Healthy Diet for March 16 – “A” to Avocados

Though they aren’t sweet, avocados are actually fruit, and they have unheralded health benefits. Avocados provide heart-healthy folate; vitamins E, C, and B6 potassium; and soluble fiber. Their fat is mostly monounsaturated, the kind that’s heart-healthy. And avocados have phytonutrient benefits: cholesterol-lowering plant sterols; glutathione, which works as an antioxidant potentially for cancer protection; and lutein, which promotes healthy vision.

Ripe avocados are slightly soft to pressure from your palm. Use them mashed as a spread, slivered and layered in sandwiches, or in a new recipe, such as this one:

Prosciutto-Salmon Wraps

• 2 avocados, seeded and peeled*
• 8 slices prosciutto
• 8 slices smoked salmon
• Fresh lemon or lime, sliced

Cut each avocado into 8 slices. Diagonally wrap each with a prosciutto or salmon slice. Arrange wraps on serving platter, garnish with lemon or lime, and serve. Makes 4 (4-wrap) servings.

*Cut each avocado lengthwise around the seed. Rotate the halves to separate. Slide a spoon’s tip gently under the seed; lift it out. To peel, place the cut side down, and remove skin with your fingers.