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Seafood & Avocados: Summer Staples

Elaine Magee, MPH, RD Wellness Services Corporate Dietitian


Jul 6th, 2018

Shrimp Avocado Salad

Swimsuits, smoothies, road trips and barbecues all scream “summer”! This summer, rediscover the produce and seafood sections at your local supermarket. Read on for a few nutrition secrets to give your health a boost this summer.

Make the Switch This Summer from Processed Meat to Seafood

Throw some salmon or shrimp on the grill instead of sausage links or franks and help your heart! Replacing just 3 percent of protein calories from processed meat with protein from seafood was tied to a 31 percent reduction in the risk of dying from heart complications or stroke, according to two large studies. There is even more evidence now to back up the recommendation the American Heart Association made years ago—for adults to strive for two 3.5-ounce servings of fish each week. Get at least one of those servings each week with this recipe for Easy Island Shrimp and Avocado Salad

Shrimp Avocado Salad

For a fabulous appetizer or snack featuring lox or smoked salmon, whip up this recipe for Avocado and Lox Bagel Bites.

Avocado Bagel Bites

Avocados are Diabetic and Carb-Friendly

We’re in the middle of the summer avocado season and if you aren’t already in the habit of buying an avocado at every shopping trip and adding them to salads, sandwiches, eggs and entrees, now is a great time to start. For starters, avocados are a heart healthy fruit filled with good fats and nearly 20 vitamins and minerals. Plus, when eaten alone, avocados won’t significantly raise your blood glucose levels. One-third of an avocado only adds 4 grams of carbohydrates to your meal. Enjoy this low carbohydrate appetizer or side dish–Avocado Strawberry Balsamic Bitespairing sweet summer strawberries with avocados.

Strawberry Avocado Balsamic Bites

Add Avocados for a Slimming Summer Secret

Adding one-half of an avocado to lunch helped participants feel more satisfied with a 40% decrease in desire to eat after the meal compared to eating the lunch with no avocado, according to new research from Loma Linda University. Eating a variety of fruits and vegetables may also help people control their weight, along with improving cholesterol and blood pressure. A serving of avocados (1/3 of a medium avocado) adds 3 grams of fiber! This fiber adds bulk to the diet, keeping you feeling full faster and longer. Turn up the satisfaction in your meals by tossing avocados in your sandwiches/wraps, salads, egg dishes and entrees. Avocados are the main ingredient in this super satisfying recipe for Turkey BLT Avocado Wrap with Cajun Ranch Dressing.

Turkey BLT Avocado Wrap

Adding Avocado to Your Burger Just Became the Best Summer BBQ Tip!

Avocados may be an inflammation neutralizer. Eating one-half of a fresh medium Hass avocado with a burger (90% lean), rather than eating a burger alone, may curb the production of compounds that contribute to inflammation for four hours after the meal, according to new UCLA research. So, top your burger this summer with guacamole instead of mayonnaise or serve it up with slices of avocado instead of cheese.

For more recipe inspiration check out our Pinterest page and tell us which summer secret you are most excited about trying in the comments below!

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