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Better than butter? A schmear of avocado

Avocadotoast Remember the bad old days of dieting, when people were told not to eat avocados because they were "fattening"?

Thank goodness that nonsense is over. Avocados are a superfood -- full of monounsaturated fat (MUFAs), vitamins and fiber.

Avocados have been pretty inexpensive lately so I've been buying a few a week. Aside from guacamole, avocados can be a great substitute for spreads and sauces like butter, mayonnaise and cream cheese.

Take today's lunch. I had some leftover turkey chili from last night, which was virtually fat free. I like to make sure that my meals are balanced with protein, carbs and protein, so I added a slice of toasted sourdough bread (it's lower on the glycemic scale than other breads because of the acidity). And to it I added an ounce of mashed Hass avocado with a squirt of lemon juice and a pinch of my fancy-pants salt. (Yes, that's a Shrek plate.)

That ounce of avocado only has 45 calories and a bonus 2 grams of fiber. Take that, butter!