Avocados are the key to a healthy diet

KUSA - Avocados are a staple in our house. I have heard them described as "Mother Nature's Butter," and we just can't get enough of this yummy and unique fruit.

It's also incredibly nutritious. A single 3.5 ounce (100 gram) serving has about 160 calories, 15 grams of monounsaturated fats (that's one of the good kinds of dietary fat), 7 grams of fiber, and 20 different vitamins and minerals. They are particularly high in Vitamin K, Folate, Vitamin C, and potassium (even more than bananas!).

Beyond being really good for you, they also taste amazing and can be incorporated into so many great recipes. Avocado is a great replacement for butter (you may have to play around with the recipe but it is usually a 1:1 exchange so 1 cup of butter can be substituted with 1 cup of pureed avocado).

Here are five healthy recipes where avocado can be incorporated. You can find all five recipes on my Facebook or Instagram pages listed below.

1. Salted Chocolate Avocado Mousse: http://on.fb.me/1HUE4ut

2. Avocado Devilled Eggs: http://bit.ly/1DnHCWs

3. Avocado Ice Cream: http://bit.ly/1ccXFfx

4. Avocado Salad Dressing

5. Avocado Chicken Salad

Michelle Cardel, PhD, RD is a nutrition scientist and registered dietitian at the University of Colorado Anschutz Health and Wellness Center at the Anschutz Medical Campus in Aurora.

Follow her on Facebook (www.facebook.com/michellecardel), Instagram (@dr.michellecardel), and Twitter @MichelleCardel for daily nutrition tips!


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