Superfood Snacking with Superfruit California Avocados

Written by our friend Michelle Dudash, RDN

Superfoods, like California Avocados are a natural choice for health conscious snackers. This superfruit contributes nearly 20 vitamins, minerals and phytonutrients at 50 calories for a 1-oz serving (about 1/5 of a medium avocado). And the good fats in California Avocados help boost nutrient absorption of fat soluble nutrients, like vitamins A, D, E and K, from foods eaten with the fruit.

Avocado and Good Fats

Avocados are virtually the only fruit with good monounsaturated and polyunsaturated fat. What’s more, these good fats do not raise LDL “bad” cholesterol levels.

The California Avocado Superfood

All of that good nutrition is packaged with the great taste of California Avocados. As a chef and registered dietitian it doesn’t get much better than that, which is why I love creating snack recipes that feature the premium fruit. Delicious and nutritious, the California Avocado Spinach and Greek Yogurt Dip and California Avocado and White Bean Wrap recipes have fewer than 200 calories per serving, are high in folate, vitamins A and K, and provide the minerals potassium and magnesium.

Both recipes are simple to prepare and don’t require heating the oven, making them cool summer snacks. Enjoy!

What are your favorite ways to include California Avocados in your superfood snacks? Let me know in the comments!

California Avocado Spinach and Greek Yogurt Dip
Tart Greek yogurt combined with creamy avocado gives this spinach dip a nutritious twist on a classic party staple. Each ¼ cup serving delivers a good source of vitamin C and fiber. Dip in with whole grain pita chips and vegetable crudités. Enjoy it as a snack or bring to the next potluck. Your friends are sure to be impressed.

Serves: 8

Prep time: 15 minutes

Cook time: 0 minutes

Total time: 15 minutes

Ingredients

• 2 scallions, cut into 4 pieces each
• 2 ripe, fresh California Avocados, seeded, peeled and quartered**
• 1/4 cup nonfat Greek yogurt
• 2 Tbsp. grated Parmesan cheese
• 1 Tbsp. and 1 tsp. fresh lemon juice
• 1 Tbsp. and 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. garlic powder
• 1/4 tsp. freshly ground black pepper
• 1 (10-oz.) package frozen chopped spinach, thawed, moisture squeezed out well

Instructions

1. Place scallions in a food processor and blend until finely chopped.
2. Add the avocados, yogurt, Parmesan cheese, lemon juice, soy sauce, garlic powder and pepper, and puree until smooth.
3. Add spinach and pulse just until incorporated.
4. For optimal taste, refrigerate for a few hours before serving.

Nutrition Information Per Serving: Calories 90; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 0.5 g, Mono 4 g); Cholesterol 0 mg; Sodium 160 mg; Potassium 350 mg; Total Carbohydrates 6 g; Dietary Fiber 4 g; Total Sugars <1 g; Protein 3 g; Vitamin A 4260 IU; Vitamin C 7 mg; Calcium 74 mg; Iron 1 mg; Vitamin D 0 IU; Folate 90 mcg; Omega 3 Fatty Acids 0.1 g

% Daily Value*: Vitamin A 90%; Vitamin C 10%; Calcium 8%; Iron 6%

California Avocado and White Bean Wrap
My tasty wrap offers a beautiful rainbow of colors and array of nutrients. Naturally cholesterol free, this vegan-friendly wrap is rich in dietary fiber and vitamin C. It’s also low in sodium and provides your body with iron and protein. Cut it in half for two scrumptious snack servings. Or a full wrap can even satisfy your appetite as a balanced plant based lunch.

Serves: 2

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 minutes

Ingredients

• 1/2 cup canned white beans, rinsed and drained
• 1 tsp. balsamic vinegar, plus additional for drizzling
• 1 (8-in.) low-sodium whole-grain tortilla
• 1/2 ripe, fresh California Avocado, seeded, peeled and sliced**
• 1/4 red bell pepper, cut into thin strips
• 1/2 cup baby spinach
• 1/4 tsp. salt-free garlic and herb seasoning
• Freshly ground black pepper to taste

Instructions

1. Place the beans and balsamic vinegar in a small bowl and mash with a fork.
2. Spread a thin layer of the mixture on the bottom two-thirds of the tortilla plus spread a line of the mixture at the top edge of the tortilla, to help seal the tortilla after wrapping.
3. Lay the avocado slices on top of the beans on the bottom half of the tortilla. Place the bell pepper strips in a horizontal line above the avocado. Sprinkle with the garlic and herb seasoning and the black pepper. Top with spinach and drizzle a few drops of balsamic vinegar over the spinach.
4. Starting with the bottom of the tortilla, roll it tightly. Cut in half diagonally.
5. For optimal freshness, enjoy on the same day of preparation.

Nutrition Information Per Serving: Calories 170; Total Fat 6 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 60 mg; Potassium 590 mg; Total Carbohydrates 26 g; Dietary Fiber 6 g; Total Sugars 2 g; Protein 6 g; Vitamin A 1228 IU; Vitamin C 24 mg; Calcium 80 mg; Iron 2.7 mg; Vitamin D 0 IU; Folate 99 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 25%; Vitamin C 40%; Calcium 8%; Iron 15%

Footnotes:

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. As with all fruits and vegetables, wash avocados before cutting.