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Citrus Salad With California Avocados

Contributed by: NAPSA

California Avocados: A Better Choice For Healthy Lifestyles

by Elizabeth Pivonka, Ph.D., R.D.,
President, Produce for Better Health Foundation

Citrus Salad With California Avocados
(NAPSA) - Today's health conscious individuals desire foods that can help maintain a healthy weight, while providing great taste. California avocados are delicious, satisfying and offer a healthy alternative to traditional sandwich spreads and salad dressings that are laden with cholesterol and saturated fat. Fruits and vegetables are a great choice for weight loss/maintenance because they are generally low in calories.

The Fullness Factor: Energy Density

A new concept regarding weight control involves eating foods with a low energy density. Energy density is the amount of calories in a portion of food. By filling up on foods with a low energy density, like fruits and vegetables, one consumes fewer calories, while still feeling satisfied with a substantial amount of food.

According to Dr. Barbara Rolls from Penn State University, avocados have a low energy density with only 48 calories per ounce, which is comparable to the energy density of an ounce of roasted chicken breast without skin. In addition, the taste and texture of avocados is appealing and contributes to satiety, according to Dr. Adam Drewnowski from the University of Washington, who studies food palatability. Thus, California avocados can play an integral role in weight loss and weight maintenance.

Avocados are a member of 5 A Day The Color Way's green group. Eating a wide range of colorful fruits and vegetables helps you stay healthy and energetic.

Ingredients:

  • 3 6-inch corn tortillas
  • 4 oranges
  • 4 grapefruits
  • 2 tablespoons honey
  • 2 tablespoons raspberry vinegar
  • 1 sliced ripe California avocado

Directions:

Cut tortillas in half and slice into very thin strips. Bake the strips by placing on a cookie sheet and baking in a preheated 325 F oven for 7-8 minutes. Grate the oranges to obtain 2 teaspoons of rind for each serving. Peel oranges and grapefruits, section and seed.

In a large bowl, mix honey, raspberry vinegar, orange and grapefruit sections. Add orange rinds and tortilla strips. Top with avocado slices.

Healthy Alternatives

  • Spread mashed avocado on whole-grain toast with seasonings instead of cream cheese and save 5 grams of fat.

  • Dip baked tortilla chips into guacamole (7g fat per 2 Tbsps. guacamole and 2 oz. chips) instead of potato chips and sour cream dip (35g fat per 2 Tbsps. dip and 2 oz. chips).

  • Toss salads with avocado slices and balsamic vinegar instead of creamy dressing. You'll add more flavor and save 14 grams of fat.

  • Serve a veggie personal pan pizza topped with grilled avocados and feta cheese (11g fat) instead of pepperoni and mozzarella cheese (55g fat).

  • Sprinkle diced avocados over scrambled eggs instead of cheddar cheese (110 calories per oz.).

Serving Size: Makes 6 Servings

Nutritional Information: Per Serving: calories: 235, total fat: 5.3g, saturated fat: 1.0g, % calories from fat: 18%, % calories from saturated fat: 3%, protein: 3g, carbohydrates: 51g, cholesterol: 0mg, dietary fiber: 15g, sodium: 93mg


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