Contents
What’s in an avocado?
- The fruit, stripped of skin and pits, weighs about 140g.
- Its energy value is about 224kcal.
- Avocados are characterized by a high content of mono- and polyunsaturated fatty acids, including omega 3 and omega 6.
- The fruit contains numerous vitamins (including A, E, C, K and B vitamins) and minerals (potassium, magnesium, copper, zinc).
- It is rich in dietary fiber, phytosterols and antioxidants.
What varieties of avocados are available in stores?
The Polish market usually offers two types of avocados. The first is the Fuerte variety – an avocado characterized by a green skin and a green-yellow cream interior. The fruit is a medium-sized pear, and its price is around PLN 3-5 per piece. The second species is the Hass avocado. It is characterized by a purple-black skin and a delicate, nutty flavor. They are usually smaller than the Fuerte variety, and its price is higher – from 6 to 10 PLN per piece.
How to choose a ripe avocado?
The store’s assortment often abounds in a variety of vegetables and fruits – both less and more mature. The best choice is to buy a soft, and therefore already ripe, avocado. We can check the softness by pressing on both ends of the fruit. If both are soft, the whole avocado is ripe. If the whole fruit is soft, there is a possibility that some parts will be spoiled inside. Purchasing a hard avocado requires waiting a few days for it to be used. Otherwise, the fruit will be sensory unattractive (bitter, unripe, difficult to use). On the other hand, if the fruit is left standing for too long, there is a high risk of it wilting or rotting. Its maturation can be accelerated by putting it in a paper bag or by wrapping it in paper with another fruit, e.g. a banana.
Here are the avocado recipe suggestions:
Green smoothie with avocado and bananas
Ingredients (serving for 2 people): ½ ripe avocado 2 ripe bananas 1 kiwi lemon juice 1 spoon of honey 1 cup of milk / plant-based milk (almond / rice / soy) ½ glass of water
A method of preparing: 1. Cut the avocado in half, remove the stone and scoop out the flesh with a teaspoon. 2. Peel the remaining fruit and divide it into smaller pieces. 3. Put all ingredients into the blender. 4.Add honey, lemon juice, milk and water to the fruit. 5.Mix with a blender until a homogeneous mass is obtained.
Nutritional value (1 serving = 400 g): Energy: 297 kcal B: 6,7 g T: 7,8 g W: 52,1 g
Avocado and tuna salad
Ingredients (serving for 2 people): 1 ripe avocado 1 can of tuna (in gravy) 6 cherry tomatoes 1 teaspoon lemon juice 1 tablespoon of olive oil 1 tablespoon of sunflower seeds parsley spices (a pinch of salt, pepper, herbs)
A method of preparing: 1. Cut the avocado in half, remove the pit. 2.Draw out the flesh with a teaspoon and dice it. 3. Cut the cocktail tomatoes into 2 smaller pieces. 4. Mix the avocado with tuna and tomatoes. 5.Add lemon juice, olive oil, sunflower seeds and parsley. 6. Season the salad with spices.
Nutritional value (1 serving = 150 g): Energy: 251 kcal B: 15,4 g T: 18,6 g W: 6,8 g
Egg baked in avocado
Ingredients (serving for 2 people): 1 ripe avocado 2 small chicken eggs 4 slices of mozzarella cheese 1 tablespoon of broccoli sprouts spices (a pinch of salt, pepper, herbs)
A method of preparing: 1.Preheat the oven to 180 degrees. 2. Cut the avocado in two lengthwise. 3. Twist the fruit, remove the half, and remove the stone from the other. 4.If the halves of the avocado topple over, insert a toothpick from the bottom into the narrower part of the avocado to stabilize the food. 5.Small the pit with a teaspoon so that the whole egg fits. 6.Place the mozzarella slice and egg on the bottom of the cavity. 7.Place the second mozzarella slice on top of the avocado and add spices. 8.Put the prepared avocado in a baking dish and bake it in the oven on the top shelf until the egg white is solid but the yolk is still liquid. 9.After baking, sprinkle gently with spices and broccoli sprouts.
Nutritional value (1 serving = 160 g): Energy: 285 kcal B: 15,9 g T: 20,9 g W: 6,9 g
Avocado paste (guacamole)
Ingredients (serving for 2 people): 1 ripe avocado 2 garlic cloves 4 slices of wholemeal rye bread 1 tablespoon of olive oil lemon juice 6 cherry tomatoes spices (a pinch of salt, pepper, basil leaves)
A method of preparing: 1. Brew the avocado in boiling water, cut it in half and remove the stone. 2.Draw out the flesh with a spoon, put it in a bowl and knead with a fork. 3.Add the grated garlic, olive oil and lemon juice on the trays. 4. Cut the cocktail tomatoes into two parts. 5. Season with basil, pepper and salt. 6. Put the paste and tomatoes on the fresh bread.
Nutritional value (1 serving = 225 g): Energy: 347 kcal B: 6,0 g T: 17,0 g W: 42,2 g
Chocolate avocado pudding
Ingredients (serving for 2 people): 1 ripe avocado 3 tbsp cocoa 3 tablespoons of honey or agave syrup 4 tbsp milk / plant milk (almond / rice / soy) 1 teaspoon of chopped almonds 2 tablespoons of pomegranate
A method of preparing: 1. Cut the avocado in half and remove the pit. 2.Draw out the flesh with a spoon and transfer to a blender. 3.Add cocoa, honey / agave syrup and the type of milk of your choice. 4. Blend everything into a homogeneous mass. If it is too thick, add water. 5.Pour into two glass goblets. 6. Put the pomegranates on top and sprinkle the whole dessert with chopped almonds.
Nutritional value (1 serving = 150 g): Energy: 325 kcal B: 6,1 g T: 16,5 g W: 40,1 g
Why is it worth eating avocados?
- Monounsaturated fatty acids support the proper regulation of blood glucose levels. It has been clinically confirmed that beta-sitosterol contained in these fatty acids reduces triglycerides and “bad” LDL cholesterol in the blood, and results in an increase in the fraction of “good” HDL cholesterol.
- Avocados are a rich source of polyphenols and flavonoids that have anti-inflammatory properties.-Glutathione contained in the fruit is an antioxidant that improves the immune system, supports the work of the liver and supports the work of the nervous system and heart.
- Avocados are a source of potassium which, in combination with oleic acid and omega-3 acids, lowers blood pressure.
- Vitamins A, C and E are powerful antioxidants that affect cancer prevention.
- The fruit contains folic acid, which is especially recommended for pregnant women in the prevention of birth defects of the nervous system in the developing fetus.
- Avocados are a valuable source of dietary fiber, which improves intestinal peristalsis, reduces cholesterol absorption and by swelling in the stomach reduces the feeling of hunger.
- The omega-3 fatty acids contained in avocados in combination with vitamin E have a positive effect on the functioning of the brain, preventing Alzheimer’s disease.
- The fruit contains a carotenoid – lutein. It is an antioxidant that protects the eyes against deterioration of vision, but also diseases such as cataracts or macular degeneration caused by oxidative stress.
In addition to its versatile health properties, avocados are characterized by high versatility in terms of culinary. Its specific, nutty flavor and creamy texture can be used in many ways, depending on individual preferences. It is an ideal choice for people who want to eat tasty and healthy.
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