By Noor H. Salem, Certified Integrative Nutrition Health Coach
Avocados are perceived as a high-fat food, but the fact of the matter is they do not lead to weight-gain or obesity. Many people are afraid of eating fat; they worry that since it is high in fat content, it will lead to weight gain. Fortunately, this is not the case, with avocados, extra virgin olive oil, organic butter, almond butter, organic coconut oil, nuts, or seeds.
Let’s go back to the basics: there are good fats and bad fats. If you are fearful to reach for the olive oil because it’s a complete fat, let me assure you that your concerns are unjustified. Extra virgin olive oil is one of the healthiest fats in the world and it happens to be a food eaten by the prophet (peace be upon him). In fact, in many traditions, the prophet advised we eat olives and use of its oils. Today, modern studies prove the numerous health benefits in olives and olive oil, which I cover precisely in my book. Unhealthy fats would include but are not limited to hydrogenated oils (trans fat), butter-replacement spreads, fried sweets, deep fried potato chips, and so forth.
I have seen numerous clients reach their ideal weight goals by eating healthy fats and more importantly, without feeling hungry or deprived whatsoever. Why? It’s due to the fact that healthy fats from sources like raw nuts or seeds, extra virgin olive oil, fatty fish, grass-fed butter, avocados, nut butters, and organic coconut oil amongst many others do not only provide slow absorption and satiety, but they also contain polyunsaturated and monounsaturated fatty acids. These healthy fats curb your cravings, keep you full longer, have cardiovascular benefits, have vital antioxidants and nutrients, allow you to better absorb nutrients, are great for your memory, and have anti-inflammatory benefits. These are just some of the benefits coming from these wonderful, whole food sources that taste great too. The recipe below contains both avocados and extra virgin olive oil, providing you with these wonderful benefits.
Anyone who has read my book, Sunnah Superfoods, can attest to how often I use avocados in my recipes. It’s no coincidence that they carry a myriad of health benefits, too. Avocados contain polyunsaturated and monounsaturated fatty acids. They have many heart health benefits, cognitive health benefits, and best of all they taste great.
Move aside the myth of avocados being a fattening food and try this delicious recipe. This guacamole will provide you with satiety, healthy fats, fiber, vitamin C, and much more. The onion provides a wonderful taste, along with folate, copper, and potassium. Onions are a natural antibiotic, so consuming them more often will strengthen your immune system. They prevent bacterial infections and lower blood pressure. This dip is extremely high in vitamin C, due to the lemons and limes. I enjoy keeping the pulp in the lemon and lime juice, as they carry unique health benefits, and great taste, too. Aside generating the scrumptious taste, the spices I’ve included carry anti-inflammatory properties, selenium, and magnesium. I’ve discussed pink salt on numerous occasions, but to summarize: try using it or unrefined Celtic salt, as they are the natural form of salt. I advise that you avoid refined and bleached salt as much as possible. The avocados and olive oil provide satiety, wonderful taste, and creaminess to a unique guacamole version.
6 large ripe avocados (peel and remove core)
1 red onion, peeled
2 tablespoons extra virgin olive oil
1/4 cup lemon juice, freshly squeezed (with pulp)
¼ cup lime juice, freshly squeezed (with pulp)
1 teaspoon Himalayan Pink Salt
1 teaspoon turmeric, ground
1 teaspoon mustard seed, ground
1 teaspoon rosemary, ground
2 tomatoes, chopped
1 bunch cilantro, chopped
Place all the ingredients except the tomatoes and cilantro in a high speed blender. Pulse until smooth.
Stir in the tomatoes and cilantro; garnish with a bit of both.
Best if served chilled.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.