure amongst other things, and a good source of magnesium which most Americans do not get enough.  Did I mention it also has a hefty amount of fiber, about 13 grams per avocado?  That is about 50% of your daily fiber needs!

Half of a medium avocado is around 150 calories which is easily incorporable in one’s diet.  Many people could even handle an avocado a day at 300 calories.  Even though this mighty superfood is higher in fat, there are some studies showing it can help us lose weight, likely due to its satiating effect on the appetite.

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Your Recipe:  Black Bean and Corn Salad with Avocado and Cilantro

 Try this delicious black bean and corn salad with avocado and cilantro recipe for a great side dish.  I have made this several times and it is GREAT!
Ingredients

• 1/3 cup fresh lime juice
• 1/2 cup olive oil
• 1 clove garlic, minced
• 1 teaspoon salt
• 1/8 teaspoon ground cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained

• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled, pitted and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)
• Add all ingredients to list

Directions

1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.​

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