"avocado nutrition"

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

It has been suggested that prebiotics intake may: exert protective effects to prevent colon cancer; reduce inflammation and symptoms associated with inflammatory bowel disease; lower some risk factors for cardiovascular disease; enhance the bioavailability and uptake of minerals, including calcium, magnesium and possibly iron; and promote satiety and weight loss and prevent obesity. It’s also important to understand, in order to improve the prevention of these diseases, we need to reduce visceral fat. 

In my latest book, Flat Belly 365, I discuss the importance of three main principles: gut health, reduction of visceral fat and lowering inflammation. Flat Belly 365 specifically targets visceral fat which can cause chronic inflammation. Chronic inflammation is the state of the body constantly releasing inflammatory chemicals, such as cytokines, that damage cells in the body. Having the right ratio of good gut bacteria and a non-excessive amount of visceral fat can help reduce chronic inflammation and the risk of chronic diseases. One way to improve gut health and reduce visceral fat is by eating the right foods that contain probiotics, prebiotics and anti-inflammatory superfoods. 

California Avocados are the perfect superfood because they can help promote gut health and lower inflammation due to its numerous nutritional components. California Avocados contain prebiotic fiber that nourishes the probiotics in your gut. They are also a good source of monounsaturated fat that may help reduce visceral fat and inflammation.

Now that we know that consuming prebiotics, probiotics and superfoods are important, here is a good sample 1-day menu using California Avocados as a prebiotic source and superfood. To add probiotics to this sample day, you can snack on yogurt and/or fermented vegetables between meals. To learn more about probiotics and prebiotics, read 5 Ways to Reboot Your Gut for Health

Start your day with a delicious Fruity Avocado Smoothie Bowl. Enjoy a fulfilling lunch with an Egg and Avocado Spring Salad and end your day with a warm and delicious Albondigas Soup. All recipes are from the book Flat Belly 365. For more about the book, visit Flat Belly 365.

Flat-belly Friendly Recipes

Fruity Avocado Smoothie Bowl Recipe

Fruity Avocado Smoothie Bowl

This creamy, fruity bowl is perfect for a spring breakfast. With spinach, pineapple, and avocado, this smoothie bowl delivers an antioxidant punch of vitamins A, C and E to get your day started right. This breakfast contains a high potency of vitamin C (100% DV) and vitamin K (370% DV). It is also an excellent source of fiber, vitamin B1 through B6, vitamin A and E, calcium, iron, folate and potassium.

¾ cup pineapple chunks, frozen
⅓ ripe, Fresh California Avocado, seeded and peeled
¾ cup almond milk, unsweetened (soy milk as an alternate)
3 cups spinach
1 scoop pea protein* (soy or rice protein as an alternate) 

*Note: To provide 20 grams of protein


  1. Place the pineapple, avocado, almond milk, spinach, and protein powder in a blender
  2. Puree until it reaches a smooth consistency
  3. Pour the smoothie into a medium-sized bowl. Sprinkle with toppings of choice

Serving Suggestion: Sprinkle with your favorite toppings such as coconut, fresh fruit, seeds and nuts.

Beverage Pairing: Glass of water

Egg and Avocado Spring Salad Recipe


Zesty greens and radishes pair with tasty avocado and egg is this quick and easy salad. Enjoy this low sodium salad as meal or a side dish. Either way it is packed with 10 g of protein and is an excellent source of fiber, folate, vitamin A, vitamin B2, B3, B5, B6, B12 and vitamin C. 

2 radishes, sliced
2 scallions, sliced
1½ cups arugula 
2 cups baby romaine lettuce
1 hard-boiled egg, quartered
⅓ ripe, Fresh California Avocado, seeded, peeled, and sliced


  1. In a medium bowl, add the radishes, scallions, arugula, and romaine lettuce
  2. Toss and mix well  
  3. Top with the egg and sliced avocado

Serving Suggestion: Serve with two tablespoons of light dressing

Beverage Pairing: Iced green tea

Chicken Albondigas Soup Recipe


In Spanish-speaking countries, albondigas means meatballs. Typically, albondigas are something that your grandmother makes. This easy recipe brings together flavors from South America and the United States from cilantro to California avocado. It is also packed with 32 g of protein and offers an excellent source of fiber, vitamin A, B2, B5, B6, B12, C, K and potassium.

For the meatballs
1 lb. ground chicken
¾ cup cooked brown rice (1/4 cup dry)
¼ diced cup red onion
¼ cup diced green bell pepper
½ tsp. sea salt
¼ tsp. black pepper

For the soup
8 cups low sodium chicken broth
½ green bell pepper, sliced
½ red onion, sliced
3 celery stalks, sliced
1 cup carrots, sliced
½ cup fresh cilantro, chopped
1/2 tsp. sea salt, or to taste
½ tsp. black pepper
1 ripe, Fresh California Avocado, peeled, seeded and sliced


  1. In a medium bowl, add the ground chicken, rice, onion, diced bell pepper, salt, and black pepper. 
  2. Mix thoroughly and shape into eight 2¼-oz meatballs with a 2-inch diameter. 
  3. In a medium-sized pot, pour in the chicken broth and bring to a boil on medium high heat. 
  4. Add the chicken meatballs and cook for 10 minutes. 
  5. Add the sliced bell pepper, onion, celery, carrots, cilantro, salt and black pepper. Cook for 5 minutes or until the vegetables are tender. 
  6. Serve soup with avocado on top. 

Serving Suggestion: This soup goes well with a squeeze of lime

Beverage Pairing: Herbal tea

Manuel Villacorta, MS, RDN

Manuel Villacorta, MS, RDN, is an internationally recognized, award-winning registered dietitian-nutritionist with more than 20 years of experience. He is the author of seven books: Eating Free, Peruvian Power Foods, Whole Body Reboot: The Peruvian Superfoods Diet, Flat-Belly 365, and The Essential Cookbook for Men, Low-Calorie Weight Loss Cookbook and Prediabetes Weight Loss Solution.

A respected and trusted voice in the health and wellness industry, Manuel has acted as a health blog contributor for The Huffington Post, on-air contributor to the Univision television network, and health and lifestyle contributor for Fox News Latino. He is an in-demand health and nutrition expert on local and national television and radio. He has appeared on National Geographic, The Today Show, Good Day New York, CNN, ABC7 Eyewitness News, Telemundo, and Univision, among others. Manuel also has been featured in print and online articles in both the general and Hispanic markets, including Woman’s World, Natural Solutions, Closer, MORE, Latina Magazine, and Men’s Fitness, to name a few.

Manuel is one of the leading weight loss and nutrition experts in the country. He is the owner of MV Nutrition, a San Francisco-based private practice and the recipient of five ‘‘Best Bay Area Nutritionist’’ awards.

Manuel is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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