Avocado

A great addition to many dishes, avocados contain carotenoid antioxidants (lycopene and beta-carotene) and healthy fat (Omega 3) that help ward off inflammation, a root issue of almost all disease and health problems. The Vitamins E and K in avocados also help keep your heart healthy. And these delicious vegetables also help with blood sugar regulation and cardiovascular support.

Awesome Avocados

How to Choose and Keep
It is important that you consume a avocado when it is ripe to get all the nutrient benefits. Ones that are ready to eat will be slightly soft, and should not have any sunken spots or cracks. You can buy firm ones and ripen in a paper bag at room temperature for a couple of days. If you only use one side of a avocado it is best to store the side with the pit still in it in the fridge. You can sprinkle with lemon juice and then wrap it in plastic. It will keep in the fridge for a day. Ripe avocados that are not cut into you can keep in the fridge for about 1 week.

Preparation
The best way to prepare a avocado is to cut it length wise and twist both sides to separate them. Then slice and spoon out. The side with the pit you can pierce with a knife and remove.

Nutrients
Fiber, Vitamin K, Folate, Vitamin C, Vitamin B5, Potassium, and Vitamin B6.

Action Steps
1. Go buy 2 nice soft ripe avocados. Use one in a salad or on a sandwich or burger.
2. Use the other one and try this delicious recipe:
Baked Avocado Salsa
Ingredients:

-1 ripe Avocado
-¼ cup bread crumbs
-1 garlic clove, minced
-1 Tbsp. grated Parmesan cheese
-1 Tbsp. basil, chopped
-1 Tbsp. lemon juice
-Salt and freshly ground pepper to taste
-¼ cups your favorite salsa


Directions:
-Preheat oven to 450°F.
-In a small bowl, combine the bread crumbs, garlic, cheese, basil, lemon juice, salt and pepper; set aside.
-Cut the avocado and remove the pit. Divide the salsa between the two avocado halves.  Top with bread crumb mixture.
-Place on a small baking sheet.
-Bake for 5-10 minutes. Serve immediately. 
 Servings 2.

(Resources: whfoods.com, http://www.melecotte.com)