Avocado Smoothie Recipes and Health Benefits

The avocado is a fruit that is native to Mexico and stems back to 10,000 BC. It thrives in warmer climates but is grown locally in California.

Avocados are creamy and smooth. They are most commonly known for being used as the base for guacamole.

Avocados can make a great base for a high-energy green smoothie that will satisfy you and keep you going for hours. If you would rather have a smoothie with less fat (or thickness), simply add ¼ to ½ of an avocado to the smoothie and mix with another base such as pear, mango or banana.

Avocado Nutrition and Health Benefits

Avocados are high in fat (the good kind) and contain the fat-soluble vitamin E.

Avocados are an excellent source of antioxidants that may help slow aging and prevent certain cancers and heart disease. They are high in folate which also helps protect your heart and may guard against stroke. Studies have shown that avocados can lower cholesterol, guard against eye disease, help fight oral cancer, prevent breast cancer and has been shown to inhibit prostate cancer.

Avocados promote the absorption of certain nutrients such as lycopene and beta carotene, so add a tomato and carrot to your avocado smoothies to help maximize your nutrition.

Smoothie Recipes

Avocado-Apple Smoothie
1 green apple
1/2 avocado
1 tbls lime juice
1/2 – 1 cup water

Calories: 233 | Fat: 15g (grams) | Protein: 2.4g | Carbs: 27.6g | Calcium: 2% | Vitamin A: 4% | Vitamin C: 28%

Avocado-Banana Smoothie
1/2 avocado
1 banana
1 apple
1 stock of celery
1-2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 365 | Fat: 15.7g (grams) | Protein: 5.2g | Carbs: 61.4g | Calcium: 9% | Vitamin A: 50% | Vitamin C: 69%

Avocado-Kiwi Smoothie
½ avocado
2 kiwis
1 banana
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 379 | Fat: 15.8g (grams) | Protein: 6.3g | Carbs: 63.3g | Calcium: 12% | Vitamin A: 47% | Vitamin C: 290%

Avocado-Berry Fruit Smoothie
¼ avocado
½ cup of red raspberries
½ cup of blackberries
1 whole banana
1/2 cup water

Calories: 275 | Fat: 8.2g (grams) | Protein: 6g | Carbs: 53.5g | Calcium: 12% | Vitamin A: 84% | Vitamin C: 148%

How To Select Avocados

Ripe avocados give slightly to pressure, but bruise very easily. Hard, unripe avocados ripen nicely at room temperature in a couple days. Simply remove the peel and discard the large pit in the center. The outer flesh should be light green, becoming yellow towards the center and cut easily with a knife.

Avocados grown in California are available in stores from March through September. However, it is possible to get avocados from Mexico and other warmer countries all year long.

Avocados have the lowest risk of pesticide residue (1 out of 100) according to the Environmental Working Group, so it is not necessary to purchase organic avocados if you are trying to save money on your grocery bill.

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