Disclosure: This is part of a sponsored campaign with DiMe Media and Hass Avocado Board. However, all opinions expressed are my own.
Growing up with several members of my family who suffer from diabetes, I learned a lot about healthy carbs, fiber rich foods, eating heart health and “good fats”. You hear the term “good fats” fairly regularly but what are they and how can they improve your diet? Food containing monounsaturated & polyunsaturated fats such as avocados, almonds, olives etc. When I lived in Los Angeles, we had a small avocado tree in the back yard. The tiny tree provided us with a flavorful treat from time to time and we were always excited enjoy what we can while the tree was producing.
Now that I have kids of my own, I find myself replacing saturated fat with Hass avocados as much as possible. Forget about the mayo, creams and cheese when I can choose an avocado instead. Both of my kids are big eaters so it’s easy to come home from football or volleyball practice and indulge but healthy alternatives like avocados can help maintain a healthy weight and lower your risk for type 2 diabetes.
In the U.S., Hispanics are twice as likely as non-Hispanics to develop type2 diabetes. That’s scary! This summer my kids and I stated to monitor our glucose and make small changes in our diet. Not only did my daughter lose 14 lbs this summer, but with the help of “good fats” like avocados, she felt full after meals! That makes sense because fiber adds bulk to your diet and provides you with a feeling of fullness. Avocados provides you with 8% of your daily recommended value (DV) fiber per 1 serving of avocado.
My Dad has type 2 diabetes and can become non-compliant with his diet from time to time. This usually results in him being admitted to the hospital! Since his last hospital stay he has followed his diabetic diet precisely. He can enjoy avocados which are virtually the only fruit that contains monounsaturated fat and are sodium, cholesterol and trans-fat free.
Aside from reducing the risk of type 2 diabetes, Hass avocados are perfect for any family. My family always battles the clock! We are always on the GO and taking hours to make the perfect family meal just isn’t in me. One thing I learned to do is to overcook on the weekends. This week my daughter has 3 games, open house at 2 different schools and a tournament on Saturday that I have to cook for. Let’s not forget about practice, homework and somewhere in all of that I have to work!
The easiest way for me to make a weekday meal is to utilize weekend leftovers like smoked pork lion, rotisserie chicken and leftover brisket into quick, weeknight meals. One way I revamp leftovers is with something flavorful like an Avocado Cream Sauce. I use the avocado cream sauce to give new flavor to our previously grilled or smoked meats. When I’m in a bind, I can create quick quesadillas, tacos, burritos or use it strictly drizzle it as a meat topping and add our veggies and rice.
Ingredients are very standard and similar to a guacamole but instead because I use olive oil as a base and leaving out the onions I can utilize the blender and crate a thinner sauce to drizzle directly over our previously cooked meat.
Take 2 Hass avocados, 1/3 cup olive oil, 3 cloves of garlic, 1 diced jalapeno, 1/4 cup of diced cilantro, juice from 2-3 limes and 1 tsp of cumin. Add salt and pepper to taste. Mix all of your ingredients and blend. I use my blender for 1-2 minutes then pour in a serving dish. If you prefer a thinner sauce you can add more olive oil, love a thicker sauce, add less olive oil.
My husband does not enjoy the taste of fresh onions, he prefers his onions grilled so creating a thick guacamole is out of the question. I make my avocado cream sauce in place of guacamole but I also use it as a replacement for ranch dressing in my salads. you can utilize this recipe for other meal ideas and a replacement for various “bad fats”.
Don’t take my word for it! You can find other meal ideas, recipes and other health benefits that avocado can bring to the table at www.saboreaunohoy.com/aguacatesydiabetes.
· Twitter: Follow and tag @saboreaunohoy
· Instagram: Follow and tag @saboreaunohoy
· Hass Avocados on Facebook: @hassavocados
· Pinterest: Follow the #SaboreaUnoHoy board, tag @Hass Avocados
- 2 Hass avocados, 1/3 cup olive oil, 3 cloves of garlic, 1 diced jalapeno, 1/4 cup of diced cilantro, juice from 2-3 limes and 1 tsp of cumin. Add salt and pepper to taste.
- Mix all of your ingredients and blend. I use my blender for 1-2 minutes then pour in a serving dish. If you prefer a thinner sauce you can add more olive oil, love a thicker sauce, add less olive oil. Add salt & pepper to taste.