(NAPSA)—California avocados taste great, are a versatile recipe ingredient and offer important nutrients as part of a healthful diet. Avocadosare one of the few fruits (yes, they are really a fruit) that provide “good” unsaturated fats which havebeen linked to a reduced risk of heart disease. According to David Heber, M.D., director of the Center for Human Nutrition at the University of "y California, Los An- geles, “Increasing _/@ yourintakeoffruits and vegetables can Pivonka reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California avocados rank highestin lutein, which acts as an antioxidant, and beta-sitosterol, which may block cholesterol absorption.” As a substitute for saturated fats found in butter and mayonnaise, avocados work well spread on toast or in sandwiches. Avocados taste great in a wide variety of salads, especially when teamed with otherfruits. For more information and recipes featuring California avocados, visit www.avocado.org and for more healthful tips on fruits and vegetables, visit www.5aday.org. Avocado and Blueberry Fruit Salad Dressing 2 tablespoons honey ' cup plain nonfat yogurt '% teaspoon ground cinnamon '% cup fresh orange juice ’ teaspooneachsalt/pepper Whisk together all ingredi- ents andsetaside. Salad 1 large, ripe California avocado, cut in slices 2 cups fresh blueberries 2 cups fresh apple, peeled and diced 2 cups fresh mango, diced 1 5-0z. package or 8 cups salad greens 2 tablespoons chopped chives or green onion 2 tablespoons walnuts, toasted, chopped coarsely Place chopped avocado, blueberries, apple, and mango in medium bowl andtoss with 4 tablespoons dressing. Toss salad greens in large bowl! with remainder of dressing, and distribute evenly on each of six salad plates. Place an equal portion of fruit/avocado mixture on top of each greensserving. Sprinkle with chopped chives and toasted walnuts to serve. Makes6 servings. Nutritional Information per serving: calories: 192, total fat: 6g, saturated fat: 1g, monounsaturated fat: 3g; polyunsaturated fat: 2g; % calories from fat: 31%, % calories from saturated fat: 4%, protein: 4g, carbohydrates: 34g, cholesterol: Omg, dietary fiber: 7g, sodium: 78mg wee eee eee ee eee eee Qeone eee eee Note to Editors: Eighty-fourth in a series of monthly 5-A-Day columns. More stories at www.napsnet.com and search: “Pivonka.”
