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Fast Cheap and Easy March 26, 2013  RSS feed

Fast, Cheap, Easy and Healthy - Part 11

By Sherry Matney


Sherry Matney Sherry Matney Can you believe only two more columns to go and the big question is “Will she get below 150?” I can tell you that the scales dipped to that lusted for mark but didn’t stay there. However, I am somewhat encouraged. Mostly because I have heard from, more than a few, readers who say that the column has inspired them to be more aware of what they eat and drink. That makes me feel good!

Only walked about 10 miles this week. Don’t really know why it wasn’t more. I do have the excuse of blisters on my toes, but BandAids take care of that. Still paying attention to the amount of water I drink and, without grandkids in the house, did a much better job of watching sweets and greasy foods.

Are you keeping a food journal? I tried that the first couple weeks but that went by the wayside. In previous weight loss efforts I found that the journal helps, it is just hard to get motivated to do it. If telling the world how much the scales says every Monday doesn’t do it, I don’t think anything will. But we must stay aware and hopefully the pounds that SLOWLY come off will stay off.

This week’s Super Food is avocado. That wonder- ful buttery green flesh of the avocado is a rich source of monounsaturated fats. And according to “the book” monounsaturated fats are important for a healthy heart.

Back in the eighties, when I thought I was fat but wasn’t, the big thing was a “no fat” diet. Avocados were totally out as were any kind of healthy nut. But today, at least until the really smart people come up with something better, avocados and nuts are about as good as it gets.

The true fact is avocados are high in fat and calories, but this monounsaturated fat is purported to reduce bad blood cholesterol levels and has been linked with a lower risk of breast cancer. The fruit has even been said to improve age-related male hair loss. Not improve it as in make it better but as in make it not happen.

It is hard for me to buy avocados at just the right time but this book says if you buy them green to put them in a paper bag with a banana to speed up ripening. I love avocados plain, mashed with picante sauce (but that calls for chips), on a sandwich or in a salad. One way I fix it if I have company is to stuff it with chicken or tuna salad.

In this weeks video I show how to peel the avocado with a spoon and then pile chicken salad into the half and serve. It is really, really good.

I used rotisserie chicken that I bought from Brookshire Brothers in Buffalo. Used the breast and kept the rest for another meal. I chopped the chicken, added sweet pickle relish, dried cranberries and used Vidalia Onion Dressing. Mix it together and put on top of the avocado half. Chopped apples are good too.

Who thinks of avocado without thinking Guacamole. Like I said earlier I usually make Guacamole by adding picante sauce to the avocado, however below is a recipe that uses fresh ingredients. You might want to try it.

Guacamole

3 avocados, peeled, pitted and mashed 1 lime, juiced 1 teaspoon salt ½ cup diced onion 3 tablespoon chopped fresh cilantro 2 Roma tomatoes, diced 1teaspoon minced garlic 1 pinch ground cayenne pepper (if you want an extra kick)

In a medium bowl mash together the avocados, lime juice and salt. Mix in onion, cilantro, tomatoes and garlic. Stir in cayenne pepper if desired. Serve immediately.

Till next week. Walk, drink lots of water and do something fun!!


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