Disclosure: I received free samples of California Avocado mentioned in the post. By posting this recipe I am entering a recipe contest sponsored by California Avocado and am eligible to win prizes associated with the contest. I was not compensated for my time.
Have I mentioned that I love avocados? On those rare nights when everyone is out, and I don’t have to cook, I’ve been known to whip up a bowl of guacamole and grill up a few corn tortillas, and call that dinner. If I’m feeling especially hungry, I might open a can of black beans for extra protein. And if it’s summer, and I have pickled vegetables on hand, I’ll add those. Even though I’ve always known they are a healthy fruit (yes, fruit), I used to feel kind of guilty about eating an entire avocado’s worth of guacamole. But then I really looked into it, and you know what – avocados are really good for you! (of course you don’t have to eat an entire avocado yourself, but in case you want to…)
Here are the stats for 1 medium avocado (about 1 cup slices):
Fat: 21grams (but 17g of it is heart healthy, mostly monounsaturated fat)
Cholesterol: 0mg (that’s zero not OMG, but OMG that’s healthy!)
Sodium: 10mg (practically nothing)
Potassium: 708mg (wow! That helps to lower your blood pressure)
Carbohydrate: 12g (less than a slice of bread)
Sugar: 1g (why bother counting?)
Fiber 10g (super great!)
Protein: 3g (not that much, hence the beans)
It also has 20% of the daily value for vitamin B-6, and 24% of vitamin C! Can you say SuperFood?!
In addition to their health benefits, avocados are so versatile. A few slices make a nice addition to an omelet for brunch, and of course, they’re great as a snack or appetizer with chips and salsa. I think avocados look so pretty when served as part of a salad, and just cut in half. They make a beautiful addition to any summer cookout table, and that’s perfect because they’re in season from spring until the end of summer.
When I saw that the California Avocado Commission was sponsoring a Recipe Redux recipe contest, I jumped at the chance to share one of my favorite summer salads. I love this grilled avocado salad because it’s a show stopper – so colorful and beautiful. Most of the ingredients are grilled ahead of time, so it’s also easy, and everyone gets their own individual portion – kinda fancy :)!
- 2 ripe avocados each cut in half and pits removed
- 2 medium ears of fresh sweet corn husked
- 1 medium tomato diced
- 1/2 medium red onion cut into 2 or 3 thick slices
- 1/2 cup black beans rinsed
- 1/2 cup loosely packed cilantro chopped
- 1/2 jalapeño pepper seeds and membrane removed, minced (optional)
- 4 Tbs lime juice from 1 large lime divided
- 3 Tbs olive oil divided
- 1/8 tsp cumin
- kosher salt
- 1 corn tortilla
Heat grill to medium-high heat.
Spray tortilla with cooking spray, or lightly brush with olive oil. Sprinkle lightly with salt.
Squeeze lime juice from 1/2 lime (about 2 Tbs) over avocado halves. Brush avocado, onion slices, and corn with half of the olive oil. Lightly salt avocado halves.
Grill vegetables and tortilla until slightly charred and softened. Avocado halves should be grilled flesh side down, and will only need 1-2 minutes until charred.
Remove vegetables and tortilla from grill and let cool.
Cut tortilla into quarters and set aside for garnish (it may be easier to cut with scissors if warm)
When cool enough to handle, cut kernels from corn and place in a mixing bowl.
Cut onion into diced size pieces and add to bowl.
Add diced tomato, black beans, cilantro and jalapeño (if desired).
Toss all vegetables lightly.
In a separate bowl or measuring cup, mix remaining 2 Tbs lime juice, 2 Tbs olive oil, cumin and salt to taste. Mix well, and pour dressing over salad and toss again.
To serve, put 1-2 spoonfuls of salad mixture in and around each avocado half. Garnish with a tortilla chip.
Also provides: 14g monounsaturated fat; 3g polyunsaturated fat; 672mg potassium
What’s your favorite way to eat avocados?