Tag: avocado

Get to Know Potassium

by in Food and Nutrition Experts, June 18, 2016

Sure, you’ve heard of potassium, but how well do you really know this mineral? Potassium plays a very important role in maintaining good health, but it turns out that it’s a nutrient that many Americans regularly fall short on. In fact, according to a study published in 2012, less than 2 percent of adults get the amount of potassium recommended by the Institute of Medicine’s Food and Nutrition Board. Those recommendations call for adults to consume 4,700 milligrams of potassium daily.

“The best food sources of potassium are fruits and vegetables, and most Americans simply do not eat enough of them to get the potassium they need,” says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. Potassium is an important electrolyte, and it works in partnership with sodium (also an electrolyte) to help regulate fluid balance, muscle contractions and nerve signals. “Most people get too much sodium and not enough potassium, which can throw off this balance,” says Rumsey. Read more

5-Ingredient Shrimp & Avocado Stir-Fry with Lemon

by in 5-Ingredient Recipes, May 25, 2016

We’re entering that exciting time of year when spring produce is in full gear and summer produce begins to surface. At this moment, avocado groves are brimming with luscious, creamy avocados, which can be used in all sorts of ways. Besides mashing avocados on toast and into guacamole, you can mix them into stir-fries, where they pair perfectly with a light, low-fat protein like shrimp. Avocados count toward your fruit intake, so you can feel good about that, too.

I’m a hungry gal, so I like to serve this dish over brown rice prepared with vegetable broth instead of water, for extra flavor. But feel free to break out your spiralizer to make zoodles (zucchini noodles) or serve the stir-fry in lettuce wraps for the ultimate low-carb meal that will fill you up while boosting your vegetable intake.

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Creamy Avocado Noodles and Tuna Casserole

by in Healthy Recipes, April 3, 2016

Here’s a modern update on a retro favorite, tuna noodle casserole: Creamy avocado sauce surrounds penne pasta, tuna and red pepper. Everyone will love it — especially when it shows up on their doorstep. Read more

Should You Be Eating Avocado Seeds?

by in Healthy Tips, March 24, 2016

Social media is buzzing with tips and videos about how to break down and munch on the part of the avocado that typically gets tossed in the trash. Are avocado seeds the next superfood? Not so fast!

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Avocado, 3 Ways

by in Healthy Recipes, August 27, 2015

The avocado may seem destined for guacamole stardom (it plays the role perfectly), but there’s much more this healthy fruit can bring to your recipes. It not only gives any dish a creamy texture, but also adds a great airiness.

Give classic hummus a velvety twist, swap not-so-healthy Nutella for an addictively rich chocolate-hazelnut spread (ideal as a topping on rice cakes or for dipping into with your favorite fruit) or toss cubes of avocado with shrimp for a new take on classic shrimp cocktail. Read more

Vegetarian Arugula Chickpea Power Salad

by in Healthy Recipes, June 15, 2015

It’s prime time for farmers markets, and the bounty of fresh produce means summer cooking is in full swing. Enjoying foods at their seasonal peak is not only delicious, but it’s more nutritious, affordable and better for the environment. Read more

Healthy Tropical Guacamole for Cinco de Mayo

by in Healthy Recipes, May 5, 2015

Hooray for Cinco de Mayo, a day dedicated to indulging in food, drink, and having fun with friends and family. You’re probably planning a party with multiple rounds of margaritas, endless bowls of tortilla chips, enchiladas and all things celebrating the delicious foods of Mexico. Read more

Thinking Outside the Guac: New Uses for Avocados

by in Healthy Tips, March 20, 2015

Don’t get us wrong — we love guacamole as much as the next person. But if that’s all you do with avocados, you’re missing out on a host of other healthy possibilities. This versatile fruit (yes, it is technically a fruit, not a vegetable) can be whipped into soups, pureed in a smoothie, blended into salad dressing, spread on a sandwich — or even slathered onto your skin for beautifying benefits. Avocados get a bad rap for being high in fat. While it’s true that 80 percent of their calories come from fat, over 75 percent of the fat is from the healthy unsaturated kind. Plus, that fat helps the body absorb more fat-soluble vitamins, like A, D, E and K. Read more

Smoothie of the Month: Kale, Avocado and Flax

by in Amy's Whole Food Cooking, January 6, 2015


If you’ve been following my smoothie posts over the last year, you may have realized that I’m not a fan of the typical green smoothie. Don’t get me wrong — I adore dark leafy greens but prefer them enjoyed in savory ways, not blended with sweet fruits and ice.

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How to Cook with Healthy Fat

by in Healthy Recipes, January 4, 2015


For years we were under the impression that fat was bad. But things aren’t always so black-and-white. There are different types of fat, some better for us than others. Here’s the lowdown on the better-for-you fats — olive oil, safflower oil, almond butter and more — and ways to incorporate them into your favorite dishes.

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