My exploration of power foods continues this week with this lovely pale green Avocado Pear Smoothie, a refreshing healthy way to start the day with just 4 Weight WatchersPointsPlus value.
A group of bloggers led by Mireya of My Healthy Eating Habits, is working their way through the healthy ingredients contained within Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients, from Martha Stewart and the editors Whole Living Magazine.
This week’s Power Foods ingredient is Avocado, a personal favorite, so I ended up making two recipes from the book: this avocado pear smoothie and a delicious quinoa and corn salad with toasted pumpkin seeds and avocado that I lightened up to make more Weight Watchers friendly.
If you haven’t seen the book, it’s worth checking out. The 38 Power Foods are categorized into 5 chapters: 1) Vegetables; 2) Fruits; 3) Grains and Legumes; 4) Nuts and Seeds; and 5) Eggs, Yogurt and Fish. Along with recipes for each ingredient, there’s interesting health information, as well as buying, storing, and preparation tips, making it a useful resource.
Avocado is number 3 of 15 power foods included in the vegetables chapter.
Can you believe that I was well into my 20s before ever tasting an avocado? It was love at first bite and now I feel like I’m trying to make up for lost time! Fortunately, I live in Arizona where they are reasonably priced and plentiful, especially at this time of year.
With their rich, creamy texture, it’s easy to guess that avocados are high in fat. Thankfully, it’s the good kind – monounsaturated – which may help lower your LDL (“bad”) cholesterol and increase your HDL (“good”) cholesterol.
But I don’t think you’d ever guess just how rich in fiber avocados are (13 grams) or that gram for gram they have more potassium than bananas. They also contain a healthy dose of beta carotene, as well as vitamins B6, C and E, folate, niacin and thiamin.
- 1 ripe, firm Hass avocado
- ½ cup nonfat Greek yogurt
- 1 cup unsweetened pear juice
- 2 tablespoons honey
- ½ teaspoon vanilla extract
- 2 cups ice cubes
- Cut the avocado into halves, remove the pit and scoop the flesh into a blender. Add the yogurt, pear juice, honey and vanilla and puree until smooth. Add the ice and blend again until smooth.
- Divide evenly among 4 glasses and serve.
If you liked this post and recipe for avocado pear smoothie out these links to more Weight Watchers friendly avocado recipes:
- Guacamole Recipes – both classic and quick and easy versions, each with 3 PointsPlus per serving (Simple Nourished Living)
- Chilled Asparagus Soup with Spinach and Avocado – easy, healthy and refreshing with 3 PointsPlus value (Simple Nourished Living)
- Ina Garten’s Avocado & Grapefruit Salad – made lighter and healthier with 7 PointsPlus instead of 14! (Simple Nourished Living)
- All About Avocados – additional health information and recipes (Weight Watchers)
- Avocado Banana Smoothie – avocado, banana, orange juice, Greek yogurt and honey (Martha Stewart)
For more great delicious avocado recipes, check out the blogs of these fabulous ladies who are participating in the 38 Power Foods group today:
Alyce More Time at the Table, Ansh – Spice Roots, Jeanette - Jeanette’s Healthy Living, Jill - Saucy Cooks, Mireya - My Healthy Eating Habits, Sarah - Everything in the Kitchen Sink, Casey - Bookcase Foodie