Last week I spoke about all the amazing fats and how important they are in our diet. Provided of course we stick to ‘real’ fats and avoid the trans fats. Just like I have learned to love broccoli (learn to love broccoli post here). I have also learned to, not just love, but adore the most delicious healthy fat of all, the avocado. Why did I bother? Because I know both broccoli and avocado are both amazing for optimising health. Up until maybe three years ago I could not pick an avocado out of a line up. Now I use it almost every day. It is so versatile, so nutritious and so tasty, definitely a good one to learn to love.
Down to the fun part, why are they so good?
- Approx 230 kcal of energy
- 2 grams of protein
- 15 grams of healthy fats which will increase your good cholesterol and decrease your bad cholesterol
- 9 grams of carbohydrates, 7 of those are fiber, making this a low carb friendly plant food. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract, lower the risk of colon cancer and maintain blood sugar levels
- Vitamin K which can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium
- Folate (folic acid) necessary for women interesting in conceiving
- Vitamin C for a healthy immune system
- Potassium for reducing blood pressure
- Vitamin B5
- Vitamin B6
- Vitamin E
- Small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin)
- They are excellent for healthy skin
- Weight loss, because they are a fat they give a feeling of fullness for longer, preventing people from snaking on sugary foods. They are known to reduce appetite and hunger.
So there isn’t much point in telling you how amazing this fruit is unless I give you a few ways to use it. So below I have included some ways I like to enjoy avocado. But honestly you can add this stuff to anything. If you are only getting used to it or its your first time trying it, just put a couple of slices on top of your salad. That in itself is a great start.
Smashed lime avocado on toast
1. Cut through the middle, scoop out flesh and mash-up with a fork
2. Sprinkle with salt
3. Squeeze the juice of a lime on top (the more lime the better)
4. Spread this delicious topping onto your toast
Of course I can’t stop here, I add some tomatoes, some feta and a soft poached egg on top. Making a fantastic balanced meal.
Eggs make every dish perfect in my eyes!
Great used in a salad, in fajita, burritos, or as a snack with some tortilla chips or even better raw veggies.
1. 3 ripe avocados
2. ¼ chopped red onion
3. 1 tomato chopped
4. Bunch coriander
6. 1 clove garlic
7. ½ jalapeno minced
8. Salt & Pepper
Mash avocado with fork. Mix in lime juice, red onion, jalapeno, tomato, garlic, cumin, cayenne, salt and pepper. Serve or store for up to three days. If there are some ingredients you don’t like or don’t have, just leave them out or substitute with a flavour you prefer. I am all about winging it, to find what works best for me.
I store mine in a mason jar but any air tight plastic container will work.
Make sure the avocado is ripe, you can tell by gently pressing it and if it feels soft you are good to go, if it is any way firm leave him alone! Avocados take a long time to ripen at home so you will be waiting… Or use the stem pulling method below. Also if you are using half, you need to store the other half in an air tight container as they oxidize quickly turning brown and although are still good to eat the colour can be off-putting.
This week why not show the avocado some love and give him a try.
Have a great week guys
The Wholesome Nut
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