I never had a chilled avocado until I was down in Texas last month and living out of a hotel room. Normally, I keep them on the counter in a fruit bowl at room temperature, but not knowing how long they would last out in the Texas heat, I put them in the mini refrigerator that was in the room. The next morning, I cut one in half, and ate each half with a spoon. The flesh was so refreshingly cool and creamy, it reminded me alot of ice cream. All I could think of was how good it would probably be in a smoothy.
I’ve made smoothies with frozen bananas before. I love how the fruit makes the smoothie nice and think and creamy, but sometimes they can be too sweet for me. Bananas are a very sweet fruit after all. By making a smoothie with a chilled avocado, I can control the sweetness of the smoothie much better and still get all of the thick and creamy goodness that I love, as well as lots of anti-inflammatory healthy fats.
Information from whfoods.org is as follows
“Avocado has sometimes received a “bad rap” as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. The unusual nature of avocado fat is threefold. First are the phytosterols that account for a major portion of avocado fats. These phytosterols include beta-sitosterol, campesterol, and stigmasterol and they are key supporters of our inflammatory system that help keep inflammation under control. The anti-inflammatory benefits of these avocado fats are particularly well-documented with problems involving arthritis.
Second are avocado’s polyhydroxylated fatty alcohols (PFAs). PFAs are widely present in ocean plants but fairly unique among land plantsâ€”making the avocado tree (and its fruit) unusual in this regard. Like the avocado’s phytosterols, its PFAs also provide us with anti-inflammatory benefits.
Third is the unusually high amount of a fatty acid called oleic acid in avocado. Over half of the total fat in avocado is provided in the form of oleic acidâ€”a situation very similar to the fat composition of olives and olive oil. Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease. So don’t be fooled by avocado’s bad rap as a high-fat food. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.”
Avocado Smoothie Ingredients
1 chilled avocado (skin and pit removed)
1/2 cup yogurt
1 cup of water (or more or less depending on how thick you like it)
honey (adjust amount to your sweetness preference, sometimes I don’t use any)
vanilla extract (1/4 tsp or so)
pinch of salt
cinnamon or cardamon (optional)
Combine ingredients in a blender. Blend to combine.
I like to make my smoothies super cold so first I crush about 5 or 6 ice cubes in my blender and then add the ingredients to the crushed ice. It’s a super frosty treat.