Food and Drink

Recipe: Avocado, Heart-Healthy and Tastes Great

Nutrient-dense avocados make a simple, light meal – conceptualized by Chef Sandi of Kansas City’s Eden Alley

Chef Sandi Corder-Clootz McIntosh, owner of Eden Alley, shares this healthy meal that’s a snap to prepare.

Pico de Gallo Stuffed Avocado

(serves 4)

4 avocados
1 red onion, finely chopped
1 bunch cilantro, finely chopped
1 tsp. sea salt
1 tsp. cumin, ground
1 tsp. chili powder
1 tbs. olive oil
2 tsp. lemon juice
pinch of cayenne
20 oz. can garbanzo beans

Mix all ingredients, except the avocados, well. Cut 4 avocados in half; remove pit and take flesh out of shell. Sprinkle a little salt onto each half. Pile on the pico de gallo mixture. This dish can be served with mixed greens, carrots and cucumber.

Nutrition Notes

Avocados are believed to support cardiovascular health. They definitely have anti-inflammatory properties that may help with arthritis. Nutritionally, one cup of pureed avocado has:

  • 368 Calories
  • 4.6 g of Protein
  • 19.62 g of Carbohydrate
  • 1166 mg of Potassium
  • 23.0 mg of Vitamin C
  • 175 mg Beta-sitosterol
  • 0 mg Cholesterol

Source:  Based on the USDA National Nutrient Database for Standard Reference.

Get more great heart-healthy recipes at Eden Alley of Kansas City.