Shake It Up With Astounding Avocados

It’s summer and avocados are at their best. Who doesn’t love this buttery-rich fruit that’s full of nutrients and good fats? I’m just happy to take a ripe avocado and spread it on whole grain toast, but the chef in me can’t resist coming up with new ideas for avocados, too.

Here are some facts about avocados that make them one of the healthiest foods you can eat:

  • They’re high in monounsaturated fat, specifically oleic acid, an omega-9 fat that can help lower cholesterol.
  • The monounsaturated fat in avocados is also associated with reduced risk of cancer and diabetes.
  • Avocados are high in lutein, which is a natural antioxidant related to carotenoid that’s great for your eyes and skin.
  • Avocados are a good source of fiber, delivering between 11 and 17 grams per fruit.
  • Avocados contain more potassium than bananas. Potassium is important for regulating blood pressure, which can help prevent strokes and heart attacks.
  • You also get good doses of folate, vitamin A and beta-carotene from avocados.
  • Eating avocados is very satisfying, which makes them helpful for watching your weight.

Try some of these recipes that feature avocados. Not only will you benefit from this nutrient-dense food, but the other ingredients will help keep you feeling young and vibrant.


Cool and satisfying, this could be a nutritious breakfast or lunch.

3 Tbs. cane sugar in raw liquid form
1 cup crushed ice
½ cup water
½ cup coconut milk. Light
1 cup avocados, meat only

Mix all ingredients in blender until thoroughly blended.

Yield: 1 shake


I use roasted garlic in this recipe because raw garlic is too harsh. If you don’t have roasted garlic on hand, you can use garlic powder or bottled chopped garlic.

Both avocados and nuts contain monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart attack and stroke. Cucumbers are a good source of vitamin K, which contributes to strong bones. They are also great natural hydrators, helping skin to stay fresh and youthful looking.


1⁄2 cup raw pine nuts
1⁄2 cup peeled, seeded, and chopped cucumber
1⁄4 cup chopped celery
1⁄2 cup avocado
1⁄4 cup chopped onion
1–2 Tbs. fresh lemon juice
1⁄2 tsp. roasted garlic
1⁄2 tsp. sea salt

1. Soak the pine nuts in enough warm water to cover for 1 hour. Drain and set aside.
2. In a blender or food processor, whirl the cucumber, and celery 1-2 minutes until liquefied.
3. Add the pine nuts and blend 1–2 minutes.
4. Add the remaining ingredients and blend 1–2 minutes or until the mixture is smooth and creamy.

Yield: 2 cups


This creamy dip is delicious on crackers or raw vegetables. If you thin it out with more water, you can use it as a dressing for salads or steamed vegetables.

Cashews and avocados both contain anti-inflammatory monounsaturated fats, which help nourish and hydrate the skin and protect the heart and brain. Ginger is also a potent anti-inflammatory.


1 cup cashews (raw or roasted)
1⁄3 cup water
1⁄4 cup avocado
3 Tbs. cilantro leaves
2 Tbs. fresh lime juice
1 tsp. salt or salt substitute
1⁄2 tsp. minced or grated ginger
1⁄4 tsp. cayenne pepper

Place all the ingredients in a food processor bowl
and puree for 1–2 minutes or until smooth.

Yield: 2 cups


The idea for this combination comes from a very talented Mexican chef who owns an upscale

restaurant in Santa Barbara. The pomegranate seeds add a spectacular, tart crunch to this otherwise mild dip. I serve this dip with blue corn chips, which add a splash of color and are higher in antioxidants than yellow chips.

The anthocyanins in pomegranates have anti-inflammatory effects and have been linked to helping reduce the risk of cardiovascular disease, cognitive decline and cancer.


3 cups diced avocado (2 large avocados)
3 Tbs. fresh lemon or lime juice
Salt or salt substitute to taste
Freshly ground black pepper to taste
1 cup pomegranate seeds (1 ripe pomegranate)
1⁄2 cup chopped cilantro leaves
1⁄4 cup minced red onion
1 Tbs. minced jalapeῇo, seeded if desired

1. Mash the avocado, lemon or lime juice, salt,
and pepper.
2. Fold in the remaining ingredients. Serve with
tortilla chips.

Yield: 4 cups


About Grace O

Grace O has been cooking and baking professionally and recreationally all of her adult life. As a child in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California. Grace O strives to create flavorful food using the finest ingredients that ultimately lead to good health. Her recipes, although low in saturated fat, salt, and sugar, are high in flavor. Grace employs spices from all over the world to enliven her dishes, creating food that is different and delicious. She believes that food can be just as effective at fighting aging as the most expensive skin creams. And since she’s over 50 herself, she’s living proof of that.
What Do FoodTrients Do?
Ai Anti- inflammatories

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Ao Anti- oxidant

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IB Immunity Boosters

Support the body’s resistance to infection and strengthen immune vigilance and response.

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F Disease Prevention

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