Vegetarian Seven Layer Dip - Yummy and Good For You

We love avocados and thought everyone else did too but I keep discovering people who have never eaten one.  Avocados are so nutritious that they are a legitimate superfood.  The avocado, originated in the state of Puebla, Mexico. The native, undomesticated variety is known as a criollo, and is small, with dark black skin, and contains a large seed. The oldest evidence of avocado use was found in a cave located in Coxcatlán, Puebla, Mexico, that dates to around 10,000 BC.  From Puebla avocados spread all over the Americas.  Charles C. Mann, in his book "1491" about the Americas prior to European discovery, notes that the Aztecs which Cortez encountered were strong strapping men who were far healthier than his languid European soldiers primarily because of their rich healthy diet which included lots of avocados (BTW his thesis is that the Europeans ended up dominating the indigenous Americans unwittingly by spreading diseases which killed millions--not by their military prowess).   Here are fifteen health benefits of the amazing avocado:

• Maintain a healthy heart - Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.
• Lower cholesterol levels - Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.
• Control blood pressure - Avocados are also a great source of potassium, which helps in controlling blood pressure levels.
• Anti-Inflammatory properties - Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.
• Promote eye health - Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.
• Regulate the blood sugar levels - The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.
• Prevent birth defects - Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.
• Reduce strokes risk - The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not
• Protect against cancer - Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.
• Fight free radicals - Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.
• Anti-aging properties - Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.
• Cure bad breath - Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath.
• Increase nutrient absorption - Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.
• Skin Care - The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
• Weight gain - The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.

Lately I've been getting great prices on avocados at the store and the other day I had about 6 of them get ripe at the same time so I had to find a quick way to use that many even though there are only three of us left to feed.  As I poked through the fridge and and pantry I realized that I had all the ingredients for the famous 7-Layer Dip except ground beef and sour cream so I decided to make a vegetarian version using extra refried beans and guacamole instead of the ground beef, and using low-fat homemade kefir cheese instead of sour cream.  The result was delicious and yet had far lower fat content plus a pro-biotic layer of kefir (you could get the same effect using low-fat homemade yogurt cheese).

Here's how to make delicious and nutritious Vegetarian Seven-Layer Dip:

• 4 cups Refried Pinto Beans - cook pinto beans with onion and salt until soft, drain, mash, and fry in a pan with a bit of oil until thick and spreadable
• 6 Avocados - ripe
• 1 bunch Cilantro - fresh and chopped
• 3 Tbsp Lemon Juice
• Salt to taste
• 1 cup Kefir Cheese or Yogurt Cheese (use sour cream if you must)
• 2 cups Grated Monterrey Jack or Cheddar Cheese
• 1/2 can Black Olives - sliced
• 3 Tomates - diced
• Green Onions - diced with stalks
• 1 small can Diced Green Chiles (there are not the hot ones - they are usually roasted peeled and diced--very flavorful)

To make the guacamole peel and mash the avocados, mix in the cilantro, lemon juice, and salt to taste. On a large cookie sheet with sides spread the refried beans.  Next spread a layer of the guacamole.  Spread that with kefir cheese, then cover everything with the grated cheese.  Sprinkle with olives, tomatoes, green onions and the diced green chiles.

Serve with tortilla chips.  The makes a giant batch which will feed a crowd at a party.  We had some of it for dinner, covered the rest with plastic wrap, put it in the fridge, and enjoyed it for several days afterward.  Delicious and nutritious!