I have been trying to include more avocados in my diet. Avocados are actually a fruit. They have a lot of fat. In fact, 75% of their calories are from fat most of which is monounsaturated fat. The fat in avocado is made up of several nutrients, phytosterols, carotenoids, non-carotenoid anti-oxidants and omega 3 fatty acids. Studies have shown these nutrients help keep inflammation under control. The carotenoids are most concentrated in the dark part of the fruit, closest to the skin. The best way to preserve them is to slice then peel the avocado by hand.
Oleic acid, found in avocados have shown in studies to lower LDL cholesterol and raise HDL cholesterol. Avocados are also high in potassium (great for workout recovery) and Vitamin E. All and all avocado is a fantastic fruit and you can use any leftovers for your skin. http://www.natural-skin-care-info.com/avocado.html
In Texas we found mostly Haas California Avocados at the stores. Haas avocados are the only variety of avocado that is produced year round. The Haas Avocado was patented in 1935. It was the first tree to be patented. The avocados in California prior to Haas were Fuerte. Haas originated from grafting . Today all Haas avocado trees are descendants from the original tree planted in 1926. Haas avocados are small and get very soft and creamy when ripe.
The Florida avocados are bigger with a smooth skin and a more fruity flavor. They are also less creamy than Haas because they are quite a bit lower in fat and calories. In contrast to the California avocados, Florida avocados only produce from June through February. They are more perishable than the Haas when ripe.
I like to use the Haas for guacamole due to their creamy softness. The Florida avocadoes are great for filling due to their size and sturdier texture. I also like them for slicing.
This week I tried a recipe I found on another blog. It was for Poached Egg on Toast with Chipotle Mayonnaise, Bacon and Avocado. Of course I don’t do bacon so I left that part out. The blog is Closet Cooking written by a guy from Canada.
I tried the recipes, sans bacon and I really enjoyed it. I used California avocado since the Florida avocados have been hard to come by. I liked it so much that I made it again this weekend for my sister and me. We both enjoyed it.
The only unusual ingredient is the chipotle peppers in adobo. Chipotle peppers are smoked jalapenos. The peppers in adobo are in a tomato sauce. In Texas you can find them in the Mexican section at the grocery store. Here in Florida, I think I found them at Whole Foods Market.
This is an easy breakfast to make but if you are stressed about poaching eggs, a fried egg would substitute just fine. Mark used to like a store bought salad dressing I found by Marie’s. I saw it at the store the other day so they still make it. It is Chipotle Ranch. If you are not real motivated to make the sauce or can’t find the chipotle’s in adobo, this dressing is very similar. I might add the lime to it though. The lime is what gives it that extra kick.
I made the sauce using light mayonnaise. That will cut the fat a bit and you can make it up by enjoying the fat in the avocado!
Here is the link to the recipe:http://www.closetcooking.com/2011/07/poached-egg-on-toast-with-chipotle.html
There are other great recipes on the Closet Cooking blog and the pictures are fantastic!
I hope you enjoy this recipe as much as I did.
Have a great week….and…don’t forget to exercise!
