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Baked Avocado Tacos

Baked Avocado Tacos from Patient Empowerment Network on Vimeo.

Ingredients:

Tacos

  • Oil for spraying pan and avocados
  • 2 large, ripe avocados, seeded and peeled
  • ¾ cup (175 mL) panko bread crumbs
  • ½ tbsp (7 mL) chipotle rub
  • 10-12 corn or flour tortillas

Slaw & Sauce

  • 5 oz (150 g) radishes, trimmed
  • 1 medium carrot, peeled and cut into thirds
  • ½ lime
  • ⅓ cup (75 mL) fresh cilantro leaves
  • ½ cup (125 mL) 2% plain low-fat Greek yogurt
  • ⅛ tsp (0.5 mL) salt

Recipe

  1. Preheat the oven to 450°F (230°C). Spray pan with oil
  2. Cut the avocados into slices. Lay the avocado slices on a cutting board.
  3. Combine the panko and rub in one tray. Lightly spray the avocado slices with oil. Dip 4–5 avocado slices at a time in the panko mixture and coat on both sides.
  4. Place the avocado slices on the pan and bake for 10–12 minutes, or until they’re light golden brown and crispy.
  5. For the slaw, grate the radishes and carrot into a small bowl.
  6. Zest the lime to measure ½ tbsp (7 mL) and set it aside. Juice the lime. Grate the cilantro. Add the lime juice and 1½ tbsp (22 mL) of the cilantro to the mixing bowl. Toss to combine.
  7. For the sauce, combine the Greek yogurt, lime zest, salt, and remaining cilantro in a small bowl.
  8. Transfer the pan from the oven to a cooling rack. Wrap the tortillas in a damp paper towel and microwave for 30 seconds, or until warmed.
  9. Spread the sauce onto the tortillas. Place 2 avocado slices on each tortilla and top with slaw.

History of Avocado

Experts believe that avocados – from the Persea americana tree – originated almost 10,000 years ago in the South Central state of Mexico called Puebla. And researchers think that domestication of the avocado tree to grow avocados occurred around 5,000 years ago. Along with its value as a food source, avocados were also prized for their perceived ability to provide mythological powers in ancient Aztec culture. Avocados were later introduced in the 1500s to the people of Europe by Spanish explorers who encountered them in North America, Central America, and South America.

Medical Properties of Avocado

Avocados are packed with vitamins, minerals, antioxidants, fiber, and healthy fats – including vitamin K, folate, vitamin C, vitamin B5, vitamin B6, vitamin E, potassium, monosaturated fatty acids, lutein, and zeaxanthin. The oleic acid contained in monosaturated fatty acids in avocados are linked to lower inflammation in the body and positive effects on genes associated with cancer, and potassium supplied by avocados is connected with reduced blood pressure. Avocados are touted for being heart-healthy with studies linking them to reduced cholesterol and triglyceride levels. The fiber supplied by avocados – with 75 percent being insoluble fiber – aids in maintaining a healthy digestive system. Even the fat contained in avocados assists in the body’s absorption of fat-soluble vitamins like vitamin A, vitamin D, vitamin E, and vitamin K and with antioxidants like carotenoids. The carotenoids of zeaxanthijn and lutein in avocados have been connected to reduction in degeneration of eyesight and lower rates of cataracts. Avocados also contain glutathione, which aids in function of a healthy immune system.

Surprising Facts About Avocado

An average size avocado contains 9 grams of fiber, which is the most among all fruits. Avocados actually belong to the same plant family as cinnamon – Lauraceae, commonly known as laurels. Avocados contain more potassium than bananas – weighing in at 975 milligrams per avocado compared to 544 milligrams of potassium per banana. Avocados were known as alligator pears in the U.S. until the U.S. Department of Agriculture renamed them as avocados. The summer of 2017 was especially memorable in the history of the avocado when over 3 million avocado toast photos were uploaded daily to Instagram.


See all recipes from the Cook & Learn series here.