Avocado Spread

Avocado is a kind of fruit that is very popular for providing many benefits for women's health. The fat in avocado is a very good. According to studies about the avocado, eating avocados in place of foods containing saturated fat can help achieve the major dietary goal of reducing the amount of saturated fat in the diet. Avocados are cholesterol and sodium free, and more than 50% of the fruit’s fat content is monounsaturated. They are naturally free of sodium, trans fats, and cholesterol, making them a great fruit to help meet eating recommendations required for the body. This fruit is a very popular ingredient in the Mexican cuisine, such as avocado salsa. “Avocado egg rolls” are enjoyed as an appetizer dish at the famous Cheese Cake Factory. Avocado is a very convenient food in terms of nutrition not only for vegetarians but can also be served with a burger in a sandwich to eat outdoors. As lactose intolerant person, I find the avocado spread is an excellent choice to replace mayonnaise. This is a very tractable formula that provides a lot of benefits for our health.

Ingredients:
1 very ripe avocado 
1 tbs lime juice
1/4 cup nonfat ranch dressing or nonfat yogurt
1 garlic clove, minced
1 tbs fresh chopped cilantro
1 tbs olive oil
Salt and pepper

Directions:
Cut avocado in half. Remove the pit and discard.

Place avocado and the rest of the ingredients in a mini food processor and press start. Adjust seasoning to your liking.

 Some other spices can be added such as cayenne or chili powder (your choice). If not served immediately, a few slices of onion should be put on top of the avocado spread placed in a jar with lid to preserve the coloring and then stored in refrigerator.