Avocados are without a doubt my favorite food. I use them everywhere- salads, desserts, smoothies, soups, dips… you name it. So I was very pleased to hear about a study released in January by the National Health and Nutrition Examination Survey (NHANES) that basically confirmed what we already knew- avocados are really good for you. With 4th of July holiday parties coming up, why not add a dish to the menu that’s both flavorful and healthy? This grilled avocado and peach salsa is perfect for celebrating Independence Day (or any day).
I’m always been dismayed by the way mainstream diets dismiss avocados as a fattening food that should be avoided. It’s not true! We need fats in our diet! Since the study I’ve linked above is a lot to read, I’ll highlight the parts that really stood out to me:
- The research indicates that consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, higher “good cholesterol” levels and lower metabolic syndrome risk.
- Of the survey participants, the adults who consumed avocados in any amount during a 24-hour dietary recording period had several significantly better nutrient intake levels and more positive health indicators than those who did not consume avocados.
- The avocado consumers weighed significantly less than non-consumers (an average of 7.5 pounds less)
There you have it. A healthy diet should include avocados. That, my friends, is news worth celebrating.
Can you make this recipe without grilling the ingredients? Sure, but if you’ve never grilled an avocado before I highly recommend it. It’s easy to do and grilling adds a wonderful smokey, charred flavor to the salsa.
Notes on the recipe: for best results, use avocados and peaches that are ripe but not mushy. You want them to still have enough sturdiness to be able to handle the heat of the grill and subsequent dicing. If you want to peel the peaches, do it immediately after removing them from the grill while still hot. For some additional texture, leave the skins in place but don’t chop the peaches until they’ve cooled off.
- 2 ripe Haas avocados
- 2 ripe peaches
- 1 tablespoon regular olive oil
- 3 tablespoons fresh lime juice, divided
- ¼ cup shallots, finely chopped
- 2 garlic cloves, minced
- 2 jalapenos, deseeded and finely diced
- ¼- 1/2 teaspoon salt
- Preheat your grill on medium high heat for 10-15 minutes.
- While the grill is heating, slice the avocados and peaches in half lengthwise and remove the pits. Brush a mixture of 1 tablespoon olive oil + 1 tablespoon fresh lime juice on the flat sides of each half. Make sure they're coated generously to avoid sticking to the grill.
- Once the grill is hot, add the avocado and peach halves, cut side down, and close the lid. Grill for 4 minutes. Use grill tongs to carefully remove the peach and avocado halves to a plate.
- While the peaches are still hot they can be easily peeled. If you prefer to leave the skins on, allow them to cool before dicing. Use a large spoon to scoop the avocado flesh away from the peel.
- In a large bowl combine the remaining lime juice, shallots, garlic, and jalapenos. Dice the avocados and peaches into small pieces and fold into the salsa.