Docstoc

Avocado

Document Sample
Avocado Powered By Docstoc
					SUPERFOODS
Native to Mexico, Central and South America
 Earliest find: Peruvian mummy dating to 8th century
  B.C. w/ avocado seeds
 Martin Fernandez de Enciso described avocados in
  his book; the first published record made, in 1518.
 Hans Sloane first called the fruit by English name
  Avocado in 1696, indexing Jamaican plants.
 Judge Henry Perrine planted the first avocado tree in
  Florida in 1833.
 Judge R.B. Ord introduced avocados to the U.S. with
  trees from Mexico in 1871.
 “Fuerte” variety commercially produced in 1930s, in
  USA, replaced by “Hass” in 1970s.
• High Fiber

• Mono-unsaturated fat (Oleic Acid)

• Tocopherols (Vitamin E)

• Beta-Sitosterol

• Potassium

• Magnesium

• Folate

• Carotenoids:
    Alpha-Carotene
    Beta-Carotene
    Lutein
    Zeaxanthin
   Beta-sitosterol competes against LDL cholesterol
    for absorption in the body, casting out more LDL
    and improving circulation
   Oleic Acid (taken daily) makes significant
    decreases in total and LDL cholesterols, and gave
    an 11% increase in HDL cholesterol in one 7-day
    study with high-cholesterol individuals
   Carotenoids and tocopherols inhibit the growth of
    prostate cancer cells, but not alone. FAT SOLUBLE
    nutrients need FAT
   The amounts of Oleic Acid in avocado substitute
    missing healthy fats in other super vegetables,
    increasing absorption of their nutrients as well
 SALAD WITH SPINACH, LETTUCE, AND
 CARROT

      Absorption Increase w/ ½ an
      avocado
      Alpha-carotene    8.3x
      Beta-carotene     13.6x
      Lutein            4.3x
SALSA (UNKNOWN INGREDIENTS, TOMATOES?)


      Absorption increase w/ 1 med.
      avocado
      Beta-carotene     2.6x
      Lycopene          4.4x
   One fifth of an avocado (med. Size)
   =One oz.
     Spread and Dip Nutritional Comparison
                                     Sour                 Mayonnais
                Fresh      Butter,              Cheddar
                                     Cream,               e,
                Avocado salted                  Cheese
                                     Cultured             with salt
                2 Tbsp. or
     Portion
                2-3 Thin   2 Tbsp.   2 Tbsp.    1 Slice   2 Tbsp.
     (1 ounce)
                Slices
     Calories   50         204       60         114       109
     Total Fat
                4.5        23        6          9.4       9.4
     (g)
     Sat Fat (g) 0.5      14.6      3.7         6         1.4
     Cholesterol
                 0        61        13          30        7
     (mg)
     Sodium
                 0        164       15          176       199
     (mg)
Ripe – Neck and bottom give to slight pressure (don’t put too much)
       Flesh should be dark and have NO sunken. soft spots or cracks
        Preserving – When ripe, refrigerated avocados can keep for a week
                     If storing a cut avocado in the fridge, drip lime or lemon juice
                      onto exposed surface, and seal into a bag or Tupperware
To ripen – Keep on the counter a few days until it gives a bit (with bananas optional)
OR put in a brown paper bag and in the oven with the oven light on




   Forehead 0_0
   Cheek -_-
   Nose =]
   principle
   Asparagus                       Extra Virgin
                   Artichokes       Olive Oil
                 Bubble tea (All natural highly recommended, like WOW)




Guacamole



            Raw spread
    Helps reduce fluid accumulation around cardiac
    tissues, congestion, diarrhea, vomiting, and
    respiratory distress.
   Aztecs‟ Nahuatl language called them „ahuacatl’,
    meaning “men‟s testicles”. Because they thought
    they looked alike, and in belief of their
    aphrodisiacal qualities.
   1 acre orchard removes 2.6 tons CO2 per year.
   Rank among lowest of all fruits and vegetables for
    pesticide use.
   California produces about 90% of US avocado
    crop.
   “Hass” variety takes up about 95% of total crop
    volume.
   http://www.whfoods.com/genpage.php?tname=f
    oodspice&dbid=5 – World‟s Healthiest Foods
   http://whatscookingamerica.net/avacado.htm
    - What‟s Cooking America
   http://www.avocado.org/ - California Avocados
   http://www.superfoodsrx.com/superfoods/avoca
    do/how-to-buy-and-eat-an-avocado.html -
    Superfooods original source
   http://www.botanicalfeast.com/avocado/ - RIPE
    Principle

				
DOCUMENT INFO
Shared By:
Categories:
Tags:
Stats:
views:31
posted:9/26/2011
language:English
pages:12