Wednesday, April 4, 2012

Creamy Avocado Dressing

Did you know that an avocado is a fruit that can be as small as 8 ounces and as big as 3 pounds depending on the variety?  So, besides their amazing taste, what’s in this great green fruit?  Check out these delicious stats…
Nutrients in Avocado1.00 cup (146.00 grams)
Nutrient%Daily Value
fiber 39.1%    vitamin K 38.3%   folate 29.5%
vitamin C 24.3%    vitamin B 520.2%    potassium 20.2%
vitamin B6 19%    Calories (233)12%
Here’s another little known fact: (source)
No single category of nutrients in avocado is more impressive than carotenoids. Here's a list that summarizes key carotenoid antioxidants provided by avocado:
  • alpha-carotene
  • beta-carotene
  • beta-cryptoxanthin
  • chrysanthemaxanthin
  • lutein
  • neochrome
  • neoxanthin
  • violaxanthin
  • zeaxanthin
Optimal absorption of these fat-soluble phytonutrients requires just the right amount and combination of dietary fats—and that is exactly the combination that is provided by avocado! Included within avocado are generous amounts of oleic acid, a monounsaturated fatty acid that makes it easier for the digestive tract to form transport molecules (chylomicrons) that can carry carotenoids up into the body.
Avocados often get a bad rap for their “high fat content”, but the fat it does contain actually provides some pretty amazing health benefits.  You can check out this article for more information on this topic.
While you can generally find avocados year round, they are at their best during the Spring and Summer months in California! 
So how do you select a good avocado?  And what is the best way to store it?
1. Look for avocados that are somewhat soft, but contain no sunken spots or cracks.
2. An avocado with a slight neck on it was probably tree ripened and will have a better taste.
3. A firm avocado can be ripened in a brown paper bag or in a fruit basket left at room temperature.  The skin will turn darker as it ripens and should not be refrigerated until fully ripe.  Ripe avocados can be left in the fridge for up to a week!
I’ve always loved me some good homemade guacamole, but over the past few months I’ve really come to enjoy avocados just about anyway….sliced on my salad, diced in my tortilla soup and even blended in my favorite smoothies (makes them so creamy!).  Today I thought I’d try my hand at creating a dressing with this amazing little fruit!
DSCN3591 Creamy Avocado Dressing
Yields 1 1/2 cups
1 clove garlic
2 tsp raw honey
1 Tbsp cilantro, chopped
1 ripe avocado
3/4 cup unsweetened almond milk
juice from 1 lime
2 Tbsp raw apple cider vinegar
1/4 tsp sea salt
pepper to taste
In a food processor, blend garlic, honey and cilantro.  Add avocado and puree.  Add in rice milk, lime juice and vinegar and pulse until smooth.  Add in salt and pepper and mix until creamy.  You can always add a little more milk if you want it to be more liquid. 
DSCN3593 Creamy goodness in a jar!  And yes, I just may have taken a spoonful or two straight from the jar!
DSCN3603The uses for an avocado are endless….from a garnish to your black bean soup, sliced on a salad, mashed into your favorite guacamole, blended into a smoothie or drizzled as your favorite dressing! 
How do you like your avocado….are you a sliced, diced, creamed or mashed kind of person?
This post is also shared at Allergy Free Wednesdays!


  1. What a great post! I am craving avocados now;) I also had no idea that ripe avocados can be kept in the fridge for a week = a lot less waste.

  2. Mmm..that looks really good. It's nice to have a creamy non-dairy salad dressing. I'm sure my husband would love this. And thanks for all the additional tips on avocados. I'm a bit late this week, but want to thank you for sharing at last week's Allergy-Free Wednesdays. We hope that we'll see you again this week.

    ~Michelle, AFW Hostess

  3. I made fresh avocado and mango baby food for little Jeff the other day :) Love blending my own baby food. He wasn't to crazy about the venison I blended up for him (it's hormone free and we killed and cooked it ourselves). Now it's spring turkey season and it's time to go out hunting :) Hope I get my turkey with my bow this year. Wild turkey tastes just like farm raised or at least they do in Idaho.

    Love You Guys,


  4. This looks delicious! I am allergic to soy. Every store made dressing has soy in it. So I have been concocting my own dressings for a few years. I love you in many dishes but I never thought of dressing. Can't wait to try it!