How to Make Super Easy Guacamole

Avocados are a healthy and versatile food choice. They are a nutrient-dense food. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice, according to the California Avocado Growers.

Avocados contain potassium, reducing the effect of salt on blood pressure. One ounce of avocado, (1/5 of a medium avocado)  provides 140 grams of potassium, or 4% of the recommended daily value.

Avocados also provide dietary fiber, with 2 gr. of fiber per 1/5 avocado.

They are also a source of "good" fats, being one of the few fruits which contain both mono and polyunsaturated fats.  Both mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of heart disease. Avocados add good fats to the diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving.
 
An avocado makes a quick, nutritious snack  It's yummy just mashed and spread on whole wheat toast or rye crisp.  Sliced or chopped avocado can be added to any salad or sandwich.

When shopping for avocado, I like to choose a firm avocado, then use it in a day or so after it feels just slightly soft.  It's best to use the avocado as soon as you cut it open, as it will quickly start to turn brown from oxidation as it is exposed to the air.  Adding lemon just to the avocado can help to prevent this if you're using it for a salad or guacamole.

Super Easy Guacamole

1 avocado
1 half lemon
1/4- 1/2 tsp sea salt
dash of hot sauce
optional: add chopped sweet pepper, onion, or tomato


Cut the avocado in half, then insert the knife tip into the pit and twist to pop the pit out. Gently slide a spoon around the avocado to separate the peel and discard.
Mash the avocado or blend in a food processor with a clove of garlic.  Add the juice from half a lemon, salt and hot sauce.

Guacamole is perfect on salads, tacos or sandwiches or as a dip.

Kale Is a Superfood

Kale ..
is loaded with nutrition. Along with broccoli and other brassicas, kale contains sulphoraphane, (particularly when chopped or minced), a chemical that has potent anti-cancer properties.
Kale is especially rich in Vitamin K, A and C,beta carrotene, lutein and zeaxanthan. Kale also contains a number of essential minerals including manganese, copper, tryptophan and calcium. Kale also contains dietary fiber, potassium, Vit B6, B 2, B1 and B3, iron and magnesium.
The young tender kale greens are good for salads. The mature kale is a great winter vegetable, when other greens are less plentiful. It is somewhat frost tolerant, so it can be grown as a winter vegetable in milder climates.
Mature kale can either be stir-fried, steamed or else slow-cooked in a crock-pot. Boiling decreases the nutritional value. I like to put chopped kale in the crock-pot with about a cup of water and tsp. of sea salt, then let it cook slowly for several hours. You can add some carrots or small potatoes if you like. I add a Tbsp of vinegar and Tbsp of olive oil along with a couple of cloves of minced garlic.
This is quite yummy!

Autumn Harvest Pumpkin Soup

'Tis the season for pumpkin. Pumpkin is highly nutritious and is a good source of vitamins and minerals. The roasted seeds make a nutritious snack, and it is popular for pies or breads. Pumpkin makes a hearty soup either on its own, or adding pureed pumpkin to other soups.


Autumn Harvest Pumpkin Soup
6 cups vegetable or chicken broth
2 1/2 cups water
2 pounds pumpkin, peeled and cut into 1 in. cubes
2 medium onions, chopped (about 1 1/2 cups)
salt, if desired, to taste
1/4 tsp. black pepper
1 Tbsp. flour
1/4 cup cold water
1 cup lowfat milk or soy milk
1. In a stockpot or saucepan, heat the broth and add pumpkins, onions, salt and pepper. Cook the soup until the pumpkin is soft, about 20 minutes.*
2. Puree the soup in batches in a blender, food processor, or force through a sieve.
3. Return the soup to the pan. Put the flour in a cup, and add the water, stirring until smooth. Add the flour mixture to the soup and heat, stirring, until the soup comes to a boil.
4. Add the milk, and correct the seasonings before stirring.
* If you prefer you can also use a crockpot, and either mash the pumpkin or puree as above. Then follow steps 3 and 4 just before serving.