Get the most out of your veggies with Chef Joe's Avocado Vinaigrette!

Carotene antioxidants, the pigments that give kale, carrots and other foods vibrant colors, have powerful cancer-fighting properties. The challenge is that most carotenoid-rich fruits and veggies are low in lipids (fats) so it's difficult for the body to absorb these antioxidants.

The good news is that you can significantly increase absorption or “bio-availability” of lycopene and beta-carotene (two key carotenoid antioxidants) by eating avocados!

Avocados are full of unsaturated or “good” fats. This time of year the word “fat” sends people running for the hills, but fat is a major source of energy that helps the body absorb nutrients. Replacing saturated fats with unsaturated fats from foods like avocados and nuts can increase heart health and keep your energy up. 

See below for Chef Joe’s quick and easy Avocado Vinaigrette recipe to help you get the most out of your winter and garden salads! 

References:

http://www.ncbi.nlm.nih.gov/pubmed/15735074

http://www.avocadocentral.com/nutrition/avocados-and-types-of-fat

Avocado Vinaigrette

½ of ripe avocado, peeled and pitted, diced

1 ½ teaspoons diced shallot or onion

1 garlic clove, minced

2 teaspoons Dijon mustard

2 Tablespoons sherry vinegar

3 Tablespoons olive oil

1 Tablespoon water

1 teaspoon of fresh parsley

 

 Salt and pepper

Combine first 5 ingredients in a blender and process until smooth.

With the motor running, add the olive oil until well incorporated.  Thin with water if it seems too thick. Add parsley, salt and pepper.