4 Things You Never Knew About Avocados
by chef tana j duncan
Avocados are one of natures most powerful ‘superfoods’ and pregnant women especially can benefit in major ways from the fatty rich perfection of the avocado.
There’s symbolism in their form as well- an avocado even looks like a pregnant woman!
Here are just four of the many ways avocado has a positive effect on your health:
Packed with potassium, vitamin C, magnesium, B vitamins and more. They contain more potassium then bananas which is necessary for proper heart function, blood pressure and kidney health. Magnesium is one of the unsung heroes of pregnancy and is great for calcium absorption, hearth health and anti-stress.
Folate and Folic acid:
Folic acid is necessary for the absorption of iron and a vital part of your nutrition during pregnancy- as a pregnant woman's blood volume increases 50% towards the end of her pregnancy. Also helps ensure proper growth, and development of the fetus and can help prevent certain birth defects such as neural tube defects and spinabifida.
Monounsaturated Fatty Acids:
The majority of the heart-healthy “good” fat found in avocados is oleic acid. Oleic acid is great for reducing inflammation and lowering blood pressure.
Many people are shocked to find out that avocados are quite high in fiber- with 7 grams of
fiber in a 3.5 oz serving- thats 27% of daily recommended allowance. digestion and metabolic health.
Tana’s Guacamole Recipe
• 3 ripe avocados
• 1 lime
• 1/2 cup cilantro chopped
• 2 cloves chopped garlic
• 1/4 cup finely diced red onion
• 1/2 cup sour cream
• 1 tsp cumin
• 1/4 cup quesa fresca
• 1/2+ tsp salt (to taste)
*Important for proper
Mash avocado and sour cream in medium sized bowl with fork or potato masher until smooth consistency.
Add cumin, lime, salt, onion and garlic.
Mash/mix until well combined.
Top with quesa fresca & enjoy!
Makes about 1.5-2 cups
Chef Tana J Duncan is a natural foods personal chef residing in Santa Cruz, CA. She is also owns Bay Area catering company, Salt & Stone Catering. With her love for cooking with natural foods, she has an incredible passion for pregnancy, women's health and the value of nutritional meals. In her spare time, you can catch Chef Tana cooking up something hot for her clients, adventuring in the city with her best friends or hanging out with her son, Zenovio.
Visit her website!