Ahhh, the avocado

There has been a lot of hype lately about the wonders of the avocado. And I have to say, I have definitely jumped on that bandwagon! I am slightly obsessed with avocados. It is such a versatile fruit that can be eaten by itself, added to a sandwich to kick it up a notch, mashed into tasty guacamole or added to so many different dishes.

Theses little green fruits are filled with fiber, potassium, vitamins, and folic acid. You probably already know they’re a great source of healthy fat and fiber, but what else do you know about the awesome avocado? Here are a few things I learned today through our workplace wellness program…

Avocado fun facts:

* Avocados provide nearly 20 essential nutrients, including fiber, vitamins E and K, B vitamins, and folic acid.
* They have more potassium than bananas, and they also contain vitamin A, magnesium, and Beta-cryptoxanthin, which may reduce the risk of arthritis.
* About 75% of an avocado’s calories come from fat, most of which is monounsaturated fat.
* Avocados act as “nutrient boosters,” enabling our bodies to absorb more fat-soluble nutrients in foods that are eaten with avocados.

How to eat an avocado:

* Avocados must be mature to ripen properly. Once picked, they ripen in a few days at room temperature (or faster if stored with other fruits such as apples or bananas).
* A ripe avocado has a soft texture (like a cross between a hard-boiled egg yolk and butter) that makes it great for spreading on breads and sandwiches. It’s also yummy in guacamole, salads, burgers, eggs and omelets, and sushi rolls.

Here is a great site to learn how to pick a ripe avocado, how to cut, slice, peel and pit it, and some other great avocado facts:
http://www.avocadocentral.com/how-to/how-to-cut-how-to-peel-prepare-avocados

So, with creamy smoothness of an avocado on my mind, I made an easy, healthy tuna sandwich with avocado and sautéed veggies for lunch. I’m pretty sure I made everyone at the office jealous while I ate my yummy lunch at my desk. 🙂

Easy Healthy Tuna Sandwich with Avocado and Feta

Tuna Avocado Sandwich

Tuna Avocado Sandwich


Ingredients:
2 slices Whole Wheat Bread
1/2 can Albacore Tuna in water, drained
1/4 cup sweet red pepper, chopped
1/2 celery stick, chopped
1 tsp Lt. Mayo
1/2 tsp lemon juice
salt & pepper to taste
1/2 avocado, sliced
1 Tbsp Lt. Feta crumbles

Directions:
Mix tuna, red pepper, celery, mayo, lemon juice, salt & pepper together. Lay sliced avocado onto one slice of bread, top with tuna mixture, feta, and other slice of bread. Cut in half and enjoy!