One of the most versatile foods are avocados. They have both savory and sweet applications. Every week I buy quite a few avocadoes because I know we will eat them all. Here is a very tasty and nutritious dessert!
Nutrition of Avocado
Avocados are classified as a fruit and they are loaded with good fatty acids — primarily monounsaturated fats (the same as olive oil). There is a good omega 3 to 6 ratio. Additionally, they contain lots vitamins, A, K and choline. There is also a considerable amount of folate and vitamin C, potassium, phosphorus and magnesium. In fact, avocados have twice as much potassium as banana.
Studies Show Benefits
In this study published in the Journal of Nutrition, the researchers found that the carotenoids found in vegetables were much better absorbed in the presence of avocados. They felt that it was due to the fat content of the avocado that enabled better nutrient absorption.
Putting avocado in your salad will be a great benefit for absorption of all the nutrients in the raw vegetables.
Similarly, eating fat with vegetables also enhances nutrient and mineral absorption as recommended by the Weston Price Foundation.
No Need For Organic
There are certain fruits and vegetables that are not heavily sprayed with pesticides and/or just don’t seem to retain them. Avocados are not heavily sprayed and they also do not appear to retain pesticides. That means that is is fine to buy regular avocados that are not organic. Why spend the extra money when you do not need to?
Check out my video/recipe for avocado oil Minute Mayonnaise. If you have had trouble making mayonnaise, you need to watch this video! I share with you my fool-proof method for making mayonnaise perfectly each time!
Read more about the Health Benefits of Avocado Oil.
Read about the Top Eight Avocado Recipes! You’ll get some good ideas!
Ingredients
- Pie Crust
- 1 large egg
- 1/2 cup palm shortening, ghee, butter or coconut oil
- 1 Tbsp honey
- 1/2 cup coconut flour
- 1/2 cup shredded coconut
- 1/4 tsp sea salt
- Filling
- 2 medium to large avocado
- 2 medium ripe bananas
- 1 - 2 Tbsp honey
- 1 tsp vanilla extract or powder
- 3 Tbsp coconut cream from the top of the can (I like this one)
- 1/4 tsp stevia (optiona – omit if AIP)
Instructions
- In a food processor, mix together the egg, honey, salt, coconut flour until combined
- Add the shredded coconut and mix until just combined
- While the processor is running drop in softened pieces of the palm shortening, ghee, butter or coconut oil – whichever you are using – until the dough forms a ball
- Remove from processor and press into the lined and greased pie pan
- Poke some holes around the crust with a fork
- Bake at 375º F for 10 – 12 minutes or until lightly browned
- Let cool
- Instructions for Filling
- Cut open and remove the pit from the avocado and add to the processor
- Add the ripe bananas
- Add the honey and coconut cream and process
- While the processor is running add the vanilla extract or powder
- Process until smooth
- Add to the cooled pie crust and smooth out with the angled spatula
- Refrigerate and serve cold
Equipment
- Food processor (where to buy a food processor)
- 9″ pie plate
- Angled spatula (where to buy)
