Creamy Avocado Recipes
Our Family's
Favorite Avocado Recipe
1 ripe avocado, mashed
3 tbsp. salsa
1/2 tbsp. honey
1 tbsp. Spanish onion, finely chopped
1 tbsp. lemon juice
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. low-salt chicken base powder
Braggs Seasoning or sea salt to taste
1/2 tsp. Vegit seasoning (optional)
Blend all the ingredients in a bowl and serve with cut
up raw vegetables.
Avocado Salad Dressing
1/4 seedless cucumber, finely diced
1 ripe avocado, mashed
1 tomato, finely diced
1/4 tsp. onion powder
1/4 tsp. garlic powder
1 tbsp. Spanish onion, finely chopped
1/2 tsp. low-salt chicken base powder
1 tbsp. lemon juice
1 tsp. fruit sugar or honey
1/4 tsp. Vegit (optional)
1 tbsp. good health mayonnaise
Braggs Seasoning or sea salt to taste
Mash the avocado with onion powder, garlic powder, fruit
sugar, Bragg's, Vegit, and mayonnaise. Add a little
water to thin the avocado mixture. Stir in the diced
cucumber, tomato and onion. Pour the dressing over
romaine lettuce. Serve immediately.
Avocado Devilled Eggs
Fill egg white halves with guacamole
instead of the usual
mayonnaise and egg yolk for a delicious and healthy
snack Avocado
Sprout Toasted Sandwich
1/2 avocado, mashed
2 slices toasted whole-grain bread
handful of alfalfa sprouts
tomato slices
salt & pepper to taste
Spread toast with mashed avocado, top with tomatoes
and sprouts. Add salt and pepper! Serve right away.
Nutritional Profile of Avocados
NDB No: 09037 (Nutrient values and
weights are for edible portion)
Avocados, raw, all commercial varieties
| Nutrient
|
Units
|
1.00 X 1 avocado, NS
as to Florida or California
-------
201g
|
| Proximates
|
| Water
|
g
|
147.19
|
| Energy
|
kcal
|
322
|
| Energy
|
kj
|
1347
|
| Protein
|
g
|
4.02
|
| Total lipid (fat)
|
g
|
29.47
|
| Ash
|
g
|
3.18
|
| Carbohydrate, by difference
|
g
|
17.15
|
| Fiber, total dietary
|
g
|
13.5
|
| Sugars, total
|
g
|
1.33
|
| Sucrose
|
g
|
0.12
|
| Glucose (dextrose)
|
g
|
0.74
|
| Fructose
|
g
|
0.24
|
| Lactose
|
g
|
0.00
|
| Maltose
|
g
|
0.00
|
| Galactose
|
g
|
0.20
|
| Starch
|
g
|
0.22
|
| Minerals
|
| Calcium, Ca
|
mg
|
24
|
| Iron, Fe
|
mg
|
1.11
|
| Magnesium, Mg
|
mg
|
58
|
| Phosphorus, P
|
mg
|
105
|
| Potassium, K
|
mg
|
975
|
| Sodium, Na
|
mg
|
14
|
| Zinc, Zn
|
mg
|
1.29
|
| Copper, Cu
|
mg
|
0.382
|
| Manganese, Mn
|
mg
|
0.285
|
| Selenium, Se
|
mcg
|
0.8
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
20.1
|
| Thiamin
|
mg
|
0.135
|
| Riboflavin
|
mg
|
0.261
|
| Niacin
|
mg
|
3.493
|
| Pantothenic acid
|
mg
|
2.792
|
| Vitamin B-6
|
mg
|
0.517
|
| Folate, total
|
mcg
|
163
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
163
|
| Folate, DFE
|
mcg_DFE
|
163
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
293
|
| Vitamin A, RAE
|
mcg_RAE
|
14
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
4.16
|
| Vitamin E, added
|
mg
|
0.00
|
| Tocopherol, beta
|
mg
|
0.10
|
| Tocopherol, gamma
|
mg
|
0.66
|
| Tocopherol, delta
|
mg
|
0.04
|
| Vitamin K (phylloquinone)
|
mcg
|
42.2
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
4.273
|
| Fatty acids, total monounsaturated
|
g
|
19.696
|
| Fatty acids, total polyunsaturated
|
g
|
3.650
|
| Amino acids
|
| Tryptophan
|
g
|
0.050
|
| Threonine
|
g
|
0.147
|
| Isoleucine
|
g
|
0.169
|
| Leucine
|
g
|
0.287
|
| Lysine
|
g
|
0.265
|
| Methionine
|
g
|
0.076
|
| Cystine
|
g
|
0.054
|
| Phenylalanine
|
g
|
0.466
|
| Tyrosine
|
g
|
0.098
|
| Valine
|
g
|
0.215
|
| Arginine
|
g
|
0.177
|
| Histidine
|
g
|
0.098
|
| Alanine
|
g
|
0.219
|
| Aspartic acid
|
g
|
0.474
|
| Glutamic acid
|
g
|
0.577
|
| Glycine
|
g
|
0.209
|
| Proline
|
g
|
0.197
|
| Serine
|
g
|
0.229
|
USDA National Nutrient Database for Standard
Reference, Release 18 (2005)
|
Smile!