the benefits of avocados for the body

Also known as “natures butter", avocado is a top superfood, rich in healthy omega 3 oils with a delicious taste! The omega 3 oils are great for keeping your hair, skin, and nails strong and also promote healthy brain function... beauty and brains, who knew?

Believe it or not, the avocado is actually a fruit (botanically a large berry with one very large seed). They are native to central Mexico but can be found in many tropical climates, such as Australia. And lucky for us, we can find this delicious fruit at our local grocer or natural food store.

how does it taste?

Avocados have a slight nutty flavour and rich, creamy texture. They work well in both sweet and savory dishes. When I was in Thailand, it was very common to enjoy avocados in a sweet smoothie drink. However in Mexico, avocados are used in more spicy, savory dishes like the all time favou-rite, guacamole.

the health benefits

·         Higher protein content than most fruits!

·         More potassium than bananas

·         Super rich in fiber (good for digestion)

·         Most of its calories come from monounsaturated fats (one of the healthy fats) that help lower cholesterol, prevent heart disease and enhance memory

·         High in vitamins K, E, C, and B's

·         Rich in folic acid (important for expecting mothers)

·         Contains antioxidants like lutein and beta-carotene   Promotes blood sugar regulation

types of avocados

  

• ·         Mexicana

These avocados tend to be smaller and have a brown-purplish skin when ripe. They are usually less expensive than other varieties.

• ·         Guatemalan

These are the most popular in North America, due to the fact that Hass avocados fall into this variety. They are on the smaller side of the scale with bumpy skin; which can vary in a green, purple or black colour. These types of avocados are also much more oily which makes them perfect for a creamy guacamole dip!

T IP:

Save  the  avocado  pit and stick it in your next batch of guacamole or mashed avocado to keep it from going brown!

·         West Indian

These types of avocados are large in size and have a shiny, green

skin. They also have less oil content and contain more water. Although not as sweet or buttery as the Guatemalan variety, they still maintain a delicious flavour.

how to buy & store

When shopping for avocados, select a fruit that is unblemished, without cracks or dark sunken spots. A ripe avocado will yield slightly to the touch when pressed, and this slight softness indicates that it's ready to eat. It's often difficult to find a ripe avocado in the store, but it will ripen at home within a few days in a paper bag (with a banana or two) or on the kitchen counter. Plan in advance so you'll have ripe avocados when you need them. Do not refrigerate avocados unless you want to slow down the ripening process. The best way to enjoy avocado is raw, no heating or cooking necessary.

T I P : Once sliced,

avocados begin to oxidize and turn brown.  You can stop the  ripening process by simply squeezing a bit of lemon juice on it and storing it away in an airtight container until needed.

avocados in the kitchen

·         Raw

Dice into cubes and serve mixed in a large green salad with cucumber, pepper, cherry tomatoes and red onion.

·         Frozen

Freeze your over ripe avocados and throw into your next morning smoothie for a creamy texture and taste. Try adding ½ a frozen avocado,

a handful of frozen fruit, 2 dates, 1-2 cups of unsweetened almond milk and blend.

·         Blend

Make a dressing by blending ½ an avocado, 1 tablespoon olive oil, juice of 1 lemon, salt and pepper to taste.

·         Mash

Make the easiest guacamole by mashing up 1 whole avocado with 3 tablespoons of organic mild salsa, a squeeze of lime, cracked pepper and sea salt.

·         Spread

Toast up a couple slices of dark rye or Ezekiel bread, spread some avocado and grind some fresh pepper and salt on there for a breakfast or snack.

·         Substitute

Replace your mayo and butter with avocado.

·         Top

Use as a topping on homemade chili, tacos, burritos or black bean soup.

how much should I eat?

Avocados should be added into your daily diet in moderation. Remember, fat is still fat even if it is the "good" kind. The recommended daily intake (RDI) of fat for a healthy adult is 65 grams per day and 1 cup of avocado (roughly 150grams) contains 23 grams of your daily intake of fat.

I recommend sticking to just a quarter-to-a-half of an avocado per day. This serving contains about 8 grams of fiber and 3 grams of protein, making it a great snack or pre-workout pick me up.

Chocolate Avocado Pudding

Ingredients

·         2 Hass avocados

·         ¼ cup unsweetened raw cacao powder

·         ¼ cup maple syrup

·         2 tablespoons unsweetened almond milk (add more if needed)

·         Sprinkle of cinnamon

·         Sprinkle of raw cacao nibs

Instructions

1.         Slice open your avocados; remove large pit and scoop out all the meat.

2.         In a food processor, add in the avocado meat, cacao powder and cinnamon.

3.         Pulse until avocado and cacao have started to blend together.

4.         Turn the food processor on low and slowly add in the almond milk and maple syrup.

5.         Turn off food processor every so often to scrap down the sides.

6.         Blend, until you’ve reached your desired chocolate pudding consistency and refrigerate for an hour or more.

7.         Scoop out into a fancy dessert bowl and top with raw cacao nibs or even fresh fruit like strawberries, kiwi and blueberries. Enjoy!

Share this post

Berlangganan update artikel terbaru via email: