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Nutrition Monday – Avocados

avocadosAvocados 101

Season: April begins the season for California avocados, when they’re at their peak of flavor and lowest price.  Florida avocados are right behind them, beginning in the summer.
How to buy: A ripe avocado is just slightly pliant when gently pressed.
How to store: Avocados ripen at room temperature—faster if you put them in a closed paper bag to capture the ethylene gas (which promotes ripening) given off by the fruit. To prevent browning of a cut avocado, spread the surface with lemon juice, lime juice, or vinegar. Refrigerate cut avocados in plastic wrap pressed directly onto the cut surface. When ready to eat, scrape off any discoloration; the flavor won’t be affected.

Prep tips: 

  • To halve: Cut avocado in two lengthwise around its pit. Twist halves in opposite directions to separate them, and then pull apart.
  • To pit: First, thrust the blade of a sharp paring knife into the pit. Then twist the knife gently to loosen the pit, and lift it out.
  • To peel: Pull the skin off the flesh in strips with your fingers. When the fruit is very ripe, you can often remove the skin in one piece. You can also scoop the flesh out of the peel with a spoon.

Nutritional benefits: Yes, the fruit (it is in fact a fruit, if you were wondering) is high in fat, but it’s high in the beneficial kind—monounsaturated fat—that helps increase “good” HDL cholesterol. Lush California Hass packs a wallop of healthy monounsaturated fat, while a Florida avocado has less flavor and fat. Avocados are also packed with protein.¹

Recipes

Green Breakfast Burrito

green-breakfast-burrito-COMP-2451233_0SERVINGS: 2

1½ Tbsp butter
4 beaten eggs
1½ c chopped fresh spinach
Salt and pepper
1 avocado, sliced
Tomato salsa or salsa verde

1. MELT butter in a nonstick skillet on medium heat. Stir in eggs and spinach; add salt and pepper.
2. COOK, stirring, until the eggs are softly scrambled, about 2 minutes.
3. WRAP the eggs in warm corn tortillas. Top with sliced avocado and tomato salsa or salsa verde.

NUTRITION (per serving) 361.6 cal, 15.9 g pro, 17.6 g carb, 5.6 g fiber, 1.9 g sugar, 26.7 g fat, 9.8 g sat fat, 329.4 mg sodium

Avocado Salad

citrus-avocado-salad-COMP-946249_0SERVINGS: 4

4 very thin slices red onion, separated into rings
2 oranges
2 avocados
3 Tbsp olive oil
2 Tbsp chopped fresh mint
1 Tbsp freshly squeezed lemon juice (about ½ sm lemon)
¼ tsp salt

1. SOAK onion in small bowl of ice water to crisp. Peel oranges with knife, removing all of white pith. Cut crosswise into thin wheels.
2. PIT, peel, and slice avocados and put in medium bowl. Drain onion well and add to bowl along with oranges, olive oil, mint, lemon juice, and salt. Toss to coat.

NUTRITION (per serving) 286 cal, 3 g pro, 18 g carb, 9 g fiber, 25 g fat, 3.5 g sat fat, 0 mg chol, 153 mg sodium

Avocado Daiquiri

avocado-daiquiri-COMP-1226029_0SERVINGS: 1

4 oz rum (a mix of gold and silver is best)
¼ medium-ripe avocado
½ oz half-and-half
¼ oz fresh lemon or lime juice
2 oz simple syrup (equal parts sugar and water)
1½ c ice cubes

Combine the ingredients and blend until smooth.

NUTRITION (per serving) 252.7 cal, 0.9 g pro, 17.7 g carb, 2.3 g fiber, 14.4 g sugar, 6.1 g fat, 1.2 g sat fat, 9.9 mg sodium

Brown Rice California Rolls

california-roll-TS-101818936_0SERVINGS: 6

1 c short-grain brown rice
2 c water
3 Tbsp seasoned rice vinegar
1 Tbsp sugar
6 sheets nori
1 Hass avocado, peeled, pitted, and cut into 18 slices
8 ounces imitation crab stick (surimi), cut into 6 equal portions
Wasabi paste
Reduced-sodium soy sauce

1. COMBINE the rice and water in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer until the water is absorbed, about 20 minutes. Remove from the heat and let stand for 10 minutes.
2. COMBINE the vinegar and sugar in a small bowl and stir into the rice. Let stand for 15 minutes.
3. PLACE a bamboo sushi mat on a work surface. Place a sheet of nori on the mat with a long side closest to you. With slightly damp hands, spread ½ c of the rice on the nori, leaving a 1″ border along the top edge. Arrange 3 avocado slices end to end in a horizontal line about 1½” from the edge closest to you. Top with ⅙ of the crab.
4. GRASP the edges of the nori and the mat closest to you. Fold the bottom over the filling and roll up, jelly roll–style, pressing down slightly with each quarter turn. Seal the roll with a few drops of water or grains of rice on the edge of the nori. Repeat with the remaining ingredients to make six rolls.
5. TRANSFER the rolls to a cutting board. With a serrated knife dipped in hot water, cut each roll crosswise into six pieces.
6. SERVE with wasabi and soy on the side.

NUTRITION (per serving) 186.5 cal, 4.5 g pro, 32.6 g carb, 3.4 g fiber, 4 g sugar, 4.2 g fat, 0.5 g sat fat, 242.4 mg sodium

¹Information provided by http://www.prevention.com. For more great avocado recipes visit this page.

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Memorial Day – Ambush Virtual 5k Run

Memorial Day 2014 – Ambush Virtual 5k Run

This Memorial Day, we are launching our first ever virtual 5k run. Memorial Day is a day of remembering the men and women who died while serving the United States Armed Forces. We want you to go for a 5k run, walk, whatever you want it to be in memory of someone special to you who served and paid the ultimate price for our freedom.

What you get – One of our commemorative T-shirts. Each person will be asked to submit a name for who they are running for. We will add your name and the name of that person as a memorial on the back of the T-shirt. Below is a mock up of the shirt we are designing. Memorial-Day-T-Shirts-2014We want to put the memory back in Memorial Day. The proceeds for this event will go to cover the cost of the T-shirt and all extra proceeds will go to our Charity  Helping Heroes Kids. This program helps send kids to summer camp. These kids are children of disabled veterans, law enforcement or fire/rescue who were injured in combat or the line of duty.

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Now you can run anywhere in the USA and join the Ambush Army.
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Earthday 2014 – The Canopy Project

 The Ambush Army helps the World

Here at Armageddon Ambush we promote the end of the world and doomsday as our theme. In reality we are about saving our beautiful planet. Which is why for Earth Day 2014 we started a campaign to raise funds to donate to the Canopy Project.Earth-Day-2014

Earth Day Network developed The Canopy Project. Rather than focusing on large scale forestry, The Canopy Project plants trees that help communities – especially the world’s impoverished communities – sustain themselves and their local economies. Trees reverse the impacts of land degradation and provide food, energy and income, helping communities to achieve long-term economic and environmental sustainability.

Over the past three years, The Canopy Project has planted over 1.5 million trees in 18 countries. In the US, projects to restore urban canopies have been completed in New York, San Francisco, Los Angeles, St. Louis, Atlanta, Baltimore, Cleveland, Flint, and Chicago.  In Haiti alone, where earthquakes caused landslides on deforested hillsides, leading to horrific devastation, Earth Day Network planted 500,000 trees. And in three high-poverty districts in central Uganda, we planted 350,000 trees to provide local farmers with food, fuel, fencing, and soil stability.

All they ask for is $1 to plant one tree. With this in mind we started a social media campaign across all of our social media channels to include Facebook, Twitter, Instagram, and Pinterest. Our goal was to collect likes, re-tweets, shares, pins, basically every touch of interaction. We would collect these interactions and match each one with a dollar amount of $1. We then will tally all of the amounts and make a donation.

Here are the final totals from our campaign:

  • Facebook – 79 likes, comments and shares.
  • Twitter – 7 re-tweets
  • Instagram – 60 likes
  • Pinterest – 2 Pins

When all is totaled up we raised 148 interactions. This equals $148 to donate from you our loyal fans. We have also decided to throw in an extra $100 plus a couple more to make an even $250 donation. But we are far from done. We will still match any donations which are made directly on our behalf. Simply go to the Canopy Project Donation page and donate. Show us you did so in our honor by adding us to the “in honor of” section and our info@armageddonambush.com email.

We thank all of you for this helping us raise awareness and donate to this great cause.