Eat-The-Bowl Summer Salad - Better Nutrition

Eat-The-Bowl Summer Salad

This high-protein, low-cal combo is a snap to make and a treat to eat.

Every so often Chef Jeannette comes up with ideas to put some of my favorite foods together in a way I'd never think of doing-and the sheer magic of the result blows my mind. And this recipe is definitely one of those times.

If you've seen the cover of my book Smart Fat, you already know what I think of avocados. They're one of the greatest foods on the planet. Most people know that avocados are rich in healthy monounsaturated fat, but you might not know that they're also fiber heavyweights (9 grams in a single California avocado, and a whopping 15 grams in a cup of purée).

The fresh crabmeat in this lovely "Crabacado" summer salad recipe is high-protein and low-calorie. It's further enhanced by the addition of creamy avocado and Greek yogurt, not to mention a pinch of fresh herbs-try tarragon, dill, or cilantro. It's an all-around winning combo! -Dr. Jonny

Notes from Jeannette Bessinger, Clean Food Coach

You can speed the ripening time somewhat by enclosing your avocado with a banana or an apple in a brown paper bag and leaving it in a sunny indoor spot for 24-48 hours. The heat of the sunlight and the ethylene gas emitted by the fruit will work together to cut your ripening time, but you're still going to have a wait.

If you're lucky enough to find a basket of avocados that are already tender to the squeeze at the market, you can avoid the overripe options by lifting the stem and taking a peek at the flesh underneath. If it's brown and not green, the avocado is past its prime and you should take a pass.

Featured Nutrient: Avocado Oil

The oil that comes from avocados is very high in monounsaturated fat, which has been linked to a reduced risk of cancer and diabetes. Research published in the Archives of Internal Medicine found that people following a "Modified Low Carb Diet" high in monounsaturated fat lost more weight than a matched group of people following a standard low-fat diet. Avocado oil has also been shown to help increase the so-called "good" cholesterol, HDL. And in another study, the oil was found to help reduce blood triglycerides and LDL levels, as well as lower blood pressure.

Avocados also contain lutein, a natural antioxidant that supports eye and skin health. According to David Herber, MD, director of the Center for Human Nutrition at the University of California Los Angeles, "California avocados rank highest in lutein, which acts as an antioxidant, and beta-sitosterol, which blocks cholesterol absorption, compared ounce-per-ounce to other fruits. These attributes make the avocado an important fruit to choose to protect your heart."

View our Crabacado Recipe


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