Avocados are full of surprises. For instance did you know that an
avocado
is not only a fruit, but it is a berry? Yep, technically it’s a big
berry, but like tomatoes it is used as a vegetable in the kitchen.
Whether you’re calling it a fruit or vegetable is beside the point. The
real point is avocados are extremely good for you.
Avocados are known for being high in fat. About 85 percent of the
avocado’s calories are indeed from fat, but this fruit has fat you want
to consume. Avocado oil falls into the category of “good fat” because it
is rich in phytosterols and polyhydroxylated fatty alcohols (PFAs) that
support the inflammatory system and lower the risk of illnesses caused
by inflammation, such as arthritis. Avocado fat is also high in oleic
acid, which helps our bodies absorb nutrients like carotenoids. So, you
can even get more nutrients out of your other foods by adding avocado.
For instance, lycopene and beta-carotene found in many vegetables are
absorbed more readily by your body when combined with avocado’s healthy
fat, so adding avocado to your salads is an excellent idea. Avocados
themselves are rich in carotenoids, including beta-carotene,
alpha-carotene and lutein among many others.
Avocados boast high levels of vitamin B-6 and folic acid, both of
which help support a healthy heart. The beta-sitosterol compound found
in avocados helps lower blood cholesterol, and raise good cholesterol.
They’re also rich in potassium — in fact they’re a better source of
potassium than bananas — which helps control blood pressure. And, the
fruit is low in carbohydrates and low in sugar, but high in dietary
fibers, which means it's great for regulating blood sugar levels.
We can't forget how great avocados are for our skin. The mono
saturated fats help keep skin moisturized, and the omega-9 fats reduce
skin redness and irritation. The vitamin E found in it guards against
sun damage and the vitamin C helps protect against wrinkles. While a
healthy heart is a higher priority, it doesn’t hurt to have healthy,
amazing looking skin as well!
When selecting an avocado, make sure there are no cracks or spots
where the skin is separated from the flesh. When you press very gently
on the avocado, the flesh under the skin should feel firm but with a
slight give in softness to indicate the perfect ripeness. If it is
completely firm, it is underripe, and if it is noticeably soft, it is
overripe. Avocados can be ripened at home by placing them in a paper
bag. If you add a banana or an apple to the bag, the fruit will ripen
faster thanks to the gasses put out by the other ripening fruits.
These little open-face sandwiches are a perfect snack for kids and
adults alike. Whether it is for a quick lunch, an appetizer before
dinner, or an after-school snack, this avocado chickpea salad has a
mild, satisfying flavor and a great texture. You also have the freedom
to top them with all sorts of different ingredients from tomatoes and
jalapenos to chopped herbs to a squeeze of lime and a sprinkle of
cheddar cheese. Let your creativity take over.
For something a little more bold, you can go for this flavorful
salad. Topped with a fantastic cilantro lime dressing, the mango and
avocado complement each other perfectly. It is quick to put together yet
makes for an exotic blend of flavors. It's perfect for lunches or even a
side dish for a fancy dinner party.
One of my favorite ways to eat an avocado is taking out the pit and
filling the well with a rich salad such as curry chicken or classic
tuna salad. Another option is to stuff the avocado with avocado salad.
And why not? After all the avocado is really the point! This dish uses
the avocado flesh along with a hefty dose of citrus dressing, then puts
the salad back into the emptied shells to use as a bowl. You could also
just make up the salad and serve it in, you know, a real bowl. But the
novelty of using the avocado shells for plating is kind of fun.
Another salad option that takes a citrus twist is this quick and
easy dish. A mustard vinaigrette dressing coats the mixed greens,
grapes, avocado and slices of orange. It's a whole lot of yum in a
single bowl, and also boasts extra nutrients from the greens and citrus
for a winningly healthful meal.
For a refreshing soup on a warm day, go a step beyond just plain
old gazpacho and try avocado gazpacho! This chilled soup uses the
typical ingredients of a tomato gazpacho but adds in the creaminess of
avocado. And let's not forget all that added nutrition too! This is
ideal for a hot summer day at the height of tomato season. The flavor is
mind-blowing.
Another take on an avocado soup uses cool cucumber to compliment
the creamy avocado. A little zip is brought to the bowl by jalepeño and
cilantro, along with lemon and lime juice. It's almost like a delightful
salsa that you can just spoon into your mouth without needing any
chips!
But speaking of salsa, you'll want to try out this recipe. Sweet
corn and buttery avocado combine for a perfect compliment to fresh corn
chips. It's a summer salsa you don't want to pass up, and it's a great
addition to the appetizer table next to the guacamole.
Don't forget: avocados are also ideal for desserts! Especially
chocolate desserts. This decadent chocolate pudding is just one example.
The health benefits from cocoa and avocado make this dessert not only
delicious but a nutritional powerhouse. It's probably the best pudding
you'll ever taste, and the healthiest. Top it with nuts for even more
healthy fats and vitamins. It also pairs well with sliced fruits.
If you want to impress folks at a dinner party, serve them this at
the end of the meal. It's like fudge, right from the freezer. It starts
out cold then melts in your mouth, and the fudge-y filling is paired
with a sweet pecan crust. A tiny slice is more than enough since this is
a wonderfully rich dessert. And none of your guests will detect the
health benefits hidden within.
For a lighter summer dessert, try these unique popsicles. Sweet,
but less so than your average pop, this dessert is perfect for people
who want a mild but satisfying treat. They're perfect for kids too,
since they have a lower sugar content than most pops and plenty of
healthy fat and nutrients. And since you only need five ingredients to
make them, they're an easy treat to make!
