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Avocado Smoothie

Posted Apr 10 2012 10:51am

avocado-smoothie

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 plants—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 acid—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.

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