Bursting with flavour and full of endless health benefits, in recent years this rich, buttery green goddess of fruit (yes a fruit not vegetable) has secured her place in the super-food hall of fame.
Packed with vitamins and minerals, a daily serving can help decrease the risk of cardiovascular disease, boost cholesterol and eye sight, keep those wrinkle inducing free radicals at bay and pump your skin full of antioxidants, so you will look and feel younger and healthier for longer.
Whilst some might skip avocados because they’re high in fat, there’s no need. The fat is heart-healthy mono-unsaturated fat (the good-for-you fat) that helps boost good cholesterol, lowers bad cholesterol and blood pressure.
Yes, avocados are calorie dense but stick to the average serving size of 3 thin slices or 2 mashed tablespoons and you will consumer around 50 calories which is lower than the same amount of butter, mayonnaise, peanut butter, olive oil or coconut oil.
Avocados are cholesterol, gluten and dairy free, suitable for vegans and vegetarians so pretty much get the thumbs up from everyone.
Eating avocados alone will help your health and skin but when enjoyed with leafy greens in a salad, or with high antioxidant vegetables like butternut squash, it can improve your absorption of the nutritional elements in these foods too. Double winner.
Many people don’t know this but avocados are low in sugar and contain fibre so eating them keeps you fuller longer making them perfect for a well balance diet.
If your avocado is a little hard, pop it in a paper bag with a banana for a couple of days and it will ripen to perfection and once it is you can try one of these easy but nutritious recipes.
Great Guacamole
We had to include this classic because it tastes amazing and goes with pretty much every meal.
In a medium bowl, mix coriander, garlic and jalapeños with a squeeze of lime juice. Peel, stone and roughly mash the avocados and then add them to the bowl with the other ingredients adding a little salt and pepper as desired. Serve with toasted pitta, salads, burgers, chicken ….. let your imagination and taste buds run free.
Avocados and Baked Eggs
This is a simple but simply delicious dish that can be eaten any time of day or add a fresh, colourful salad and sweet potato and you have the perfect main meal.
Half and pit an avocado then scoop out enough flesh so you can crack and egg in the hole. Pop on a baking dish, season with salt and pepper and then bake in the oven at 200 °C for around minutes, and enjoy.
Smoked Salmon and Avocado on Rye
This is super easy to make and tastes amazing. Simply mash the flesh of one avocado with a little chilli paste and a squeeze of lemon juice. Spoon over a slice of rye bread and top with smoked salmon. Simple.
Enjoy!