Avocado can do more than make guacamole. Think pasta sauce!

Why have fat at all?

Because research is clear that our bodies need fat to absorb other nutrients.

What do I do with avocado? I use it when I want to swap out cheese, such as adding decadence and creaminess to morning egg whites.

Or I use it as a healthy boost for my kids' morning smoothies, adding vitamins and filling fiber and fat to jumpstart their day.

Avocado also is a great substitute for heavy cream; I blend it up to make salad dressings, silky-rich sauces, even puddings and baked goods.

[...] in a blender combine the avocado, lemon juice and zest, garlic, scallion, olive oil, Parmesan and Worcestershire sauce.

Once smooth, add the red pepper flakes and cilantro and pulse to mix, but not completely blend.

Nutrition information per serving: 320 calories; 100 calories from fat (31 percent of total calories); 11 g fat (1.5 g saturated; 0 g trans fats); 0 mg cholesterol; 135 mg sodium; 47 g carbohydrate; 7 g fiber; 3 g sugar; 8 g protein.