RECIPE: The Benefits of Adding Avocado

Although considered high in fat, Avocado offers a number of health benefits that warrant adding it to your diet. Aside from its wide range of anti-inflammatory benefits, in several research studies, it has been shown to prevent the occurrence of cancers in the mouth, skin and prostate gland.

Additionally, it has been show to help significantly with the absorption of carotenoids, such as beta-carotene. For example, if you have a salad with romaine lettuce, spinach carrots, research shows that by adding one cup of avocado, absorption of carotenoids will be increased by 200 percent to 400 percent, according to The World’s Healthiest Foods Web site. The same is true in the case of salsa, which is why we are offering you are recipe for Avocado Salsa!

It’s also important to note that the method you use to peel an avocado can make a difference to your health. Research shows the greatest concentration of carotenoids in avocado occurs in the dark green flesh just beneath the skin, so you want to make sure you don’t slice to far into it. The California Avocado commission recommends the “nick and peel” method where you peel the avocado with your hands like a banana, according to The World’s Healthiest Foods.

Enjoy the below recipe for Avocado Salsa – use it as a dip for tortilla chips or toast
wedges, or even top a piece of grilled fish with it!

Avocado Salsa

2 avocados
1 scallion, thinly sliced
3 tablespoons chopped green jalapenos from a jar or can
Salt to taste
1 tablespoon lime juice
1/4 cup roughly chopped fresh cilantro

Halve the avocados, remove the pits, and then, using the tip of a sharp knife, cut lines down the flesh of each half, about a 1/4-inch apart and then the same across. Turn the avocado halves inside out, or otherwise release the green cubes into a bowl, then tumble in the scallion, chopped jalapenos, salt to taste, lime juice and 3/4 of the cilantro. Toss gently to mix.

Taste to see if any more salt is needed before scattering with the remaining cilantro and taking to the table.