ADD AN AVOCADO

Sure, avocados have received a lot of negative attention in the news lately. From their attainability, to quality, all the way to their heavy price tag. But there is no denying that the simple addition of avocado will easily upgrade pretty much everything, from a piece of toast to a bland, everyday salad.

However, it's time to start talking about another use for this versatile fruit, and that is when you add it to your smoothie. A secret ingredient that will result in a smooth, creamy texture, with a fresh flavor that won't compete with the other ingredients. When you add half an avocado to your smoothie the results will be a happy surprise.

If you are more of a casual enjoyer of avocados and only pick them up for the occasional taco night, you will still be able to enjoy an impromptu smoothie if you get the craving. A lot of smoothie recipes only call for half an avocado. Just scoop the other half into a freezer friendly bag or container and save for another day. Avocados are mostly fat, so they actually freeze just fine for a good month. They will blend easily in the future and give the same consistency as before.

By adding avocado to your smoothie, you're also adding a lot of nutritional value. Avocados are not only high in protein, they are also high in monosaturated fats, and a good source of fiber.

You can always add half an avocado to any of your favorite smoothie recipes, just be careful of the calorie count, if that is what you are watching for. Or, try this super simple recipe the next time you have an extra avocado sitting around. Take half an avocado, one cup milk of your choice, two tablespoons of honey and blend.

Here are some additional things you may not know about avocados.

Avocados are loaded with vitamins. According to the U.S. Department of Agriculture's National Nutrient Database, avocados are a great source of numerous vitamins, including C, E, K, and B-6. Avocados also contain beta-carotene, which the human body converts into vitamin A that promotes healthy skin and a strong immune system.

Avocados can benefit vision. Avocados contain lutein and zeaxanthin, a pair phytochemicals concentrated in the tissues in the eyes. Lutein and zeaxanthin are believed to block blue light from reaching structures in the retina, thereby reducing a person's risk of developing macular degeneration. In fact, studies published in the American Journal of Epidemiology, the American Journal of Ophthalmology and The Archives of Ophthalmology found that diets high in lutein and zeaxanthin are associated with a lower risk of macular degeneration, which the American Macular Degeneration Foundation notes is the leading cause of vision loss in the United States.

Avocados can promote healthier bones. Because they're high in vitamin K, a nutrient that is crucial for bone health, avocados may help reduce a person's risk of developing osteoporosis, a condition characterized by bones becoming fragile and brittle due to loss of tissue, according to the journals. Vitamin K may help improve the intestinal absorption of calcium. That's a significant benefit, as calcium deficiency has long been associated with a greater risk for osteoporosis.

Avocados may help fight depression. Avocados are loaded with omega-3 fatty acids, which benefit the body in myriad ways. One of those ways is by helping to reduce the symptoms of depression. Polyunsaturated fats such as omega-3 fatty acids are thought to antagonize inflammatory cytokines that can contribute to feelings of depression.

Stuffed Avocados

1 Avocado

1 5-ounce can of tuna

1/4 cup plain Greek yogurt

2 Tbsp. red onion, inely chopped

1 Tbsp. fresh parsley, chopped

1 Tbsp. fresh cilantro, chopped

1/2 Tbsp. dijon mustard

1/2 Tbsp. mayo

Salt and pepper to taste

Directions:

Combine tuna, Greek yogurt, red onion, chopped parsley, chopped cilantro, dijon mustard, and mayo in a mixing bowl. Season with salt and pepper.

Slice avocado in half and remove the pit. Split the tuna mixture in half and spoon into the halved avocado.

Avocado Smoothie

Half an avocado

1 cup milk of choice

2 Tbsp. honey

Directions:

Blend all ingredients until smooth and serve while cold.