Creamy rich avocado, or butterfruit, as it’s called in India, is already considered the world's healthiest fruit because of its high nutrient content including dietary fiber, potassium, folate, vitamin B6, vitamin C, vitamin K, vitamin E, and copper. Avocados contain oleic acid, a monounsaturated fat that may help lower cholesterol. Folate, or folic acid, is a nutrient important in heart health. Both potassium and folate have been shown to improve heart health and in so doing, reduce the risk of brain diseases, like Alzheimer’s and dementia.
To supercharge my guacamole, I add nature’s multivitamin: Blue Green Algae. A blend of freshwater and sea algae provides a rich source of trace minerals and micronutrients. These nutrients have been shown to help improve metabolic function, enhance mental clarity and concentration, and help support healthy joint and muscle functions. This sea veggie also contains Omega-3 Essential Fatty Acids and is high protein. It is truly a superfood, supplying more concentrated vegetable nutrition than any other whole food. For smoothies, add 1 teaspoon per person (your smoothie will be green, but you won’t taste it, promise!).
The final superfood I use is Celtic Sea Salt. This special salt is harvested from the ocean in a pristine and protected area of Brittany, in northwestern France. Celtic salt is unheated and unrefined, consisting of 14 percent trace mineral elements and 84 percent sodium chloride. Table salt by contrast contains 97.5 percent sodium chloride and no trace minerals. Celtic Sea Salt is light gray in color and moist to the touch. Many diets can be low in these minerals, as our soil has been depleted of them over time.
We lose electrolytes (aka minerals) when we sweat; making summer an especially good time to replace your regular salt with this mineral-rich version. Look for Light Grey Celtic salt (also called Celtic Grey Sea Minerals) or Fleur de Sel, as these types have not been heated at all, thus retaining all minerals. This variety comes in coarse form only, so use a coffee or nut grinder to grind it fine at home. As moisture remains in this natural product, it will not pour. Pinch between your fingers to sprinkle.
I also add tomatillos to my guacamole for a bright, traditional Mexican flavor, along with grated zucchini and cucumber to lighten the dip without altering its taste. Although not a superfood, the tomatillo is a relative of the garden tomato has a great taste and is full of vitamins C and K, lycopene, potassium, flavonoids and folate. A key ingredient in many fresh and cooked Latin American green sauces, when selecting them look for firm fruit with tight, unwrinkled husks. Leaving their papery covers on, tomatillos will keep well in the fridge (unlike tomatoes) for several weeks.
Gifted Guacamole
1 large avocado, pitted and peeled
Juice of ½ a lime, or to taste
2 tomatillos, peeled
2-3 tablespoon chopped cilantro
3 chives, or ½ cup onion, chopped
1 jalapeno chili pepper, seeded
1 cup plain nonfat yogurt, strained or three-quarters of a cup *Greek-style nonfat yogurt
two-thirds cup finely grated zucchini
two-thirds cup finely grated cucumber, well drained
2 roma tomatoes, finely chopped
half teaspoon sea salt, or Celtic sea salt
1 dash hot pepper sauce, or to taste
1 ½ teaspoon blue green algae powder
half teaspoon cumin, optional
*Greek-style yogurt is already strained, but is a bit more expensive and not always available.
PREPARATION: If using plain yogurt, insert a coffee filter or paper towel into a mesh strainer and strain the yogurt over a bowl for at least 1 hour (can be done ahead of time, overnight in the refrigerator). Meanwhile, grate the cucumber. Place in a sieve and press with a spoon to drain excess liquid. This may take about five minutes.
1. In a food processor or blender, puree lime juice, tomatillos, cilantro, chives, jalapeno, cumin, and yogurt.
2. In a bowl, mash the avocado. Add zucchini, cucumber, and tomato and mix well. Add green puree, salt, and hot sauce. Stir to blend.
Serve with fresh, crisp veggies, and baked tortilla chips, or spoon over tacos. Makes about 1 quart. 8 Calories/1 Tablespoon.
Robyn Rubenstein is the author of the Alzheimer’s fundraising cookbook “Warming Foods for Cooler Weather” which can be purchased through her website www.thecookbook.ning.com.
