In the 80’s and the 90’s, I was living in my hometown country ( Venezuela) and I recall that  some people including I  avoided from eating avocados, due to the fat phobia reigning during that time, and any fat was a “bad” fat. Avocados are rich in fat, but the fat in avocados as though in olives and nuts are for the most part heart-healthy monounsaturated fats, particularly oleic acid, the primary fat in olive oil. In addition to their oleic acid content, avocados are a good source of dietary fiber and vitamin K, vitamin C and Vitamin B6, as well as folate, copper and potassium - half of a medium avocado has three times more  potassium than a banana.  Also, researchers have found that nutrients and phytochemicals, chemicals with disease- preventive properties ,  in avocados inhibit growth of oral and prostate cancer cells in the lab. In addition to this, new studies suggest that the fat in avocados may speed the absorption of carotenoids, chemicals found in the pigment of veggies functioning as antioxidants, another good reason to add them in salads and salsas. Last but not least, avocados inhibit certain types of bacteria in the intestine. Now, let's indulge with this healthy fruit. 

Chicken or Sardine Sandwich With Black Beans and Avocado

By MARTHA ROSE SHULMAN

This spicy sandwich is inspired by one often served in the city of Xalapa in the Mexican state of Veracruz. It’s called pambazo, which is also the name of the flaky roll it’s made with. The bread is spread with pureed black beans and traditionally filled with shredded chicken, chorizo or sardines (the sardine version is not easy to find today), as well as lettuce, tomato, avocado, onion and pickled chipotles.

1/4 cup cooked black beans (you can use canned but homemade will taste better)

1 whole wheat hamburger bun

1/4 ripe medium avocado, sliced thin

Salt to taste

Lime juice to taste

A generous handful of shredded lettuce, cabbage, arugula, spinach or watercress

1 teaspoon vinegar (sherry, white wine or red wine)

1 ounce shredded cooked chicken breast, or 1/2 can (3.5 ounces) sardines packed in olive oil or water, drained

A few slices of canned chipotle chile (more to taste)

1 small tomato, sliced (omit if not in season)

A few slices onion, soaked for five minutes in water to cover, then drained and rinsed (optional)

1. Mash the black beans, and make sure they’re well seasoned. Spread over the top and bottom halves of the hamburger bun. Layer the avocado over the beans on the bottom half of the bun, and sprinkle with salt and lime juice to taste. Top the avocado slices with the chicken or sardine fillets and the sliced chipotle. Toss the salad greens with the vinegar or additional lime juice until thoroughly coated, and pile on top of the chicken or sardines and chipotles. Top with a layer of sliced tomatoes and onion if desired, and cover with the top bun. Press down and wrap the sandwich tightly in plastic wrap. If possible, allow to sit for 10 to 15 minutes, or for several hours in the refrigerator, before eating.

Yield: Serves two.

Advance preparation: This will keep for a day in the refrigerator.

Nutritional information per sandwich:

With chicken filling: 406 calories; 12 grams fat; 2 grams saturated fat; 24 milligrams cholesterol; 53 milligrams carbohydrates; 10 grams dietary fiber; 591 milligrams sodium (does not include salt added during cooking); 22 grams protein

With sardine filling: 468 calories; 16 grams fat; 3 grams saturated fat; 8 milligrams cholesterol; 52 grams carbohydrates; 10 grams dietary fiber; 710 milligrams sodium (does not include salt added during cooking); 26 grams protein

Stir-Fried Quinoa with Vegetables and Tofu

By MARTHA ROSE SHULMAN

the cooking takes less than five minutes.

1/2 pound firm tofu, drained and sliced about 1/2 inch thick

2 broccoli crowns, broken into florets

Salt to taste

1 tablespoon soy sauce (regular or low-sodium)

1 tablespoon fish sauce (may substitute soy sauce)

2 teaspoons dark Asian sesame oil

1 tablespoon minced garlic

1 tablespoon minced ginger

2 tablespoons peanut oil or canola oil

1 medium red bell pepper, cut in thin strips

3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths

1 bunch scallions, sliced very thin

5 cups cooked quinoa (1 1/3 cups uncooked)

1. Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients.

Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.

2. In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.

4. Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Yield: Serves four.

Advance preparation: Cooked quinoa will keep for three or four days in the refrigerator.

Nutritional information per serving: 402 calories; 16 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 50 grams carbohydrates; 9 grams dietary fiber; 657 milligrams sodium (does not include salt added during cooking); 16 grams protein