15-Minute Creamy Avocado Pasta

I love avocados!  They are a healthy fruit—they are a good source of fiber.  Avocados provide all 18 essential amino acids necessary for the body to form a complete protein.  And the protein in avocado is readily absorbed by the body because avocados contain fiber.  If you are trying to cut down on animal sources of protein in your diet or if you are a vegetarian, vegan, or raw foodist seeking more protein, avocados are great, and it turns out that there are many ways to use them in your daily diet.

Avocados also provide the healthy kind of fat that your body needs.  Like olive oil, avocados contain monounsaturated fat which helps to boost levels of HDL cholesterol (good, or “happy” cholesterol).  HDL protects against damage caused by free radicals and helps regulate triglyceride levels which can help to prevent diabetes.  Oleic acid is the primary fatty acid in avocados, and they are also high in omega-3.  Both of these components protect against heart disease.

Avocados are an excellent source of carotenoids such as beta-carotene, alpha-carotene, lutein, and other phytonutrients.  We normally think of carotenoids being found in red and orange produce (like carrots).  Carotenoids deliver high quality vitamin A, which protects eye health and enhances the functioning of the immune system. 

This combined effect of all of the nutrients contained in avocados offers powerful anti-inflammatory benefits.  The unique combination of vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids decreases inflammation.  One of the benefits of lower inflammation is the prevention or decrease in symptoms of both osteo- and rheumatoid arthritis.

When buying avocados, avoid those that have become over-ripe—they will have dents and feel overly soft when you hold them.  A ripe avocado will have no dents in its skin and will feel slightly soft when squeezed.  You can also buy unripe avocados, which feel very hard when gripped, and allow them to ripen at home.  Putting them into a paper bag will hasten the ripening process.  The part of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.

So, how to eat an avocado?  Of course, the main ingredient in guacamole is avocado.  Whip some up for Cinco de Mayo!  Or, peel and slice avocados and add to your salads.  To prevent browning, sprinkle sliced avocado with lemon juice.

Here is a recipe that I am very fond of—it is vegetarian, vegan, soy-free, nut-free, and gluten-free.  The avocado works wonderfully in this recipe to make a sauce that is creamy and thick; you will think that there is cream hiding in there!  Adjust the garlic to your taste.  This recipe makes 2 servings.   

Note:  this recipe does not reheat well because of the avocado in the sauce.  Please serve immediately.

Ingredients:

1 medium-sized ripe avocado, pitted and peeled.

½ lemon, juiced, plus lemon zest to garnish

2-3 garlic cloves or less, to taste

½ tsp. sea salt or to taste

¼ cup fresh basil

2 tbsp. extra virgin olive oil or avocado oil

2 servings (6 oz.) of your choice of pasta

Freshly ground black pepper, to taste

Bring several cups of water to a boil in a medium-sized pot.  Add in the pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

While pasta is cooking, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor.  Process until smooth.  Now add in the pitted and peeled avocado, basil, and salt.  Process until smooth and creamy.

When pasta is done cooking, drain and rinse in a colander and place pasta into a large bowl.  Pour on sauce and toss until fully combined.  Garnish with lemon zest and black pepper.  Serve immediately.  Ta Da!

Enjoy!

Blessings to you,

Nurse Anne