Many loves for this green yellowish fruit. There are many healthy benefits of avocado fruit and they have gained massive popularity recent years all for the health benefits to our body! Avocado fare full of richness and creaminess that never fails to satisfy, whether in a dip, on a salad, or blended in a dessert. You just feel like digging every bit our and indulge all that flesh!
Nutrition and Benefits of Avocado
Many fruits consist primarily of carbohydrate, while avocado is high in healthy fats. An avocado contains over 20 vitamins and minerals, especially vitamin C, vitamin B-6, magnesium, and potassium. In fact, a cup of pureed avocado contains almost four times more potassium than a whole banana.
Every 100g of avocado:
- Vitamin K: 26% of the RDA
- Folate: 20% of the RDA
- Vitamin B5: 14% of the RDA
- Vitamin C: 17% of the RDA
- Potassium: 14% of the RDA
- Vitamin B6: 13% of the RDA
- Vitamin E: 10% of the RDA
Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). (1)
On top of this, studies show the healthy fats in avocado make the anti-inflammatory carotenoids found in brightly colored vegetables and fruits more bioavailable. So a little-diced avocado on your salad both tastes good and helps you get the most nutrition out of your leafy greens, peppers, tomatoes, and other salad fixings!
Picking and Preparing Avocado
If you are ready for this everyday fruit in your healthy salads or sandwiches. Here’s how to pick and prepare the perfect avocado.
Check the stem at the end of the avocado. A green stem means the fruit is ripe and ready to eat. A brown avocado would mean it is overripe.
The Best 6 Simple Avocado Healthy Recipes
Here are 6 healthy recipes to whet your appetite for more avocado!
1. Avocado Salad!
Add half an avocado to your daily salads! Here we have fresh greens, avocado cubes, cheddar cheese blocks, cherry tomatoes and fresh prawns. Top with mayonnaise or balsamic vinegar.
2. Avocado Spread
How plain is that bread without any spread. If butter is too high in fat, top with avocado mash/slice and an egg cooked any style. Throw on some extra veggies (we like salads and tomato) for even more flavor and nutrients.
3. Avocado Shake Smoothie
Avocado makes lovely milkshakes! Half an avocado, milk, sweetened condensed milk and ice in a blender until very smooth. You might want to add more milk to get a more liquid consistency.
4. Avocado Sushi Wraps
How can we forget about sushi wraps? For 1 serving cook half a cup of Japanese rice and stir in the vinegar. Slice avocado slices and salmon. Layer your seaweed with sushi and use a sushi wrap fold inwards.
5. Avocado Salmon Poke Bowl
An indulgence without using a cooker. You’ll see this in fine dining restaurants.
- In a medium-sized bowl, combine your salmon, soy sauce, sriracha, mirin, sugar, sesame oil and lemon juice. Mix together and cover with plastic wrap.
- Let sit in the fridge for at least 3 hours before serving.
- To assemble use a ring mold. Lay down a layer of Avocado Salad. Top with Salmon.
6. Avocado with couscous and grilled chicken
In a bowl toss together the corn, cooked couscous with a small amount of the dressing. Plate mixture with half an avocado. Add some chopped grilled chicken and finish with feta cheese on top.