Watching that waistline but love guacamole.  The peas in this one help to lower the fat content , punch up the protein and help you find more fiber!  It’s true that they’re also high in fat, but it’s the heart-healthy monounsaturated kind. And half an avocado has just 153 calories.

Ingredients:

• 1 cup frozen green peas rinsed and drained
• 1 ripe avocado
• 1/2 cup salsa
• 3 tbsp basil mint cilantro enerjiVe™  nu herbal infusion
• 1 garlic clove, minced
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp ground black pepper

Directions:

1.  Blanch peas in boiling water for 2 minutes to soften.  Drain well and rinse under cold water immediately to prevent further cooking.

2. Cut the avocado in half lengthwise.  Twist to separate the halves.  Remove the pit and scoop out the flesh with a spoon.  For those who like chunky guacamole, mash the avocado and peas together using a potato masher or fork.  For a creamier texture, combine the avocado and peas in a food processor on high for 2 minutes or to consistency desired.  Add the salsa, basil mint cilantro enerjiVe™  nu herbal infusion , garlic and cumin and stir or process until well combined.  Season with salt and pepper to taste.

3. Guacamole is best served the day it is made.   Cover the surface directly with plastic wrap.  Store in  a tighly sealed container in the refrigerator.

Makes 2 1/2 cups ( 10 servings)

Per Serving: 45 calories; 2.7 g fat; 0.4 g saturated fat; 52.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrates; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mg beta-carotene; 0. 5mg vitamin E

Tip:

One novel way to work them into your diet is to use them as a fat substitute in baking. Many of us have been using applesauce or puréed prunes in place of butter and oil in brownie and cookie recipes for years. Researchers wanted to see if avocado could work in the same way without affecting the taste. They replaced half of the butter in an oatmeal-cookie recipe with puréed avocado. Not only did this swap cut the total fat count by 35 percent (avocados have fewer fat grams per tablespoon than butter or oil), it also made the resulting treats softer, chewier, and less likely to crumble than cookies made according to the original recipe. If you’re still wary of using such a nontraditional ingredient in sweets, try adding it to savory baked items, such as quick breads and muffins.

Health Tip:

If you followed the low fat craze  you probably stayed away from avocados due to their calories and fat content compared to other fruits,  however consuming these deliciously rich creamy green fruits in moderation can offer great benefits to people who want to lose weight.  Research suggests that  the oleic acid found in avocados (and a few other foods) could help naturally curb appetite and thus contribute to weight loss. In animal studies scientists found that oleic acid is converted into OEA (oleoylethanolamide) in the small intestine. OEA, which is a type of fatty lipid hormone, activates a brain area that increases the feeling of satiety and fullness. Only unsaturated fats containing oleic acid are believed to control appetite in this way.

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