Grilling season is here!

Before firing up the BBQ to fix hamburgers for friends and family, make sure to have all the right toppings – such as avocados! Not only are avocados delicious on burgers, but they can also reverse some of the bad effects of red meat.

A recent study conducted by Dr. David Heber at UCLA’s Center for Human Nutrition, published in Food & Function, showed that when healthy male subjects (18 to 35 years old) ate hamburger patties with and without fresh Hass avocado halves, certain biological measures of heart and vascular health appeared better when the avocado and the burger were eaten together.   

Dr. Heber and his research team made several important observations in this preliminary research:

 

Inflammation: First, they found that when they measured the subjects within hours after their test meals for indicators of inflammation – a risk factor in heart disease – the levels were lower when the group consumed the fresh avocado – topped burgers than when they consumed the burgers alone.

Triglyceride levels: Also, the addition of the avocado to the hamburger meal did not raise triglyceride levels in the subjects beyond what they observed when just the hamburgers were consumed.

         Arterial blood flow: Finally, when the researchers looked for changes in blood flow indicators after the test meals, they found that the hamburger with avocado meal caused significantly less reduction in blood flow than the hamburger-only meal. Blood flow is a predictor of vascular health.

Here are two recipes from the Hass Avocado Board to use for summer cookouts.

 

The Works! Avocado Burger Topper Recipe

 

Upgrade that favorite burger with this avocado topper recipe that incorporates all of one’s favorite fixins’ in to one savory mixture.

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes
Serves: 6 people

 

Ingredients

2 ripe Hass avocados, peeled, pitted and diced

1 ripe mango, peeled and diced

1 cup seeded, diced tomato

1/2 cup shredded parmigiano-reggiano cheese

1 Tbsp. sweet pickle relish

1 Tbsp. slivered basil leaves

1 tsp. country-style mustard

1/2 tsp. salt

1/4 tsp. ground black pepper

2 ripe Hass avocados, peeled, pitted and diced

 

Instructions

1. In a medium skillet, heat the oil. Add the onion and sauté over medium heat, stirring occasionally, until well browned, about 8 minutes. Add the garlic and cook 1 minute longer. Allow to cool.

2. In a large bowl, combine the sautéed onion and garlic with the tomato, cheese, pickle relish, basil, mustard, salt and pepper.

3. Gently toss in the avocados.

 

Avocado and Mango Topper Recipe

This quick, sweet, and colorful blend of creamy avocados with a hint of spice is the perfect match for hamburgers or grilled chicken.

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serves: 6 people

 

Ingredients

2 ripe Hass avocados, peeled, pitted and diced

1 ripe mango, peeled and diced

1 cup seeded, diced tomato

1/4 cup chopped fresh cilantro

2 Tbsp. chopped red onion

1 Tbsp. minced jalapeño pepper

1 Tbsp. lime juice

1/2 tsp. salt

1/4 tsp. ground black pepper

 

Instructions

1. In a medium bowl, combine mango, tomato, cilantro, onion, jalapeño, lime juice, salt, and pepper.

2. Add avocado and toss gently.

 

View more recipes at http://www.avocadocentral.com. 

 

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