Nuts for Avocado

In recent years, the greater American diet has opened its arms to a little green fruit called the avocado. Healthy and delicious, what’s not to like? From emojis to avocado roses, mini-avocados and stone-less avocados, the avocado revolution has taken social media by storm. Now, most supermarkets and restaurants make sure avocado features in the stands or on the menu in some form. It’s high time we examine this fruit and see what all the fuss is about.

Low in carbohydrates, avocados have a high fiber content which helps maintain a healthy digestive track and metabolism.

Avocados come in many different varieties and shapes. Widely praised for their health benefits, they are rich in monounsaturated fatty acids (oleic acid) as well as polyunsaturated fatty acids, which help lower blood cholesterol levels and maintain a strong heart. Low in carbohydrates, avocados have a high fiber content which helps maintain a healthy digestive track and metabolism. They are also particularly rich in potassium, linked to reduced blood pressure; vitamin K, good for your bones; folate, important for pregnancy and mental health; vitamin C, a collagen booster production, and high levels of vitamin B5, B6 and E which aid in energy production. They also contain lutein and zeaxanthin, nutrients providing antioxidant protection for good eye health.

The popularity of the little green fruit may also be explained by its delicious creamy and tasty texture, which, what’s more, makes it an incredibly versatile ingredient. It can be used as butter spread on toast, sprinkled with seeds, spices, and herbs. It is also easy to blend with other ingredients, making it a great substitute to other fats such as butter or oil. Avocado can replace mayonnaise in chicken or egg salad, sauce in pasta or risotto. It is also delicious in a smoothie, or in a chilled soup.

Incorporated in a varied and healthy diet, half an avocado a day remains a great source of good essential fats.

Is it possible this miracle fruit is too good to be true? Its creamy texture and high fat content may make us suspicious, but a 3.5-ounce avocado only contains 9 grams of carbohydrates, and 7 of these are fiber, which still makes it a low-carb food. However, at 190 calories on average, balance is still key. Incorporated in a varied and healthy diet, half an avocado a day remains a great source of good essential fats.

If your avocado is under-ripe, try placing it with a banana in a fruit bowl: the banana will release a gaseous plant hormone known as ethylene which will speed up the ripening process of your avocado.

The better the avocado, the better the recipe, so it is essential the avocado used has reached its perfect level of ripeness, a real quest for many of us, and a potential source of frustration. One easy way to check if your avocado is ripe is to remove its stem: if it is green underneath, it is ripe; if it is brown, it is overripe. If your avocado is under-ripe, try placing it with a banana in a fruit bowl: the banana will release a gaseous plant hormone known as ethylene which will speed up the ripening process of your avocado. If you are not already nuts for avocado, now is the time to embrace the avocado revolution!

Why not try one of Beauty and Wellbeing recipes here!