Avocado: Fat-Fighting Food Swap #2

Avocado for Mayonnaise or Butter

By Adam

Here’s a quick challenge. Make a list of all the things you’ve eaten with mayonnaise or butter in the last 48 hours. The number of items on your list may be surprising. Sure, the mayo will add some flavor and moisture to that dry sandwich, and the butter will make just about anything including sawdust taste better; however, both do so at the expense of high doses of artery-clogging, belly-busting saturated fat. A better option that adds even more flavor and texture is a creamy, ripe avocado. What’s that? You’ve heard that avocados contain fat also? Well, they do, but it’s the flab-fighting mono-unsaturated type that can also help lower your LDL cholesterol (the bad cholesterol), increase levels of HDL cholesterol (the good cholesterol), and aid in the body’s absorption of vital nutrients.

Plus, avocados are nutrient-dense foods—they contain an abundance of nutrients in comparison to the number of calories that can be found in each serving. With plenty of Vitamins C, E, K, and B6; folate: potassium; riboflavin; and fiber, avocados will nourish your body naturally, while leaving you feeling full and satisfied until your next meal. Mayo and butter? Not so much.

So, an avocado can make a great, all-natural spread, but what about using it as a replacement for butter in cooking? We say, be adventurous and go for it! Cut the butter in half in any recipe and replace it with pureed avocado. You’ll be eliminating harmful fats and ‘empty’ calories, and replacing them with a delicious and nutritious fat-fighting alternative. As a word of caution, your final product may take on a slightly green tint. But who really cares? We know that anyone who eats it will be green with envy! And, if you’re not ready to take it to that level, just start by using it as a spread. Once you do, you’ll find that jar of mayo languishing in your fridge long after its expiration date.

Chicken Club with Creamy Avocado Spread*

RECIPE

Yield: 2 Sandwiches

Grilled or roasted chicken breast

1 ripe avocado (ripe avocados have a very dark—almost black—skin and give slightly when gently pressed)

Romain lettuce

Tomato slices

1-2 slices of Applegate Farms or similar all-natural Swiss (optional)

Your favorite whole grain sandwich bread

Halve the avocado, discard the pit and scoop out the inside of each half with a spoon. In a small bowl, mash the avocado with fork until creamy, or puree in a blender with a little lemon juice to keep it from browning. Generously spread the avocado on both sides of your sandwich bread and fill with remaining ingredients. For some added flavor and texture, warm the sandwich on both sides in a lightly oiled sauté pan (use Extra Virgin Olive Oil) or place in a Panini press for four minutes.

*For a delicious vegetarian alternative, just eliminate the chicken and try adding slices of cucumber and roasted red pepper.

Enjoy!

Chicken Club with Creamy Avocado Spread

The Vegetarian Version