"Simplicity is the ultimate sophistication." ~Leonardo da Vinci
I usually substitute in my Avocado Spread in place of mayonnaise. We all know the importance of having healthy fats incorporated into our diets. See my blog that discusses "The Fatty Omega" which talks about the different omega fatty acids and the benefits of each! In particular, Avocado is considered to be an omega 9 fatty acid, nutrient dense food rich in vitamin C, K, B6, and healthy unsaturated fat, to name a few. The avocado is considered a non-essential monounsaturated fat. These fats have shown to help with cholesterol (specifically lowering LDL's) and heart disease.
The creamy and delicious avocado spread recipe is listed below. You will be blown away by how easy it is to make such a nutritious spread!
The avocado spread looked so appetizing, I actually took a bite out of my sandwich before I took a picture of it!
Super Easy Avocado Spread Recipe
1 ripe Avocado
2 Tbsp of lemon juice
pinch of salt
pinch of pepper
1. Peel the Avocado and place into a medium sized bowl.
2. Add the lemon juice, which is used to help preserve the color of the avocado.
3. Incorporate together using a fork.
4. Salt and pepper to taste.
5. Use it on sandwich or salad of your choice!
It usually keep fresh in the refrigerator for about a day or so when wrapped or placed in an air tight container. Depending on your preference, you could also add some fresh garlic, garlic powder, or red pepper. Enjoy!
TJ
"Everywhere in the world, you find good things." ~ Jean Reno
I ran across an article which talked about the differences in the omega fatty acids. I didn't realize that there are different types of omega fatty acids and the different roles each play. When people diet, they try to stay away from fats all together. However, fats are vital for healthy brain function, skin, and bone health. Many play a role in maintaining cell membranes as well as help fight chronic diseases such as diabetes, heart disease, and stroke. Research is also showing signs of helping alleviate symptoms of inflammatory bowel disease and arthritis. Fats never looked soooo good!!
Nonessential omega fatty acids are those which can be produced on our own. Essential omega fatty acids are those that have to be obtained through what we eat.
Omega 3 fatty acids
When we think of fatty acids, we all have some knowledge of the omega 3's. Many people take fish oil supplements because of the known health benefits from them. These fatty acids are essential ones and are found in fish, walnuts, canola oil, soybean oil, flax seeds, and chia seeds. These omegas give an anti-inflammatory benefit when eaten, and have been shown to help with mood, memory, and cardiovascular disease. When I make my smoothies, I typically would add 2 tablespoons of flax seed oil to make sure I get this essential fat.
Omega 6 fatty acids
These omegas are also essential fatty acids which can be found in sunflower seeds, corn oils, borage oils, and primrose. Some other sources to obtain the omega 6 is from meats. These play an important role in brain, reproductive, and bone health. Research is even showing that it improves the symptoms from arthritis.
Omega 7 fatty acids
The new fatty acid on the block is the omega 7s. These are considered non-essential omegas. Good sources to obtain omega 7 fatty acids include macadamia nuts and cold water fish. Some benefits seen include those to the skin by boosting collagen and protecting against sun damage. In recent studies in Japan, these omegas were shown to help reduce inflammation, reduce insulin resistance, and moreover help with weight loss and maintenance. I'm definitely going to incorporate some macadamia nuts into my diet!
Omega 9 fatty acids
This fatty acid is also considered a non-essential monounsaturated fat. These fats have shown to help with cholesterol (specifically lowering LDL's) and heart disease. One would typically find this fat in olives, olive oil, avocados, pecans, and other nuts. I enjoy substituting in avocados for mayo. Check out my easy Avocado Spread recipe!
TJ
I usually substitute in my Avocado Spread in place of mayonnaise. We all know the importance of having healthy fats incorporated into our diets. See my blog that discusses "The Fatty Omega" which talks about the different omega fatty acids and the benefits of each! In particular, Avocado is considered to be an omega 9 fatty acid, nutrient dense food rich in vitamin C, K, B6, and healthy unsaturated fat, to name a few. The avocado is considered a non-essential monounsaturated fat. These fats have shown to help with cholesterol (specifically lowering LDL's) and heart disease.
1 ripe Avocado