By Dhriti Udeshi,
Nutrition Consultant & Fitness Trainer
Avocados are a pear shaped fruit with alligator-like skin. The skin needs to be peeled before eating. If the avocado is not ripe, peeling the skin is very difficult. It also means that the fruit will be too hard and not ripe enough to eat.
To pick out the perfect avocado, look for one that has medium softness. It should be just a bit squishy and not too firm. Avocados ripen quickly, so don’t buy one that’s already brown and too soft as you won’t be able to eat it.
Although they are often thought of as a vegetable due to their lack of sweet flavor, avocados are actually a fruit. In addition to being loaded with healthy anti-inflammatory fats, avocados contain around 20 vitamins and minerals and a wide range of highly nutritious plant compounds. They make a great first food for babies and can be added to smoothies, salads, baked goods, and dips and condiments.
Here’s some of the reasons why you should include avocados in your routine;
1) Avocados contain oleic acid, which is a type of monounsaturated fatty acid that has been linked to cancer prevention.
2) In addition to monounsaturated fatty acids, avocados contain other plant compounds that help reduce blood pressure and cholesterol such as beta-sitosterol compounds, potassium, magnesium, and lots of fiber.
3) A single avocado provides anywhere from 11 to 17 grams of fiber depending on its size. Fiber is needed for proper digestive health by moving matter through the gastrointestinal system. Eating more fiber has been shown to improve digestive conditions such as irritable bowel disease (IBS).
4) Fiber also plays an important role in diabetes by maintaining proper blood glucose levels. Fiber slows the rate in which glucose is dumped into the blood. When glucose levels are dumped into the blood all at once, it causes an insulin spike. Eventually the glucose will run out, causing a drop in blood sugar levels. The brain then sends out signals of hunger to the body in attempt to stabilize levels by eating more glucose. Fiber acts as a control device by sending a slow and steady stream of glucose into the blood, which prevents glucose spikes and crashes.
5) Lastly, avocados contain a high amount of antioxidants that fight free radical toxins before they can accumulate in your tissues and form tumors. Avocadoes contain two primary antioxidants known as beta-sitosterol and carotenoids that have been shown to prevent prostate and skin cancer, respectively!
AVOCADO SALAD
The acidic dressing, crunchy pine nuts, creamy avocado, and smoky parmesan combine for a variety of flavors. It’s like the kale salad for people that aren’t sure if they like kale salads! With only 5 minutes of prep time, you can’t go wrong.
INGREDIENTS
- 150 gms Baby kale (or regular kale with ribs removed)
- 1/4 cup Olive oil (preferably extra virgin for more flavor)
- 1 tbsp Lemon Juice
- 1.5 cloves Garlic (minced)
- 1/4 tsp Sea Salt
- 1/4 tsp Black pepper
- 1/2 cup Parmesan cheese (shaved or shredded)
- 1 medium Avocado (cubed)
- 1/2 cup Pine Nuts/Almonds (preferably toasted)
INSTRUCTIONS
- Place the chopped kale into a large bowl. Set aside.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, sea salt, and black pepper, until a dressing forms. (Alternatively, place dressing ingredients into an airtight container and shake vigorously.)
- Pour the dressing over the kale leaves and toss to coat. Use your hands to massage the dressing into the leaves for a minute or two (pick up a bunch, squeeze, and repeat). Do this until the kale softens and begins to wilt. (It will happen fast with baby kale, and takes a little longer with regular kale.)
- Add the parmesan cheese, chopped avocado, and toasted pine nuts or almonds. Toss again.
AVOCADO KIWI CUCUMBER SMOOTHIE
INGREDIENTS
- 4 cups filtered water (or crushed ice)
- 1 cup romaine lettuce (sub spinach or any dark leafy green)
- 1 tbsp fresh parsley
- 1/2 cup cucumber, peeled
- 1/4 cup kiwi fruit, peeled and chopped
- 1/2 avocado, pitted and scooped
- 1.5 tsp Stevia/Honey
INSTRUCTIONS
- Place ingredients in a blender and blend until smooth. Garnish with fresh mint leaves and serve cold.
- (Lasts several days in the fridge. Mix or shake well before serving.)