Avocados often get a bad rap, but for the wrong reason - for being fat. It's about time we all got over this myth. We need healthy fats in our diet for a properly functioning brain and nervous system, a strong heart, glowing skin and, dare I say it, a fit and thin physique. Sure, nix the saturated fats fraught in animal meat, dairy and eggs when looking to slim down or reach a greater sense of well-being, but avocados are plant-based and thus on an entirely different playing field. Half an avocado has 15 grams of heart-healthy unsaturated fat and only 2 grams of saturated fat. This is fat your body not only can recognize but also likes. Avocados are packed with fiber, potassium, vitamins C, K, and B6 and folate. They aid in digestion and help in the absorption of lycopene and beta-carotene. Aside from its nutritional benefits, avocados are versatile in the kitchen. Their creaminess serves as the perfect base for made-vegan desserts, sauces and smoothies. A few slices of avocado can also substitute the mayonnaise in a sandwich or the yogurt, cream cheese or sour cream component in a dip. The possibilities are truly endless. One of my favorite ways to take advantage of avocados' smooth ways, is to use them as the foundation for an Alfredo sauce. The garlic, lemon and basil cut the avocado taste and leave behind a fragrant and rich sauce that is as satisfying and comforting as its dairy, butter and egg-laden counterpart, which, by the way, will not be missed.
- 1 avocado
- Handful of basil
- 2-3 cloves of garlic
- Juice of 1/2 a lemon
- 1 tsp sea salt
- 1/2 tsp freshly ground black pepper
- 2 servings of cooked pasta
- Garnish of lemon zest and black olives
In a food processor, blend the avocado, basil, garlic, lemon juice and salt and pepper until smooth.
Mix the Alfredo into two servings of spaghetti cooked according to package instructions. Garnish with lemon zest, freshly ground black pepper and olives.
The freshly cooked pasta warms up the Alfredo sauce on contact, so don't worry about this dish being cold.
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