Snacks Superfoods

Spicy Avocado Hummus


You’ve probably known all your life that a banana is a high potassium fruit, which makes it an excellent food choice for anyone, but especially for exercisers and also those with high blood pressure. But did you know that 1 avocado has double the amount of potassium as 1 banana?

Hooray for the green fruit (yes it’s a fruit)! And it’s a high protein fruit too! It contains all 8 essential amino acids (the ones you need in your diet because your body cannot make them), making it an indispensable part of a vegetarian’s diet.

Avocados are high in mono-unsaturated fats and have been shown to make a difference in cholesterol levels in as little as 1 week! As far as pesticide exposure, avocados have been rated as one of the safest commercial crops, so there’s no need to spend extra money for the organic ones.

Now get this…. 1 whole avocado has less saturated fat than a slice of cheese and 55% of your daily recommended fiber intake. Cheese contains zero fiber, so that little slice of cheese is not going to go a long way to fill you up. A whole avocado (about 3/4 cup) contains nearly 20 vitamins and minerals – 25% of your recommended vitamin B6 (an energy vitamin!) and 33% of your vitamin C, plus folate, vitamin E,  vitamin K, magnesium, and iron. So now you can start thinking of the avocado as nature’s perfect multi-vitamin! In addition, avocados increase your absorption of fat soluble vitamins, so they are also a nutrient booster!

In November 2012, a UCLA pilot study found that when participants ate 1/2 an avocado with a hamburger, their body’s production of the inflammatory compound Interleukin-6 was significantly inhibited compared to those that did not include avocado with their burger. Equally important was the finding that despite the extra calories and fat from the avocado, the participants did not have increased triglyceride levels! Other studies reveal that avocados are anti-inflammatory, reduce the formation of cancer cells, improve cholesterol levels, and protect against liver damage. Wowzers! For more nutrition information on avocados, visit the Hass Avocado Board.

Avocados are an extremely versatile fruit and work great as a replacement for butter in many baked goods like cookies, banana bread, brownies and cakes. Because 1/4 cup of avocado has 300 less calories than 1/4 cup of butter, you will be saving yourself a ton of calories!

If you happen to buy an avocado that’s hard and not yet ripe, throw it in a paper bag with a banana or apple to help the avocado ripen faster. If you haven’t made much more than guacamole, try this easy recipe below… and make a big batch, you’re gonna want to use it as a dip, a spread and a sauce! For other recipe ideas, visit the California Avocado Commission.

Spicy Avocado Hummus
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  1. 2 cups garbanzo beans, drained
  2. 2 avocados
  3. 1 jalapeño, stem removed
  4. 2 cloves garlic
  5. 2 TBS fresh cilantro
  6. 1 TBS tahini
  7. 3/4 tsp salt
  8. ¼ cup olive oil
  9. ½ cup water or liquid from garbanzo beans
  10. ¼ cup lime juice
  1. Slice your avocado is half and remove the pit.* Scoop the fruit from the shell with a spoon.
  2. Blend all the ingredients together in a blender or a food processor until smooth. If necessary drizzle in additional small amounts of olive oil until it reaches your desired consistency.
  3. Put in a bowl and garnish with fresh cilantro and diced tomatoes if desired. Serve with homemade tortilla chips and cut vegetables.
  4. *This is best served and eaten within 1 day. The lime juice keeps it from turning brown within that first day. To keep it fresh looking longer, save the pits from the avocados and place them inside the hummus. When ready to serve remove the pits.
Viance Nutrition


Please enjoy Natalie’s bonus video below: Health benefits of COCONUTS.

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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