Savor Cooks: Avocados

This month’s “Savor Cooks” recipe features Avocados. Try our recipe for Fettuccine with Green Alfredo from our cookbook.

There’s nothing like a perfectly ripe avocado to make you feel great about your day. To pick a good one, only purchase avocados that are under ripe and let them ripen slowly on your counter at home. It may take a few days, but it will be worth it. If you buy ripe avocados from the store, chances are they are actually overripe and already brown inside.

 Avocados pack in so much nutrition, so keep them in your diet. Because avocados are rich in monounsaturated fat, they have a good amount of calories, which can be great for those looking to maintain or gain weight with healthy, real foods.

For those looking to lose or maintain weight, you can and should continue to enjoy avocados. Just be mindful of portion size and stick to about ¼ of a medium avocado. 

Not going to finish the entire avocado? Add a squeeze of lemon juice to the remaining cut portion or run under water briefly to prevent browning. Store in the refrigerator loosely covered.

Avocados are so simple to use.  Smash avocado onto toast, whirl it into smoothies for a creamy texture, or slice and serve with your favorite taco.  They are also a great food when you want to get creative in the kitchen. The Meals to Heal Cookbook is full of avocado recipes. Some of our favorites include:

·       Chocolate Avocado Fudgsicles (page 204)

·       Avocado and Cilantro Mayo (page 130)

·       Cool Cucumber Avocado Soup (page 149)

·       Creamy Avocado Egg Salad (page 76)

·       Bull’s Eye Skillet Avocado Eggs (page 47)

·       Avocado Mango Smoothie (page 170)

Recipe

Classic fettuccine alfredo is loaded with calories and saturated fat. Our recipe still has richness, but most of the fat is monounsaturated, healthy fat from the avocados. Make this a complete meal by stirring in protein-rich chickpeas or seared tofu or chicken.

Want an even greener flavor? Toss ½ cup of fresh basil into the avocado puree.

This recipe tastes best the day it is made but it will keep for one additional day in the refrigerator. Prepare a half batch if you think you won’t eat it all within a day or two.

Fettuccine with Green Alfredo
Serves 4
Recipe from The Meals to Heal Cookbook, page 109
Ingredients
  1. 10 to 12 small tomatoes
  2. 3 tablespoons olive oil
  3. 8 ounces fettuccine pasta
  4. 2 medium-size avocados, peeled and pitted
  5. 2 garlic cloves, roughly chopped
  6. ½ teaspoon salt
  7. 2 tablespoons freshly squeezed lemon juice
  8. ¼ cup grated fresh Pecorino or Parmesan cheese (optional, for serving)
  9. ¼ cup almond slivers or other nut or seed (optional, for serving)
  10. Salt and freshly ground black pepper
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Instructions
  1. Preheat oven to 300 degrees F.
  2. Wash and quarter the tomatoes, halve them if very small. Place on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of the olive oil, just enough to make the tomatoes glisten. Bake for 20 minutes.
  3. Meanwhile, cook the fettuccine according to the package directions. *Save at least a cup of the pasta cooking liquid.
  4. While the pasta is boiling, place the remaining 2 tablespoons of olive oil and the avocado, garlic, salt, and lemon juice in a food processor or high-powered blender. Pulse until the sauce is smooth and creamy. *You may need to use some of the pasta cooking liquid to loosen up the avocado mixture. Add in 2 tablespoons at a time until desired consistency.
  5. Drain the pasta. Combine with the sauce in a large bowl, until all the pasta has been covered.
  6. Add the roasted tomatoes and sprinkle with cheese and almond slivers, if using. Add extra salt and pepper to taste.
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Savor Health http://savorhealth.com/
Stephanie Forsythe MS, RDN, CNSC, CDN

Stephanie Forsythe MS, RDN, CNSC, CDN is a Registered Dietitian Nutritionist who works as a Clinical Dietitian and Nutrition Coordinator at a hospital in Brooklyn. She helps patients meet their nutritional needs during their stay in the intensive care units. Aside from developing recipe and blog content for Savor Health, Stephanie also has worked as pastry cook in California and New York City. Stephanie received her undergraduate degree from the University of California, Berkeley and her Master of Science in Nutrition Education from Teachers College Columbia University. She completed a Dietetic Internship and training through Teachers College.

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