There are many benefits of avocados and avocado oil and they have gained great popularity in recent years … and for good reason!
Avocados are a decadent and versatile fruit that is ideal in many recipes. They have a delicious rich and creamy that really satisfies, either in a bathroom, in a salad, or mixed in a dessert. You can stop not feel like you’re falling!
Perhaps what adds to the satisfaction comes from knowing you are getting a great deal of nutrition to boot!
Avocado Nutrition and Benefits
avocados are unique in the world of fruit. You could even say that avocados are one of the fattiest foods out there … but in a good way!
all the calories and fat grams worth because they are rich in nutrients are made. Avocado contains over 20 minerals and vitamins, especially vitamin C, vitamin B-6, magnesium, and potassium. In fact, a cup pureed avocado contains nearly four times more potassium than a banana whole
Although only 1/5 of an avocado contains :.
- Vitamin K: 26% of the RDA
- Folate: 20% of the RDA
- Vitamin B5: 14% RDA
- vitamin C: 17% of the RDA
- potassium: 14% of the RDA
- vitamin B6: 13% of the RDA
- vitamin E: 10% of the RDA
Next, contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin). (1)
In addition, studies show that healthy fats in avocados make anti-inflammatory carotenoids found in vegetables and fruits more bioavailable bright colors. So some chopped avocado on your salad both tastes good and helps you get the most nutrition from green leafy vegetables, peppers, tomatoes and other salad garnishes!
But you might ask, is not all that fat … they make me fat?
on the contrary!
A single serving of avocado contains 50 calories and 4.5 grams of fat (and that is only 1 / 5th of an avocado). I would say our family tends to eat more like a ½ avocado per individual portion, which makes 130 calories and 15 grams of fat.
Although this may seem like a lot of fat and calories, studies show that eating avocados can actually help control cholesterol and weight:
avocados’ are a dense fruit average energy as approximately 80% of the edible avocado fruit consists of water (72%) and diet (6.8%) and fiber have been shown to have similar effects on weight control fruits and vegetables , low fat (USDA, 2011 ;. Bes-Rastrollo et al, 2008).
An analysis of data from NHANES 2001-2006 adults suggests that consumers are more avocado HDL cholesterol, lower risk of metabolic syndrome, and lower weight, body mass index, waist circumference and nonusers (Fulgoni et al., 2010b). (2)
can also help with food cravings by replacing the rich and creamy element that might be missing by eliminating dairy products and other high-calorie, low-nutrient foods of your diet.
If you have not tried the avocado as part of their daily diet, it helps to know your way around one. Here’s how to choose and prepare the perfect avocado.
check under the stem at the end of avocado. It is ripe and ready to eat when the skin under the stem is green. If it’s brown, it is overripe. (And if the mother does not come out easily, is not mature at all.)
There cookware designed to cut avocado and dice, but I have since learned that it is so easy to peel thick skin with fingers. This video shows how to get perfect slices using this method:
The goal to peel avocado (instead of scooping out) is to leave the meat dark just below the intact skin green, since it is the part of the avocado contains as many phytonutrients.
best avocado recipes
Here are some great recipes to whet your appetite for more avocado!
1. A few drops of lemon or lime + salt!
This reality can not be a prescription, but some people do not know about this quick and tasty way to serve avocado. My kids love this way for a snack. Serve with a garnish of vegetables and avocado salsa.
2. Smoothie Choco-ed
Use this output to breakfast smoothie recipe authentic simplicity as a base recipe and think about their own variations:
1 banana + avocado + ¼ ½ yogurt 1 cup milk + choice + 1 teaspoon of raw honey + cocoa powder 1 tsp.
3. Kale avocado salad
Mommypotamus creates a delicious cabbage and avocado salad . Mix lemon, olive oil, avocado, kale, salt and a pinch of pepper, and mix with your hands. You will be amazed at how it becomes tender and tasty kale!
4. Lime honey chicken wings with avocado, cilantro Dip
sweet and spicy wings with this creamy sauce without milk could be the solution to your comfort food cravings. PaleOMG Get the recipe here .
5. Key Lime Pie pallets
Another great recipe Mommypotamus: key lime pie palettes ! These palettes bring together the nutritional benefits of coconut milk, gelatin, and avocado.
6. Egg-free “Mayo”
This creamy substitute for mayonaise is one of my favorite ways to use avocados. If you are avoiding eggs and soy, two common ingredients in regular mayonnaise, this is a great alternative. (Although not technically a “mayonnaise” without egg).
7. Classic guacamole
Because I can not have a prescription without a prescription rodeo avocado guacamole! This is a favorite of my family !
8. Bacon Guacamole Bites
If you’re avoiding want something different grains and vegetables with guacamole, try this appetizer recipe . Bacon and guacamole … mmmm.
9. avocado chocolate pudding
Did you know avocado can be great in desserts? My kids literally ask this, and I swear I can not try the avocado at all! It is better than the traditional pudding. My preference is to use the cocoa powder black chocolate. Here is the recipe .
10. Appetizer chocolate cake frosting avocado
If you are still unsure about using avocado applications sweets, who dares look at these pictures and tell me you are not tempted to try!
11. basil, avocado, bacon and eggs Deviled
These fillers eggs become creamy avocado instead of mayonnaise. Add crumbled bacon, fresh basil and some chopped green chilies for a spicy twist on a classic.
12. Portobello mushroom cap with Kale Pesto Guacamole
baby kale, pine nuts, Parmesan cheese, garlic and olive oil combined with avocado this unique pesto . Above is a portobello mushrooms top and sprinkle with cheese before baking Cotija. A vegetarian lunch is light and satisfying.
13. Avocado Caprese salad
summer in a bowl. The classic caprese salad gets a boost in nutrition and flavor with arugula, basil, tomatoes, mozzarella, avocado and tossed in a simple homemade balsamic dressing.
Mint Chocolate Chip 14. “Ice Cream”
I’ll admit I have not tried this recipe , but it looked so interesting I had to include it! Let me know how it is!
15. -Dairy Caesar Dressing
The nutritional yeast, apple cider vinegar and Dijon mustard give this creamy avocado-based sauce Caesar taste .
16. Quinoa Taco Salad
avocado and quinoa pair this protein and fiber packaged salad . Substitute taco-seasoned chicken or beef for quinoa to make a paleo version.
17. Chicken Salad
Man my healthier version of chicken salad inside a cup avocado starting in two by a portion of convenient lunch. In fact, most salad ingredients would work inside a cup avocado, so his own creation from leftovers!
18. Vietnamese avocado Zoodle the bowl of avocado plant
Have you ever had zucchini noodles? They are easy to make! All you need is this Spiralizer . There is also mixer attachment one noodle Kitchenaid spiralizing . (I recommend doing this when zucchini is in season.) Turn these noodles in Vietnamese avocado bowl Zoodle impressive !
19. Lobster salad with avocado
Savory decadence! Experiment with combinations of fresh flavors such as citrus, parsley and mint this lobster avocado salad .
20. Slow Cooker Carne Asada “Tacos”
tender cooked meat simmered with cilantro, citrus, chilies and garlic. Cover with fresh avocados, of course!
21. Turkey avocado burger Feta
avocado adds healthy fats this scarce and tasty burger . Avocado tzatziki sauce tops it off. (Correction:. Despite the title, the recipe leaves out feta … add along with the other ingredients and mix, or top with feta cheese shortly after grilling)
22. Avocado breakfast bake
Loads protein and fiber early in the morning with this simple breakfast bake . Yes, this makes avocado cooked involved … which is not to everyone’s liking. But if you really love avocado give this a try! The key is the season well with tasty ingredients.
23. avocado Asparagus Soup
This simple soup ingredient 6 would be a snap in a Vitamix blender. Avocado makes it creamy without dairy!
24. Blueberry Smoothie spinach avocado
Time and fruity version of an avocado milkshake , easily adaptable. Read here about why collagen powder is a healthy substitute for protein powder called for in this recipe.
25. triple chocolate muffins avocado (yes, more chocolate!)
Another delicious indulgence using coconut flour, cocoa powder, and avocado. These store and freeze well for a quick breakfast, snack or dessert.
Eat avocados regularly? What are your favorite ways to use them
2. http: //www.ncbi.nlm. nih.gov/pmc/articles/PMC3664913/#R50
3. Database USDA National Nutrient Database for Standard Reference