Avocados have become a very popular fruit lately. In America, 4 times more avocados are consumed now than in 2001. Americans eat over 4 billion avocados per year! Avocado toast has become a sensation as well as using avocados in smoothies. The recipe below for Dill Yogurt Avocado Dressing is now our favorite Mediterranean Salad Dressing. It is tangy, rich, delicious and darn good for you!
A few tips for making this dressing:
- Remove as much of the stem as possible from the dill. The less stem the less you will need to mix in the food processor.
- Use a perfectly ripe avocado. This will ensure a creamy avocado flavor in your dressing.
- Add more water if desired. You can add more water to this recipe if you want a thinner dressing. Depending on the amount of water you add, you will want to salt and pepper, to taste.
This dressing also goes very well on white fish or chicken. I would add it after cooking as a topping.
Avocado has been touted as a superfood which is, along with its exquisite creamy flavor, a big reason why everyone goes cuckoo over avocados. But is it really that good for you? Let’s take a deep dive into the nutrition of an avocado.
- People think avocados are high in fat and calories – A whole avocado has 227 calories and about 30 grams of fat. Yikes! Shouldn’t we be throwing our avocados out the window with that much fat? The majority of the fat that is in an avocado is the healthier monounsaturated fat (similar to what is found in extra virgin olive oil). This kind of fat is beneficial for both heart disease and diabetes. The fat is also filling which means it can be helpful for losing weight. As far as the calories, 227 is not ridiculously high and many recipes call for only half of an avocado which would be around 114 calories, about the same amount of calories as a banana.
- Avocados are high in fiber – One avocado has about 9 grams of dietary fiber which is around a third of daily fiber needs. The fat in an avocado covers up the taste of the large amount of dietary fiber.
- Avocados are nutrient dense – Avocadoes are packed with nutrients. They are high in magnesium, potassium, vitamins K and E and phytosterols just to name a few. One avocado has more potassium than a banana!
- Avocado consumers are healthier – “An analysis of adult data from the NHANES 2001–2006 suggests that avocado consumers have higher HDL-cholesterol, lower risk of metabolic syndrome, and lower weight, BMI, and waist circumference than nonconsumers.” In other words, avocado consumers are indeed healthier than nonconsumers.
How to choose an avocado – If you are planning on eating avocado you should plan a few days ahead, because you never know how ripe the avocados in the store might be. When choosing an avocado, lightly press the avocado with your thumb and forefinger. If it is soft to the touch then it is ripe and ready to go. If it is still very firm you will need to let it ripen for a few days before using it. If your avocado is getting too ripe you can refrigerate it to slow down the ripening process or simply use it as quickly as possible. Once the avocado begins to brown inside it becomes bitter and should be thrown away.
How to cut an avocado – There have been many reports (unfortunately with photos) of avocado cutting injuries. The most important tip is to make the cuts on a cutting board instead of in your hand. Here is a video on how to cut an avocado in a totally unique and safe way.
For the traditional way to cut an avocado without cutting your hand, here is a video by Jamie Oliver:
Dill Yogurt Avocado Dressing
Ingredients
- 1 avocado, flesh only
- 1/2 cup whole fat Greek yogurt
- 1 lemon juice
- 2 green onions, chopped
- 1/2 cup dill, packed, stems removed
- 1/4 cup extra virgin olive oil
- 1/4 cup water
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Add all ingredients to a food processor. Using low setting, blend just until dill and green onions are finely chopped. Don't overmix. You can add more water for desired consistency.
Nutrition
About the Author: Bill Bradley, R.D.
