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Avocado also known as green gold because it is loaded with many nutrients and has numerous health benefits and that is why it is loved by many health-conscious people. Avocado has a bumpy texture and its shape is like pear that’s why it is often referred as “alligator pear”.
Nutritional content of Avocado
Healthy fats
Avocados contains high amount of monosaturated fats especially oleic acid which is really beneficial for the human body.
Fibre
Avocados contains good amount of both soluble and insoluble fibre.
Vitamins and minerals
Avocado are rich in numerous vitamins and minerals like potassium, vitamin K, vitamin E, vitamin C, vitamin B6, and folate which are essential for the human body.
Anti-oxidants like lutein and zeaxanthin are also present in avocados which are very good for the human body.
10 Yummy avocado recipes
Avocado has a creamy taste that is why it can be eaten in form of various dishes.
Guacamole
Ingredients
Avocado
Lime juice
Chopped veggies like tomatoes, onions, etc.
Coriander
Garlic (optional)
Chili flakes
Salt
Method
Take a bowl. Mashed the avocado. Add chopped garlic, tomatoes and onions to the mixture. Now add lime juice to the mixture and sprinkle some salt and chili as per your taste. Garnish the mixture with some coriander. Your guacamole is ready. This dip will taste great if serve with tortilla chips or veggie sticks.
Avocado and chickpea salad
Ingredients
Avocado
Chickpeas (boiled)
Lots of vegetables of your choice like capsicum, tomatoes, onions, carrots, cheese, lettuce, cucumber, etc.
Lemon juice
Coriander
Spices like salt, pepper, chili, etc.
Method
Take a bowl. Add boiled chickpeas and diced avocado in bowl. Now put all the diced veggies in the mixture. Add salt, pepper and other spices as per your taste. Add Lemon juice to the mixture. Garnish it with some chopped coriander. Your fresh protein-rich salad is ready.
Avocado cheese spread
Ingredients
Avocado
Cottage cheese (paneer)
Green chili
Salt
Lime juice
Method
Take one whole avocado and 150 grams of paneer with salt, chili and lime juice and put all these things in blender and blend it.
Blend it until it is smooth and creamy. Store it in an air tight container.
Your go to healthy spread for your sandwiches or wrap is ready.
Avocado Sandwich
Ingredients
Avocado
Bread of your choice
Lot of veggies of your choice like cabbage, bell peppers (red, yellow, green), onions, tomatoes, etc.
Cottage cheese (paneer)
Salad leaves like lettuce etc.
Spices like chili flakes, salt and pepper
Cream cheese
Method
Cut the avocado in small chunks and put it in a bowl with all the diced veggies and chopped paneer. Add spices to the mixture as per your taste. Now spread the cream cheese on the bread followed by the salad leaves like lettuce. Now pour the avocado and veggies stuffing on the bread and cover it with another bread. Now grill the sandwich and your yummy creamy avocado sandwich is ready.
Avocado smoothie
Ingredients
Avocado-1
Honey- 3 tsp
Banana- 1
Milk- 1 cup
Dry fruits like almond, cashews, etc.
Method
Put avocado, honey, banana and milk in the blender and blend it. Now pour the mixture in the glass. Your smoothie is ready and now garnish it with some dry fruits like almonds, cashews, walnuts, etc.
Avocado pasta
Ingredients
Avocado
Pasta
Veggies of your choice like bell peppers (red, yellow and green), carrot, mushrooms, onions, tomatoes, beans, etc.
Milk
Parmesan or cheddar cheese
Olive oil
Mustard seeds
Spices like salt, chili, pepper, etc.
Method
Boil the pasta with some salt and oil. Take an avocado and put it in blender with some salt, chili, pepper and milk. Adjust the paste consistency. Now chop all the vegetables.
Take a pan, add oil and mustard seeds followed by the chopped vegetables. Now add the avocado mixture with some grated parmesan or cheddar cheese. Add water to adjust the consistency. Now, put pasta and stir it.
Garnish it with some cherry tomatoes and with grated parmesan or cheddar cheese.
Your delicious pasta is ready to serve.
Avocado quinoa salad
Ingredients
Avocado
Quinoa
Lots of vegetables of your choice like capsicum, tomatoes, onions, carrots, cheese, lettuce, cucumber, etc.
Lemon juice
Coriander
Spices like salt, pepper, chili, etc.
Method
Firstly, take quinoa wash it and boil it until it is properly cooked. Take a bowl. Add boiled quinoa and diced avocado in bowl. Now put all the chopped veggies in the mixture. Add salt, pepper and other spices as per your taste. Add Lemon juice to the mixture. Garnish it with some chopped coriander. Your fresh protein-rich salad is ready.
Avocado tortilla wrap
Ingredients
Avocado
Tortilla
Lot of veggies of your choice like cabbage, bell peppers (red, yellow, green), onions, tomatoes, etc.
Lemon juice
Mustard sauce or any other sauce of your or you can either skip
Coriander
Salad leaves like lettuce etc.
Spices like chili flakes, salt and pepper
Cream cheese
Method
Mash the avocado and put it in a bowl with all the sliced veggies. Add mustard sauce and other spices to the mixture followed by the coriander and lime juice as per your taste. Now spread the cream cheese on the tortilla followed by the salad leaves like lettuce. Now pour the avocado and veggies stuffing. Now grill the wrap and your yummy creamy avocado tortilla wrap is ready.
Health benefits of avocado.
Avocados are rich in necessary nutrients like vitamin C, E, K and B-6 and minerals like riboflavin, niacin, folate, magnesium and potassium.
It supports heart health
Avocados are rich in potassium which makes it to support heart health by maintaining blood pressure levels and by minimizing the risk of stroke and hypertension.
Weight management
Good Fats are present in avocado which keeps you satiated for a long time and prevents you to overeat.
It helps to improve digestion.
Avocados are great source of fibre which supports a balanced gut microbiome and prevents constipation which promotes good digestion.
Eye health
Antioxidants like lutein and zeaxanthin present in avocado are good for eye health because it reduces the risk of age-related macular degeneration and cataracts.
It regulates blood sugar
Avocado has low glycaemic index (GI) which means it is diabetic friendly and good for those who want to control their sugar.
Good for pregnant ladies.
Avocados are rich in folate which is beneficial for the development of the baby.
Good for bones.
Nutrients like Vitamin K, Copper and folate are present in avocado which helps to prevent osteoporosis and promotes bone health.
Good for skin elasticity
Avocados are rich in anti-oxidants and vitamins which reduces signs of aging
It strengthens the brain functioning
Healthy fats are helpful in brain development and its functioning. Avocados are loaded with good fats which will promote the working of the brain.
Note
Avocados are good for health but having it in excess will make you to face some challenges:
They are great source of vitamin K which in excess can leads to blood clotting in individual and in some cases it has been seen that many individuals are allergic to avocados. So it is really crucial for us to take it in moderation and in better way because of good fat content present in it can lead to severe gain in body. there are some alternatives of avocadoes which you can opt like olives, nuts and seeds, hummus, sweet potatoes, oats, etc.
Conclusion:
Avocados are one of the most versatile and nutrition rich fruit which you can easily include in your diet by making avocado smoothie in the morning to by making avocado sandwich in the evening snack. It will make your meal tasty and guilt free. Avocado contains lots of nutrients which makes it a superfood. So, try to include avocado in your diet and give your body a chance to experience the yummy avocado dishes. After that your body and health will thank you.
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