Breakfast in Dessert Clothes

Choc Chip Protein

If you’re a busy parent, busy person, or night owl, this is one of the best quick breakfasts that has ever come out of my Bitchin’ Kitchen. Make a batch on a slow morning or weekend, freeze individual portions, and booyah! when the natives (or you) get restless and hungry. I went into the kitchen with my lab coat on specifically trying to invent a lower-carb, higher-protein, cravey (crave-able?) breakfast for my type 1 diabetic 5 year-old in prep for his upcoming kindergarten year — using stevia-sweetened protein powder to both boost and sweeten it. But now, we have something that is a family staple for the whole team. Best thing is, it tastes like dessert! Why not get the chocolate river flowing first thing in the morning? You only live once!

Chocolate Chip Breakfast Bars
Makes 12 large bars
325 degrees, 40 minutes

WET INGREDIENTS: Stir to combine
2 ripe bananas, mashed
3/4 cup milk (I use vanilla soy)
1/4 vegetable oil
1/2 cup sugar
1 tsp vanilla

DRY INGREDIENTS: Sift together in a separate bowl
2 cups flour
1 tsp baking soda
1/2 tsp salt
1 scoop Plantfusion protein powder or other protein powder providing ~20 grams protein per scoop

COMBINE WET & DRY, THEN STIR IN:
1/4 cup ground flaxseed meal, or ground or whole chia seeds
1/4 cup hemp hearts (shelled hemp seeds, ok to use other seeds or leave out)
1/4 cup chocolate chips

Preheat oven to 325 degrees and grease a 9X9-inch pan.

Stir to combine wet ingredients in a large bowl, and in a separate bowl, sift together the dry ingredients.

Add dry ingredients to the wet ingredients and stir to combine, and then stir in flax, hemp seeds, and chocolate chips.

Bake in a 9X9-inch pan for 40 minutes until a toothpick inserted in the center comes out clean.

NUTRITION FACTS PER BAR: 227 calories, 8.5 g fat, 32 g carbohydrates, 2 g fiber, 14 g sugar, 6 g protein, 9% daily iron.

Now and Later Veggie Curry (Slow-Cooker / Freezer Meal)

2015/01/img_1478-0.jpg

Now and Later Veggie Curry Ready for the Freezer

I posted 4 years ago (!!) about slow cooking, and I’m finally starting to have a love-love relationship with it. I have to admit, for quite a while, my crockpot did nothing other than look down on me and laugh from its prime real estate space the pantry. Now, it is pure LOVE, especially with the discovery of Little House on the Prairie-style freezer meals. So what if they didn’t have freezers on the prairie? I can still wear my apron and bonnet and call it homestead survival.

So here is my latest. I make a double batch: One goes in the crockpot for that night’s dinner, and the other compilation gets thrown in the freezer. The freezer concoction can be taken out and thawed in the fridge overnight and then tossed into the crockpot in the morning. 2 dinners, 1 dinner-prep cleanup, and lots of telecommute cooking.

Now and Later Veggie Curry
Serves 6

1 block extra firm tofu, diced
1 cup cooked garbanzo beans
1 cup frozen peas
1 cup fresh or frozen greens

15 oz tomato sauce
1/2 can coconut milk
1 cup water
2 tsp garlic powder
2 Tbsp curry powder
1 tsp salt
1 tsp crushed red pepper (optional, makes it quite spicy)
2 Tbsp agave nectar
1 onion, diced (optional, sometimes I skip this b/c I don’t have onions or time to chop)

Add all ingredients to crockpot and/or freezer container.* For the crockpot meal, cook on “low” for 3 hours. Thaw freezer meal in fridge overnight before crockpotting. Serve over rice or with whole grain bread.

*Sometimes I take the extra step and combine the tomato sauce, milk, water, spices, and agave in a bowl, and stir through–or even use a mixer–and then pour it over the chunky ingredients. I poured it over the tofu and beans, and then added the peas and greens in the picture above.

Nutrition Info Per Serving: 213 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 25 g carbohydrates, 4.5 g fiber, 7.5 g sugar, 13 g protein, 74% vitamin A, 36% vitamin C, 60% manganese, 17% folate, 12% calcium, 17% iron, 20% phosphorous, 11% zinc, 15% selenium, 22% magnesium.

What’s YOUR favorite freezer meal?

Clean Bean Casserole

Clean Bean Casserole

If it’s not broke, don’t fix it, right? Well. Grandma’s classic isn’t exactly broken, it just needs a little modern-day health booster. This version is just as easy, even tastier (if you can believe it), dairy-free, gluten-free, uses all plant powered, clean, whole foods, and even has a touch screen. Welcome to the millennium, green beans! Give them a spin anytime you’re feeling thankful.


Clean Bean Casserole

Serves 8

Creamy Mushroom Gravy:
1 cup raw cashews, submerged in water and soaked overnight (or at least 4 hours)
1 Tbsp olive oil
20 oz sliced white mushrooms
2 cloves garlic, minced
1 vegetable bouillon cube

“Fried” Onions:
1 large onion, sliced into crescents
¼ cup almond meal
1 Tbsp cornstarch
½ tsp black pepper
½ tsp salt
2 Tbsp olive oil

Green Beans:
2 lbs green beans, ends removed

Preheat oven to 350°

Mushroom gravy: Blend cashews with soaking water. Set aside. Heat oil in sauté pan and sauté mushrooms and garlic until cooked through. Add cashew “cream” and bouillon cube and continue to cook over medium heat until bouillon cube dissolves. Set aside.

Onions: In a medium-sized bowl, combine almond meal, cornstarch, black pepper, and salt. Stir sliced onions until well-coated. In a sauté pan, heat olive oil and “fry” coated onions. Set aside.

Green beans: Place green beans into a 13 X 9-inch baking dish (pre-steam them for softer beans). Pour creamy mushroom mixture over top and stir to coat green beans. Top with onions and bake, uncovered, for 30 minutes.

Nutrition Information Per Serving: 211 calories, 13 g fat, 0 mg cholesterol, 19 g carbohydrates, 6 g fiber, 8.5 g protein, 16% vitamin A, 37% vitamin C, 6.5% calcium, 15% iron, 11% zinc.
Cheers and thanks!

xo

Jen

Cholesterol-Lowering Breakfast Cookies

Cookies for Breakfast

Cookies for Breakfast

You’ve heard of breakfast for dinner, so why not cookies for breakfast? This life is worth LIVING, people!

Inspiration for this creation: 1) Everyone’s cholesterol is high, especially the LDL (“Lousy”) one, 2) No one has time for breakfast, and 3) People want to eat cookies constantly.

Happy to help! I’m a People too. Introducing the Cholesterol-Lowering* Breakfast Power Cookie. It’s got bran flakes!, chia seeds which are massively rich in cholesterol-lowering soluble fiber, and oats which are moderately rich in cholesterol-lowering soluble fiber.

If you need a refresher on the 5 easy tips for lowering your cholesterol, soluble fiber is harder to find in the diet — it’s only in oats, flax, chia seeds, beans, lentils, and berries. It works like this:

Soluble fiber reduces the amount of bile reabsorbed in the intestines. The liver (aka ‘bile maker’) freaks out and snatches LDL cholesterol out of the bloodstream to make more bile salts. Down goes your LDL cholesterol, and the party starts. Take home message: Eat more chia seeds,  flax seeds, oats, beans, lentils, and berries and you may have much healthier arteries.

As a side note: You should also eat lots of INSOLUBLE fiber found in veggies and fruit skins because without it, your poops won’t be as plump and won’t be able to carpool out as much bile. Although I love both, a lot less bile fits in a mini-Cooper than a mini-van. Bile can get reabsorbed into your bloodstream through your intestines and there’ll be very little effect on your LDL cholesterol.

Cholesterol-Lowering* Breakfast Power Cookie
Don’t be turned off by the list of 15 ingredients. Most of them are in your pantry.
Makes 13 cookies

1/2 cup chia seeds (or ground flax seed meal if you must)
1/3 cup unsweetened soymilk
2 Tbsp Earth Balance margarine, softened
1/4 cup coconut oil, or vegetable oil
1 Tbsp vanilla
1 cup flour
1/2 cup rolled oats
1/2 tsp baking soda
1 tsp ground cinnamon
1/2 tsp nutmeg
1/4 tsp salt
1/2 cup bran flakes
1/4 cup sugar (optional, or use 1/4 cup of calorie-free sweetener)
2 Tbsp shredded unsweetened coconut (optional) 
1/3 cup (40g) dried cranberries or raisins

1. Preheat oven to 350 degrees.

2. In a small bowl, soak chia seeds in milk for 5 minutes. Add remaining wet ingredients and let sit until dry ingredients are mixed. 

3. In a separate and larger bowl, combine dry ingredients minus the coconut (if using) and the dried cranberries. 

4. Add wet to dry, stir to combine, and then stir in coconut and cranberries. 

5. Form into 1 1/2-inch round patties, and place on a cookie sheet with about 1 inch between cookies. Press down slightly with a fork to flatten.

6. Bake for 15 minutes. Let cool completely before removing with a metal spatula. 

Nutrition info per cookie including sugar and coconut (2 cookies recommended for a complete breakfast meal): 176 calories, 9.5 g fat, 0 mg cholesterol, 20 g carbohydrate (6 g sugar), 4.5 g fiber, 4 g protein, 6% calcium, 9% iron.

*Please don’t come find me if your cholesterol doesn’t go down after 3 months of eating these cookies. There’s no guarantee, but the research looks quite promising, and why not give them a shot?*

Detox Day 6: Thinking About Days 8, 9, & 10….

Mmm! A half-plate of veggies

Happy Day 6! What’s the latest? Still feeling good? Sleeping well and feeling energized? Now is a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:

1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage.

2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.

3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s or Planet Fusion’s Vanilla Plant Fusion. High in protein, fiber, and essential amino acids, and makes your morning drink more filling.

4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.

5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, or Whole Foods.

6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.

7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.

What else will you do to carry on the healthy changes you made once the Detox is done? Hopefully you’ll all continue drinking all those energizing fluids!

Enjoy this day and the new, healthy you! XOXO

Even a Dietitian’s Child Gets Diabetes

Jake in the ER, Chowing down after his first insulin shot

Health Champs and Nutrition Superheroes,

My post today is a personal one. This past week, we found out that my 2 year-old son has type 1 diabetes (the need-insulin-shots-for-the-rest-of-his-life kind). Despite our uber healthy diet topping the charts with veggies, fruits, beans, and whole grains, an autoimmune response to a virus or reason unknown caused my littlest dude’s immune system to attack the insulin-producing cells of his pancreas. When this happens, insulin (which is like the key that unlocks cells’ doors to allow glucose to get in and do its job) can no longer be produced, leaving excessive glucose floating around the bloodstream. A normal body’s pancreas produces just enough insulin to deal with whatever carbohydrate is or isn’t eaten–no thought, shot, or pill needed. The glucose gets into the cells, blood sugars are stable, and none of it requires any extra effort.

As type 1 diabetes is hitting, however, and the insulin-producing cells are being destroyed, the body panics with the extra glucose floating around the bloodstream and reacts by pulling fluid from every store to try and eliminate the glucose through the urine. Dehydration and extreme thirst result. Those are the first signs. The next are usually lethargy and vomiting.

About 5 days before we discovered Jake’s diabetes, he had been asking for more water and urinating more. Not crazy amounts, we just had to change his diaper more often. He was getting over a cold, so of course he was thirstier. He even had a fever one night and I took him to the pediatrician first thing the following morning suspecting an ear infection. But nothing was wrong. Well, once Day 5 hit and he was still asking for “wa wa please” every several minutes (and his grandma also noticed he was cold and his skin looked a little thin), I asked the nurses at my work if they thought anything of his excessive thirst, and asked if I might borrow a glucometer to test his blood sugar levels, just to rule out diabetes. They had seen this before and were worried. They encouraged me to postpone my patients for the day and go home to test his blood sugar, and then I could return if all was well.

His blood sugar level was 560 and then retested at 549. Normal is 100-200 for a 2 year-old. Obviously, it was a faulty machine. I tested MY levels: 73. Crap. Fast-forward past the ER at Children’s hospital, IV fluids to rehydrate him, the official diabetes diagnosis, and a daylong diabetes bootcamp with a diabetes educator to learn how to test blood sugars (I was very awkward in testing his levels at home!), give insulin shots, and manage his meals. All I kept thinking was thank gosh I have the nutrition stuff down because the insulin and blood sugar monitoring was about all the new learning our brains could take!

So, here we are now on Day 3 at home and are getting used to our new ways. We’ve only now realized how much more alive Jake is compared to last week. His body is happy, he laughs and jokes constantly, he’s gained nearly 3 lbs since getting insulin shots because his cells are finally getting the glucose they need, and he’s even telling us which finger to prick for each of his glucose checks. Our days consist of 4 insulin shots, several blood sugar checks to help detect low blood sugar levels (which can be serious)–including 2 while he’s sleeping. My husband and I sneak in there like a diabetes SWAT team with our headlamps and blood sugar checking gear. Most of the time, he sleeps right through! Blood sugar checks also determine what kind of snack he can have: low-carb if his blood sugars are within the normal range, and carby if his blood sugars are low. Our days no longer include enticing desserts to encourage veggie consumption at mealtime, and there are no more meals on the run. Meals MUST be balanced: moderate carbohydrates (about 30-40 grams per meal), protein, and fat. Carbohydrates turn into glucose in the bloodstream immediately, 40% of protein turns into glucose 1-2 hours after consumption, and 10% of fat turns into glucose about 4 hours after consumption. A balanced meal means blood glucose levels are less likely to drop too low between meals. We can do this!

Thanks to our previously healthy habits, the nutrition part of diabetes management is pretty much the same, and any changes have been for the better (we WERE probably getting a little too crazy with the desserts…). Today for lunch, we all had hummus (some carb, some protein, some fat), broccoli (a “free” and healthy food), whole wheat crackers (only a few, so Jake also had a banana to meet his carbohydrate needs), avocado slices (fat), and ice water. The morning snack which would have been pretzels, became a naturally low-carb peanut butter spoon, one of Jake’s all-time favorite treats. We’re all having to change some–We, and my other 2 kids can’t be chowing on foods that Jake can’t have (like pretzels at snacktime) until Jake understands what’s going on. But we’re realizing that his diet is actually just a balanced one that leaves the junk behind. We’ll all be even healthier now!

Obviously, this new life is no walk in the park, and my anti-carb-counting and anti-low-carb days are over. I appreciate both now. But, we are so blessed to have this super cool kid, who can still be a kid and live a healthy, normal life. We’re finding that type 1 diabetes isn’t hard, it’s just more. More to watch and do. So we’ll probably just put off getting that puppy for now… 🙂

Even a dietitian’s child gets diabetes, and even a dietitian’s family can improve their eating habits. Stay tuned for a new tab: Bitchin’ Diabetes! And please share stories and tips.

Peace and balance,

xoxoxo
Jen

Baked Oatmeal: Everyone’s Doing It

Photo by: Whole Foods Market

Now that about 12 unrelated people have asked me about baked oatmeal–and 1 of them even brought me a sample (yum!)–I decided to test it out for myself.

Oatmeal in itself (even the 1 1/2-minute-in-the-microwave-old-fashioned kind) can be too time-consuming in the morning (I know, what has our busy world come to?!). And as you smarties already know, oats contain more soluble fiber than any other grain. Soluble Fiber is the champion at lowering bad LDL cholesterol. It works like this: Soluble fiber reduces the amount of bile reabsorbed in the intestines, which means more bile is excreted through bathroom activities. The liver panics and snatches LDL cholesterol out of the bloodstream to make more bile salts. Down goes your LDL cholesterol number, and your doc starts smiling again. Take home message: Eat more oats. Capiche?

Now back to the recipe at hand. This version takes about 40 minutes and can be made on a Sunday night and packaged up to be inhaled while biking, walking, or sleep-walking to work. It pretty much feels like an indulgent coffee cake. Have it for dessert!

Modified from the original version on About.com here, this one has less sugar and all the taste.

All-The-Rage Baked Oatmeal
Makes 8 servings

Prep Time: 5 minutes
Cooking Time: 40 minutes

3 Tbsp flaxseed meal (finely ground flax seeds)
1/4 cup warm filtered water
2 cups quick-cooking oats
1 cup rolled oats
1/2 cup packed brown sugar (optional)
2 tsp baking powder
1/2 tsp cinnamon
3/4 tsp salt
1/4 tsp ground ginger
1 cup unsweetened almond milk or soy milk
2 Tbsp melted Earth Balance margarine
1/2 cup fresh blueberries (preferably organic)
6 chopped fresh strawberries (preferably organic)

1. Preheat the oven to 350 F. Lightly oil an 8″ square or round baking pan.

2. In a small bowl, combine the flax meal with the warm water until the mixture forms a gel (about 5 minutes). Set aside.

3. In a medium-sized bowl, combine the quick-cooking oats, rolled oats, brown sugar, baking powder, cinnamon, salt and ginger. Set aside.  In another small mixing bowl, whisk together the almond milk and melted margarine. Add this to the dry ingredients, followed by the flax mixture. Stir until just combined. Fold in the blueberries and strawberries until evenly distributed.

4. Spread the mixture in the prepared pan and bake for 35-40 minutes, or until a toothpick inserted in the center emerges clean. Cut into 8 squares and serve warm with almond milk or soy milk.

NUTRITION INFO PER SERVING (including brown sugar): 219 calories, 6 g fat, 1.5 g saturated fat, 0 mg cholesterol, 48 g carbohydrate, 5.5 g fiber, 20 g sugar, 5.5 g protein, 1.5% vitamin A, 10.5% vitamin C, 13.5% calcium, 14% iron.

Leave the brown sugar out for an even lower sugar version. Enjoy this with herbal tea and more fruit for a high-powered way to start the day. Happy oat-ing!

Bigger Breakfast = Better Life

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

“Breaking the fast” in a big way is perhaps the best tactic in curbing daily cravings, controlling appetite, losing weight and maintaining weight loss, and staying happy, according to a new study out of Tel Aviv. Researchers found that a 600-calorie breakfast which even included something indulgent like chocolate cake (!!) compared to a low-carb 300-calorie breakfast, was significantly more successful at helping obese individuals lose weight over a 7-month period. Not only did the breakfast indulgers lose weight, but the bigger breakfast also helped them maintain their health focus and happiness because they weren’t depriving themselves of chocolatey love and great nutrients in general.

The study deets: A group of nearly 200 obese women and men were divided into 2 groups and  required to eat the same calories each day: 1400 for women, and 1600 for men. The only difference was that one group ate a low-carb, 300-calorie breakfast (aka the “Skimpy Breakfast Group”), and the other group (aka the “Big Breakfast Group”) ate a balanced 600-calorie breakfast which included cookies, cake, or chocolate. Both groups lost an average of 33 lbs per person for the first half of the study. However, for the second half of the study, the Skimpy Breakfast Group REGAINED 22 lbs per person on average, whereas the Big Breakfast Group lost an additional 15 lbs per person, making their total weight loss 40 lbs MORE per person than the Skimpy Breakfast Group at the end of the study.

The take-home message: Start Big, End Small and At Peace.

Sample 600-Calorie Balanced Breakfasts (including chocolate):

Tofu scramble
Whole grain toast with almond butter (1 piece)
Fresh fruit
Coffee with 1/2 cup vanilla almond milk
2 pieces dark chocolate

OR

Large bowl oatmeal made with:
Old-fashioned rolled oats (or gluten-free rolled oats), apple, raw cashews, cinnamon, & non-dairy milk
Fresh Fruit
2 Tbsp dark chocolate covered raisins

OR

Shamrock Smoothie – 12 ounces (1.5 servings) with added Hemp Protein Powder
Large Bran Muffin with added chocolate chips

OR

Bran flakes with banana and unsweetened soymilk
Whole grain toast with peanut butter
Orange
Chai tea with vanilla almond milk

What are some other nutrient-infused power breakfasts you love?

Detox Day 6: Time to Start Thinking About Day 8

Mmm! A half-plate of veggies

Happy Day 6! What’s the latest? Still feeling good? Sleeping well and feeling energized? Now is a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:

1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage.

2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.

3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s. High in protein, fiber, and essential amino acids, and makes your morning drink more filling.

4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.

5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, or Whole Foods.

6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.

7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.

What else will you do to carry on the healthy changes you made once the Detox is done? Hopefully you’ll all continue drinking all those energizing fluids!

Enjoy this day and the new, healthy you! XOXO

Top 10 Reasons to Eat Avocados

Photo Credit: Cyclonebill

What is it about the “alligator pear” that makes them so totally luscious, versatile, and hard to pass-up? Here’s a top 10 compiled by you, me, and some professional avocadists:

10. They’re the perfect baby food. Who doesn’t like baby food?
9.   They put the smooth in a green smoothie.
8.   They’re loaded with vitamin E, knocking out free radicals which can otherwise damage cells and DNA, and lead to wrinkles and cancer.
7.   Despite their high fat content (11 grams per half an avocado), they help to control weight and appetite because the fat is super digestible.
6.   Their color is pretty. Pretty foods make YOU pretty.
5.   They’re a yin food. Yin foods are cooling, calming, and nourishing.
4.   Guacamole, namely the kind that turns my husband into a cute version of profesh chef Bobby Flay. It uses onion, tomato, lime, and salt. And speaking of, about 53 million pounds of guacamole are eaten on both Super Bowl Sunday and Cinco de Mayo. That’s enough guac to fill a football field 5 feet deep from end zone to end zone.
3.   They’re a fantastic sandwich “moist-maker.”
2.   They’re heart-healthy, rich in cholesterol-lowering fats, potassium (60% more than bananas), B-vitamins, and essential fatty acids.
1.   They’re considered the world’s healthiest food, rich in 20 vitamins and minerals and all the essential amino acids. If you were stranded on a deserted, avocado-rich island, you would thrive until your rescue.

Other reasons to love avocado?

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