The Covered Dish: Avocado Ranch Dip

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I can remember how excited I was a year or so ago when our son, Phillip, decided he liked guacamole/avocados.  Excitement abounded because it meant I could start using it more in our daily diets.  For example:  Last night we had a breakfast casserole served with avocado and warm salsa. 

 

Frequently I’ll simply slice an avocado and enjoy it with absolutely nothing added.  Often it’s implemented on salads and various Mexican dishes.  If we eat half of an average Hass avocado, it can be considered a portion.   It is also interesting to note that we are not eating a vegetable.  Avocados are a fruit.  Here’s a brief definition that may help you decide whether foods are vegetables or actually a fruit. ‘Fruits originate from plant parts, developed from the flower and contain seed.’  The avocado is actually a large berry with a single seed.

 

Avocados commonly come to us from warm countries, especially their native Mexico.  As many can attest there are many different varieties of avocados, with the Hass being the most popular.

 

The health properties of this fruit are simply outstanding:

1.     Contains more potassium than a banana.

2.     High in Fiber.

3.    Monosaturated Fatty acids abound.

4.    Lowers cholesterol and triglyceride levels.

5.    People who eat avocados are usually heathier individuals.

6.    Avocados are powerful antioxidants.

7.    The avocado fruit helps to protect the eyes.

8.    Tests show the avocado extract can inhibit the growth of prostate cancer cells.

9.    Avocados may lower the side effects of chemotherapy drugs.

10.The avocado can relieve the symptoms of arthritis.


I can’t think of anyone who wouldn’t benefit from this fruit.  Perhaps it’s time to increase consumption in weekly meal planning. 

 

Though it may be hard to imagine I love cold cut sandwiches!  I don’t want them every day, but I adore a good sandwich.  Sliced avocados frequently find their way into my creations.   The avocado can be an appetizer, salad, soup, main entrée or garnish.   Because of the turning, wait as late as possible before slicing the avocado.  The addition of lemon or lime juice will also assist here.

 

One question I’m often asked about a mango and avocado is:  How do I know when it’s ready to eat.  On the avocado if it’s for guacamole I like some rather soft and others that are fairly firm, but will dent with pressure.  Many folks will also tell you to rub your thumb over the stem.  If it comes right off its ripe.  If it stay attached it needs to ripen more.

 

Have fun creating new ways to showcase the avocado.  Use your usual guacamole recipe for some events, but try implementing this new style.  For both kids and adults it’s a healthier approach.

 

Avocado Ranch Dip

 

2/3 cup mashed avocado

(About 1 1/2 avocados)

1/2 cup plain Greek yogurt

3 tablespoons nonfat milk

2 teaspoons dried parsley

1 1/4 teaspoons white vinegar

1 1/4 teaspoons dry onion powder

1/2 – 3/4 teaspoon kosher salt

1/2 teaspoon dried dill weed

1/4 teaspoon garlic powder

Optional fresh snipped chives for garnish.

 

Mix everything together except for the chives.  Serve with fresh vegetables or whole grain tortilla chips. 

 

My friend, Mindy, shared this with me over St. Patrick’s Day, 2018.  I recall that

she found it on line.  That’s about all I remember on the history of this recipe.  From a flavor aspect I found this quite enjoyable, especially with the vegetables.  For the tomato fans out there; yes, I think you could add a Roma tomato, finely chopped.  However with the vegetables it may be better without.  Be sure and remove the tomato seeds, before adding them to the recipe.

 

 

 

 

– Debbie Dance Uhrig

 

 

 

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