The Avocado Advantage
What has more potassium than a banana, more fiber than an apple, and a hearty dose of heart-healthy monosaturated fat? No wonder the avocado has achieved superfood status! Whether you dice it, slice it, or mash it, you’re sure to benefit for this fruit’s many – and we mean many – vitamins and minerals.
For a little avocado inspiration, check out these healthy and delicious recipes from Chattanooga locals!
Photos by Sarah Unger
Mezcla Cocina Y Cantina’s Spicy Vegan Avocado Salsa
By Ana Maria Bravo, Chef
- 8 serrano peppers, deseeded and deveined (can use less peppers for less heat)
- 2 garlic cloves
- 1 Ib. fresh tomatillos, husk removed
- 1/2 onion
- 1 avocado
- 1/2 bushel cilantro
- 1 Tbsp. coarse sea salt
- 3 oz. water
- Roast the peppers, garlic, tomatillos, and onion on a flame grill or pan. Make sure to only cook the tomatillos halfway. Remove from heat once they start to brown.
- Add all cooked ingredients in a blender along with the avocado, cilantro, salt, and water. Blend ingredients together until the salsa is smooth and creamy.
- Garnish with fresh chopped avocado pieces and cilantro.
Photos by Rich Smith
Mary Haymaker’s Avocado, Tomato, and Corn Salad
For the dressing:
- 1/4 cup freshly squeezed lime juice
- Zest of 1 lime
- 1/2 cup extra-virgin olive oil
- 1 clove garlic, very finely minced
- 1 tsp. Dijon mustard
- 2 tsp. honey
- 1/4-1/2 tsp. kosher salt, to taste
- 1/4 tsp. ground black pepper
For the salad:
- 2 ripe avocados, pitted, peeled, and diced
- 1 pint grape or cherry tomatoes, halved or quartered depending on size
- 1/2 cup fresh corn kernels or thawed frozen corn kernels
- 1/4 cup fresh basil, cut into thin ribbons
- 2 Tbsp. fresh chives, chopped (freeze-dried herbs also work well here!)
- To make the dressing, place all ingredients in a jar. Tightly close the lid and shake vigorously to emulsify.
- Place all salad ingredients into a medium bowl, reserving some of the herbs for garnish. Pour half of the dressing over the salad and toss to combine. Add more dressing to taste or reserve remaining dressing to pass at the table. Sprinkle remaining basil and chives on top of the salad and serve immediately.
Note: This salad is great to pack for lunch, but wait until the last minute to add the avocado. The acid from the lime juice will help keep the avocado from turning brown, but some browning will still occur.