An Avocado a Day...

You may have been told that avocado is a vegetable that is too high in fat.

While it is true that avocado is a high-fat food, several components of it's fat contain research proven health benefits. Three components deserve celebration - phytosterols, PFAs and oleic acid:

• Phytosterols help keep inflammation under control. The anti-inflammatory benefits of  avocado fats as it relates to problems involving arthritis are well-documented.
• Polyhydroxylated fatty alcohols (PFAs) provides anti-inflammatory benefits.
• Oleic acid is a fatty acid in avocado helps our that increases our absorption of fat-soluble nutrients like carotenoids (think antioxidants).
• Oleic acid is a monounsaturated fatty acid that has also been shown to help lower our risk of heart disease.

Avocados are high in dietary fiber, potassium and vitamin K. Avocados are one of the "World's Healthiest Foods"  visit http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Avocado key lime crunch

FILLING
5 ripe avocados
1/2 cup agave nectar
2/3 cup freshly squeezed lime juice
2 teaspoon vanilla
4 to 6 Tablespoons coconut oil, melted
Combine avocados, agave, lime juice and vanilla in a blender or food processor, blend until creamy. Continue to blend as you pour in coconut oil. Let filling chill for a bit as the coconut oil will solidify and help the filling to be a little thicker.

Hazelnut and pecan crunch
1/2 cup of filberts (hazelnuts), finely ground
1/2 cup of pecans, finely chopped
Combine ground and chopped nuts

Spoon crunch into small serving bowls, top with filling and serve