Avocados are a healthy choice

2670198_lby Joanne Henning Tedesco —

The avocado is a nutrient-dense fruit that offers vitamins, minerals and beneficial plant compounds to help maximize the nutrient quality of your diet.

These nutrients include:

  • Mono-unsaturated fats that lower LDL (bad cholesterol) and maintain HDL (good cholesterol) when substituted for saturated fat
  • Folate, one of the B vitamins that promotes healthy cell and tissue development
  • Potassium, which balances the body’s electrolytes
  • Vitamin E, the antioxidant that neutralizes free radicals
  • Lutein, a carotenoid linked with heart, prostate and eye health
  • Beta-sitosterol, a plant compound shown to help maintain healthy cholesterol levels

Try this unusual and slightly sweet chilled avocado soup for a healthful way to add these nutrients to your diet.


Chilled Avocado-Grapefruit Soup 


  • 3 small- to medium-size ripe avocados
  • 2 cups grapefruit juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon cinnamon
  • 1-1/4 cups water
  • 1/4 cup apple juice or apple-apricot juice
  • Maple syrup or other sweetener, to taste


In a blender or food processor, purée the avocado pulp with the grapefruit juice until very smooth. Pour the purée into a bowl and stir in the rest of the ingredients. Chill for several hours. Serve cold in small bowls as an accompaniment to dinner or as an after-dinner snack. Serves 6.


Joanne Henning Tedesco is editor of AzNetNews.

Reprinted from AzNetNews, Volume 32, Number 5, October/November 2013.

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