english version? Click \”Continue Reading\” then here!
One of the most traditional fruits here in California, yellowish green color and can be used in both sweet and savory recipes. I’m completely addicted to avocados and, for sure, it’s another one of the foods that’s not lacking in my pantry. The flavor is amazing, I can mix it in most of the recipes I make at home and, therefore, here I will give some reasons for avocado to be part of your life too!
A little bit of nutrition…
Avocado has high nutritional density and because it is rich in fats, it promotes satiety and numerous health benefits. Rich in potassium than the famous bananas, so it can be a good suggestion for the daily life of athletes, hypertensives or those looking to increase their potassium intake by some guidance from a nutritionist or doctor.
Many people still relate fat as something negative and that should be avoided in food, but the truth is that fats of plant origin, especially when not subjected to high temperatures (when we don’t get too hot), bring thousands of vitamins and antioxidants. Therefore, When consumed daily, they can be key ingredients to prevent premature aging, cardiovascular diseases, in addition to studies suggesting consumption in helping to prevent cancer and weight loss.
As I always say, nothing works miracles, but the continuous and varied introduction of foods like this can indeed enhance your health, as a preventive method of numerous diseases!
Avocado has a neutral flavor and, therefore, can be so explored in your kitchen in different types of dishes. I use avocado daily, especially in savory dishes.
How to consume?
- It can be used as a “butter” to pass bread or toast or sliced into strips to make sandwiches.
- Salad: Excellent for “up” the nutritional density of your salad! Try chopping it into cubes and mix it with lemon, balsamic and tomato!
- Dessert base such as mousses, fruit ice cream and pies. It mainly replaces sour cream and yogurt, being a great option for vegans and intolerant or allergic to dairy products.
- Chocolate mousse recipe: 1 ripe avocado + 2 dessert spoons of cocoa powder + 2 chopped dates without pits (replace with stevia if there is sugar control in the diet) + 1 teaspoon of vanilla extract + 1 pinch of coffee powder + 2 tablespoons of almond milk (adjust according to the desired consistency). Blend everything in a blender or blender.
- Smoothies (1/2 unit beaten with another sweeter fruit + ingredients of your choice. See my guide on how to make smoothies here
Nutritional value in 100g (½ small avocado)
Protein: 1.2 g
fiber: 6.3 g
lipids: 12g
Calcium: 1%
VIT C: 18%
Magnesium: 6%
Manganese: 9%
Extras: oleic acid (vascular protector) and beta system (modula stress).
where to find? food fairs and/or supermarkets.
tips: Like all fruits, it can oxidize quickly and lose its nutritional value (you know when it gets a brownish color?). If you are not consuming on the spot, store in a sealed container and/or add a few drops of lemon that help reduce this effect.
One of the most traditional fruits here in California, with a yellowish green color, that can be used in both sweet and salty recipes. I am completely addicted to avocados, not only because they work perfectly in most of all my recipes, but also due its unique nutritional profile. Avocado has a high nutrient density and for being rich in fats, can promote satiety and numerus benefits for health. rich in potassium, more than the famous bananas, so it might be a good choice for athletes, people with hypertension, or who seeks to increase potassium intake for any Other Reason or a Professional Recommendation (Doctor or a Nutritionist).
many people still report fat as something negative or that should be avoided in a daily basis. of course they are rich in calories, more than carbs or protein, but fats from vegetables, especially when not submitted to high temperatures, can bring us Thousands of Vitamins and antioxidants. Morefore, When Consumed Daily, Can Be A Key-Ingredient To Fight Against Aging, Cardiovascular Disease, And Some Studies Even Report The Consumption Of Avocado To Prevent cancer and help on weight loss.
as i always say, nothing is a miracle by it self, but the continuous and varied introduction of whole food like this one, can indeed be a very powerful way to improve your health, your health Quality of Life, and Avoid Chronic Diseases Associated With Lifestyle.
Avocado has a neutral taste and, therefore, can be the base ingredient in severe recipes! here i am going to show a few ways that i use avocados
how to consume?
- It can be used as a butter to spread on your bread.
- Salad: Excellent to add some extra flavor, nutrients, and friendly fats into your salad! Try to Cut in Small Cubes and Mix with Lemon, Vinegar and Chopped Tomatoes!
- Base to Desserts Like Chocolate Mousses, Ice Cream and Pies. Replace Cream or Yogurt in Traditional Recipes. It is great option for vegans and intolerant or allergic to dairy. Quick Mousse Recipe: 1 Riped Avocado + 2 TBS of Raw Cocoa + 1 TBS of Almond Milk (adjust according to your desired hairness) + 1 TEA Spoon of Organic Vanilla Extract + 1/4 Tea Spoon of Coffee/Espresso Powder + 2 Pitted Dates (Or Stevia Drops if Controlling Sugar Intake). Blend all the ingredients in a blender!
- green smoothie
Nutritional Facts in 100g (½ Small Avocado)
Protein: 1.2 g
Fiber: 6.3 g
FAT: 12G
Calcium: 1%
VIT C: 18%
Magnesium: 6%
Manganese: 9%
Where to find avocados? Framers Markets and Grocery Stores.
Tip: like all fruits, after that you cut and expose it to the air, avocado can oxidize easily and lose a lot of its nutritional value (You Know When You See a Brownish color? this is what we call oxidation). So, in order to avoid that, after opened, store it in a sealed container and you can add a few drops of lime to help reducing the oxidation effect.