Avocado Dip Recipe

This avocado dip recipe is fast, easy, and healthy. 

While you might think of the avocado as a veggie, it is technically a fruit.  It's the highest fat fruit in the world.  But they are also high in fiber and vitamin K.  And they give you a great dose of potassium for blood pressure regulation. 

So don’t be put off by the 30 grams of fat in a medium sized avocado.  It’s a great source of monounsaturated fats that have been found to help lower cholesterol levels.

Avocado oil contains 71% monounsaturated fat, 13% polyunsaturated fat, and 16% saturated fat. As the avocado ripens, saturated fat decreases and monounsaturated fat increases.

In fact, studies show that avocados are heart healthy.  Data from the National Health and Nutrition Examination Survey (NHANES) 2001-2006 suggests that people who eat avocados have higher good HDL-cholesterol.  They also have a lower risk of metabolic syndrome. And they have lower weight, body mass index, and waist circumference.

Avocados are a great tool for weight control.  The high fat content keeps you feeling satisfied and tamps down hunger.

Other health benefits include anti-aging effects thanks to high antioxidant content. Avocados also promote skin healing and help prevent sun damage.  Some studies even suggest that avocados may reduce the risk of stomach and prostate cancer.

Try this easy avocado recipe right now.  When you buy avocados, look for one that is slightly soft.  It shouldn’t have any dark sunken spots or cracks.

If your avocado isn’t ripe yet don’t put it in the refrigerator.  Leave it in a brown paper bag for a few days to ripen.  You can speed up the process by adding a banana or apple to the bag.   Once it’s ripe, it will keep in the refrigerator for up to a week.

And check out this great tool for slicing avocados here.

Avocado Dip Recipe

  • 1 large peeled and stoned avocado
  • 2/3 cup full fat plain yogurt
  • 1 tomato, diced
  • 1/8 teaspon cayenne pepper
  • Sea salt

Mash avocado roughly with a fork.  Add yogurt, tomato and cayenne.

Blend until smooth in a food processor, blender, or with a fork. Add sea salt and fresh black pepper.

Serve right away with mixed raw vegetables.

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References:

Fulgoni V. L., Dreher M. L., Davenport A. J. Avocado consumption associated with better nutrient intake and better health indices in US adults: NHANES 2011-2006. Experimental Biology. 2010b. Abstract #8514. Anaheim, CA.

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