The Mighty Avocado

Coach Jo
Jun 20, 2019
2 min read

Updated: Nov 23, 2022

One of my absolute favorite food heroes is the avocado. When ripe, they have a rich and creamy texture with a slight nutty flavor. They are oh so delicious!

I first fell in love with avocados as a child when I tasted guacamole. But have since grown a strong appreciation for the fruit all on its own. Now it’s a regular staple in my shopping cart at the grocery store.

The Heroic Qualities…

Serving Size = Approximately 1/3 of an Avocado

So small… I know 😢. But boy can they deliver in that tiny amount!

According to the USDA National Nutrient Database, one serving (50 grams) breaks down as follows:

Calories: 80 kcal

Protein: 1g

Fat: 7.37g

Carbs: 4.29g

Fiber: 3.4g

Superpowers:

Avocados are a good source of fiber and healthy fat. They are also a good source of potassium. One whole avocado contains 975mg of potassium. Compare that to a medium sized banana which has 422mg potassium.

What a difference!

Avocados contain vitamins E, K, C and B6. This means they:

Act as an antioxidant, helping to protect cells (Vitamin E)
Activate proteins which help clot the blood (Vitamin K)
Help with skin and bone growth, support the immune system, and boost iron absorption (Vitamin C)
Help make hemoglobin for red blood cells, which is needed to carry oxygen from the lungs to the body and carbon dioxide from the body to the lungs for exhalation (Vitamin B6).

One little know quality is that avocados are a great source of oleic acid, an Omega-9 fatty acid, which is good for your heart, skin, and waistline!

Wow… who knew that one little avocado can do so much!

Where This Hero Shines:

Here are some quick and easy ways to incorporate more avocado in your life.

Breakfast: Mash it up and spread it on toast, sprinkle on a bit of shelled sunflower seeds, and season with a pinch of salt & pepper. Or chop it up and fold it into scrambled eggs.
Salad: Turn it into a dressing. A classic combo includes avocado, garlic, olive oil, cilantro, lime juice and salt & pepper. Mix it up in a mini blender or food processor and pour it over your salad.
Smoothies: Avocados go well in smoothies, adding a rich silkiness. They can be used instead of milk to help thicken a blend.
Just by itself: I’ve often enjoyed avocado by itself as a snack – add a bit of salt & pepper, a squeeze of lemon juice, and then grab a fork.
Sandwich: Instead of mayo, try mixing some mashed avocado with tuna fish.

An often-overlooked application is ice cream. If you have not tried this, I highly recommend it!

I’m all about ease of use, so finding this gem of a recipe made me quite happy. It’s simple, yet tasty. Just four ingredients, a blender, a freezer and you’re all set!