It's not often you can whip up a homemade version of a medical study and, in this case, deliciously follow the basics of it as participants do. In fact, when food is being scrutinized by researchers, sometimes the cupboards are bare and supplements take its place, or nothing at all in the forms of placebos. Results may not be known for long periods of time after numbers are crunched.
If you like avocados, though, you could do a mini-review yourself. Recently, for a study funded by the Hass Avocado Board, researchers at Loma Linda University, Penn State, Tufts University and UCLA are each looking for 250 people to eat either an avocado a day or two a month for six months. They want to test if the guacamole ingredient promotes reduction in belly fat and weight loss.
Avocados already have been shown to have heart-healthy fat that may lower cholesterol. In addition, a study published in the Journal of the American Heart Association found that replacing saturated fats with one avocado a day lowered blood pressure.
It's tempting since, once cut in half, the pear-shaped stone fruit is tasty, creamy and easy to work with by scooping its smooth, moist flesh from its shell. Beyond guacamole, avocado toast and smoothies have become staples on many menus.
Following are some fun ideas if you want to increase your avocado-based meals at home and check your own weight loss or waistline reduction. In addition, during your test, consider replacing saturated fat with a few slices of avocado flesh whenever you can. Those participating in the actual study must be 25 years old or older, measure at least 35 to 40 inches around the waist and not be pregnant, breastfeeding or planning a pregnancy. All ingredients are to taste.
GIVE GUACAMOLE A LIFT
Replace lemon or lime juice in your favorite guacamole recipe with fresh tangerine juice, and when mashing, add in finely diced spinach, pressed garlic and chopped, roasted heirloom tomatoes.
HUMMUS THAT'S NOT HO-HUM
Stir store-bought or homemade guacamole into store-bought or homemade hummus along with minced, roasted red bell peppers and diced, pitted black olives.
A TOAST TO AWESOME AVOCADO TOAST
Top whole-grain toast with slices of avocado flesh, orange marmalade, a dash of cayenne pepper and minced cilantro, and gently mash atop the toast.
SMOOTH AS SILK
In the container of a blender strong enough to chop ice, combine spinach, bite-sized chunks of carrots, peeled orange slices, chopped pitted apple, dark chocolate pieces, slices of avocado and ice, and blend to desired thickness.
BETTER BAKING
Replace one-quarter of fat in homemade muffin, cake, brownie and cookie recipes with well-mashed avocado. In addition, blend a small amount of well-mashed avocado into frosting for baked goods.
AFTER-WORK GOURMET COOKBOOK SHELF
Inspiration for adding avocados to the diet sets in the moment one looks at the cover of Lara Ferroni's "An Avocado a Day: More than 70 Recipes for Enjoying Nature's Favorite Superfood." The photographer/cook shows the holes left by the pits of halved avocados filled with seafood salad, fruit salad and dip. What an easy idea for entertaining and getting more of the superfood in your diet, if with each bite of filling you get a bit of the fruit's smooth flesh as well. Such easy experimentation shows how well the mild, creamy avocado goes with other flavors. Ferroni's even more sophisticated innovations include Spinach-Avocado Phyllo Rolls, Tropical Avocado Oatmeal, Avocado Chutney and Avocado Brulee.
Lisa Messinger is a first-place winner in food writing from the Association of Food Journalists and the author of seven food books, including "Mrs. Cubbison's Best Stuffing Cookbook" and "The Sourdough Bread Bowl Cookbook." To find out more about Lisa Messinger and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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