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                      Shake It Up with Awesome Avocado Recipes

                      Published by Grace O

                      It’s summer and avocados are at their best. Who doesn’t love this buttery-rich fruit that’s full of nutrients and good fats? I’m just happy to take a ripe avocado and spread it on whole grain toast, but the chef in me can’t resist coming up with new ideas for avocados, too.

                      Here are some facts about avocados that make them one of the healthiest foods you can eat:

                      • They’re high in monounsaturated fat, specifically oleic acid, an omega-9 fat that can help lower cholesterol.
                      • The monounsaturated fat in avocados is also associated with reduced risk of cancer and diabetes.
                      • Avocados are high in lutein, which is a natural antioxidant related to carotenoid that’s great for your eyes and skin.
                      • Avocados are a good source of fiber, delivering between 11 and 17 grams per fruit.
                      • Avocados contain more potassium than bananas. Potassium is important for regulating blood pressure, which can help prevent strokes and heart attacks.
                      • You also get good doses of folate, vitamin A and beta-carotene from avocados.
                      • Eating avocados is very satisfying, which makes them helpful for watching your weight.

                      Here are some of my newest recipes that feature avocados.  The Guacamole and Cashew Dips are from my book, The AGE BEAUTIFULLY Cookbook, which won Gourmand’s ‘Best in the World’ Award for Innovation. With these delicious recipes, you won’t just benefit from this nutrient-dense food, but the other ingredients will help keep you feeling young and vibrant.

                      AVOCADO SHAKE

                      TS-538780353 Avocado Shake

                      Cool and satisfying, this could be a nutritious breakfast or lunch.

                      3 Tbs. cane sugar in raw liquid form
                      1 cup crushed ice
                      ½ cup water
                      ½ cup coconut milk. Light
                      1 cup avocados, meat only

                      Mix all ingredients in blender until thoroughly blended.

                      Yield: 1 shake


                      CASHEW AND AVOCADO DIP

                      This creamy dip is delicious on crackers or raw vegetables. If you thin it out with more water, you can use it as a dressing for salads or steamed vegetables.

                      Cashews and avocados both contain anti-inflammatory monounsaturated fats, which help nourish and hydrate the skin and protect the heart and brain. Ginger is also a potent anti-inflammatory.

                      Ingredients

                      1 cup cashews (raw or roasted)
                      1⁄3 cup water
                      1⁄4 cup avocado
                      3 Tbs. cilantro leaves
                      2 Tbs. fresh lime juice
                      1 tsp. salt or salt substitute
                      1⁄2 tsp. minced or grated ginger
                      1⁄4 tsp. cayenne pepper

                      Place all the ingredients in a food processor bowl
                      and puree for 1–2 minutes or until smooth.

                      Yield: 2 cups


                      Guacamole dip horizontal

                      GUACAMOLE WITH POMEGRANATE SEEDS

                      The idea for this combination comes from a very talented Mexican chef who owns an upscale restaurant in Santa Barbara. The pomegranate seeds add a spectacular, tart crunch to this otherwise mild dip. I serve this dip with blue corn chips, which add a splash of color and are higher in antioxidants than yellow chips.

                      The anthocyanins in pomegranates have anti-inflammatory effects and have been linked to helping reduce the risk of cardiovascular disease, cognitive decline and cancer.

                      Ingredients

                      3 cups diced avocado (2 large avocados)
                      3 Tbs. fresh lemon or lime juice
                      Salt or salt substitute to taste
                      Freshly ground black pepper to taste
                      1 cup pomegranate seeds (1 ripe pomegranate)
                      1⁄2 cup chopped cilantro leaves
                      1⁄4 cup minced red onion
                      1 Tbs. minced jalapeῇo, seeded if desired

                      1. Mash the avocado, lemon or lime juice, salt,
                      and pepper.
                      2. Fold in the remaining ingredients. Serve with
                      tortilla chips.

                      Yield: 4 cups


                      Tzatziki with ingredientsAVOCADO-CUCUMBER DIP AND DRESSING

                      I use roasted garlic in this recipe because raw garlic is too harsh. If you don’t have roasted garlic on hand, you can use garlic powder or bottled chopped garlic.

                      Both avocados and nuts contain monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart attack and stroke. Cucumbers are a good source of vitamin K, which contributes to strong bones. They are also great natural hydrators, helping skin to stay fresh and youthful looking.

                      Ingredients

                      1⁄2 cup raw pine nuts
                      1⁄2 cup peeled, seeded, and chopped cucumber
                      1⁄4 cup chopped celery
                      1⁄2 cup avocado
                      1⁄4 cup chopped onion
                      1 Tbs. Italian parsley
                      1–2 Tbs. fresh lemon juice
                      1⁄2 tsp. roasted garlic
                      1⁄2 tsp. sea salt

                      1. Soak the pine nuts in enough warm water to cover for 1 hour. Drain and set aside.
                      2. In a blender or food processor, whirl the cucumber, and celery 1-2 minutes until liquefied.
                      3. Add the pine nuts and blend 1–2 minutes.
                      4. Add the remaining ingredients and blend 1–2 minutes or until the mixture is smooth and creamy.

                      Yield: 2 cups


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                      Grace O
                      Grace O
                      GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry.

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                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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