Healthy Holiday Swaps: Lets Guac About It

The holiday season is among us! It is the time of year where people come together, whether it be family, friends, or a combination of the two. there is a key component that tends to be at the center of holiday gatherings and that is food. Not much can compete with baking holiday themed sweet treats or using grandma’s secret recipe for her famous casserole dish. However, there is the exception with knowing one can also stay on course with healthy-eating during this holiday season.

That is right! Most know about some of the main ingredients that go into a multitude of dishes, including butter, milk, and cheese. There is a certain fruit that can serve as a substitute for everything and anything one could “avo” want. The avocado comes with all the antioxidants and healthy fats we want! For those who are lactose intolerant, no worries, because it is lactose free. One would think you could never “avo-do” it with this fruits blood sugar regulating and cholesterol removing soluble fiber content.

Avocados can be used to replace a partial amount or whole of an ingredient. One cup of avocado can replace one cup of butter, or any other 1:1 ratio. One avocado can serve as a cream sauce for a pasta dish or a dressing in a salad. An avocado can also replace cheese as a topping or other addition to many dishes such as sandwiches, salads, or casseroles. In all, it is “avo-control” how one can enjoy all of the delicious dishes that come with the holiday season while still eating healthy.

Content contributed by Karissa Brandon



Elizabeth Shephard, Family and Consumer Science Agent with UF/IFAS Brevard County
Posted: December 6, 2019

Category: Health & Nutrition

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