If there is a perfect fruit, it’s got to be avocado. There are dozens of strains (“cultivars”) of avocados, though only a handful are commonly sold in the U.S. Nonetheless, the ones we typically have access to should be a regular part of your diet.
Unlike most other fruit, especially modern versions cultivated for low-fiber and high-sugar, avocados are a high-fat, high-fiber, low-carb fruit. (Remember: In the Wheat Belly lifestyle, we never sweat fat intake, saturated fat, or calories. In fact, we seek out healthy fat sources and never count calories.) Because of the high-fat content, as well as over 300 calories, you will often hear advice to eat only a quarter or a half or a few slices—nonsense. Eat the whole thing, eat more than one. Celebrate the wonderful fats, fiber, calories, and flavors of avocado.
An average avocado contains:
- 29 grams fat, of which 15% is saturated (palmitic acid), 70% monounsaturated (similar to olive oil)
- 17 grams total carbs, 4 grams net carbs
- 13 grams fiber—of which around 5 grams are prebiotic fibers (about half is pectin with its own collection of unique health benefits)
Avocados are also a source of vitamin C, folate, magnesium, potassium, and phytonutrients.
Avocado is great sliced into salads, mixed into a smoothie to make it thicker and more filling, mixed into mayonnaise and into deviled eggs, and, of course, guacamole. I like just slicing an avocado in half, squeezing out the pit, then pouring salsa into it and eating with a spoon.
Here is another way to enjoy avocados as Avocado Soup:
Avocado soup can be served hot or cold. Prepared as detailed below, and you will have the hot version.
Makes 4 servings
1/4 extra-virgin, avocado, or coconut oil
1 medium yellow onion
3 cups chicken broth, divided
2 stalks celery, chopped
1 carrot, sliced
1 teaspoon salt or to taste
2 avocados, pits removed
1/2 cup cilantro, coarsely chopped
Juice of 1 lime
Optional: hot sauce
In medium skillet, heat oil over medium-high heat, then add onions. Cook until translucent, about 4-5 minutes.
Add one cup chicken broth, celery, carrot, and cover, stirring occasionally. Cook until carrots and celery softened, about 7-8 minutes. Add remaining chicken broth, then stir in salt.
Transfer mixture to blender. Spoon avocado into blender, add cilantro and lime juice. Blend until mixture is pureed.
Optionally, drizzle 1 teaspoon hot sauce over top of each serving, garnish with any remaining cilantro sprigs.