National Avocado Day Recipes

July 31 is National Avocado Day! Did you know that nutrient-wise, a serving of avocado is a good source of potassium, phytonutrients, and fiber. Fiber is our friend for all it does for our digestive tract, helping manage cholesterol levels, keeping us full and going regularly, too.

When you’re considering an avocado, go beyond the guac and the toast. Check out the American Diabetes Association's website, Diabetes Food Hub. They have 178 avocado recipes! All recipes include a nutrient profile too.

Choose avocados based on their color, firmness and texture. They are ripe and ready when the skin is dark, with a hint of green, yield to firm gentle pressure when you touch it and has a slightly bumpy texture. Check out this great tip sheet from the ADA: http://main.diabetes.org/dorg/PDFs/avocado_tip_sheet-american-diabetes-association.pdf

We popped over to the Diabetes Food Hub for you to grab a few avocado recipes to help you celebrate the day! Click the links below the recipe names for the original recipes including nutrition facts.

Avocado Lime Salad Dressing

https://www.diabetesfoodhub.org/recipes/avocado-lime-salad-dressing.html (click through for nutrition facts)

• 1 avocado (pitted and peeled)
• 1/4 cup Plain Nonfat Greek yogurt
• 1/2 cup water
• 1/4 cup fresh cilantro (leaves and stems)
• 3 Tbsp lime juice
• 1 tsp garlic (minced)
• 1/4 tsp salt

In a blender or food processor, puree all ingredients until smooth. Add more water if you would like a thinner dressing. Store in a jar with a tight fitting lid or other airtight container in the fridge for up to 7 days.

Spinach, Avocado, and Summer Berry Salad

https://www.diabetesfoodhub.org/recipes/spinach-avocado-and-summer-berry-salad.html (click through for nutrition facts)

• 10 oz fresh baby spinach
• 1 cup diced or sliced strawberries
• 1/2 cup blueberries
• 1 avocado (diced)
• 1/3 cup finely diced or sliced red onion
• 2 tbsp olive oil
• 2 Tbsp white balsamic or champagne vinegar
• 1 tsp honey
• 1/2 large lime (juiced)
• 1 clove garlic (minced)
• 1/4 tsp black pepper

Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl. In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper. Pour the dressing over the salad and toss to evenly coat.

Fresh Corn, Tomato, And Avocado Salad With Shrimp

https://www.diabetesfoodhub.org/recipes/fresh-corn-tomato-and-avocado-salad-with-shrimp.html (click through for nutrition facts)

• 1 lbs medium or large shrimp (peeled and deveined)
• 2 cup cherry tomatoes (halved)
• 2 avocado (peeled and cubed)
• 2 ears corn (kernels sliced off—no need to cook if it’s fresh sweet corn. If not, steam it for 3 minutes)
• 3 oz feta cheese (reduced-fat, cubed, or use Mexican queso fresco or cotija)
• 1/4 cup fresh basil (slivered)
• 1 Tbsp balsamic vinegar (to taste)
• 1 Tbsp extra virgin olive oil
• 1/8 tsp salt
• 1/4 tsp black pepper (freshly ground, or to taste)

DO AHEAD OR DELEGATE: Cook (pan-fry, steam, or grill until pink, 3–4 minutes total) and refrigerate the shrimp, halve the tomatoes, remove the corn kernels from the cobs, or fully prepare and refrigerate the salad (wait to chop and add the avocado until just before serving). When you're ready to serve, combine all the ingredients except the shrimp in a large serving bowl. Serve the shrimp on top of the salad. FLAVOR BOOSTER Add 1/4 teaspoon celery seeds or cumin and 1 tablespoon fresh lemon or lime juice to the salad.