Superfood Friday - Avocado
- Carmen Deacetis of Be Nutritious
- Mar 27, 2015
- 2 min read
Avocado
Avocados are cultivated in tropical and Mediterranean climates
throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. They’re the go-to ingredient for guacamole dips, and they're also turning up in everything from salads and wraps to smoothies and even chocolate mousse.
The avocado is a rather unique type of fruit. Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats. For 100g serving of avocado, it yields 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium, and are low in saturated fat.
Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation.
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium(which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).
Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.
Avocados are low in sugar and they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
Loaded with powerful antioxidants that help prevent disease
Store avocados at room temperature. They can take 4 to 5 days to ripen. You can place them in a paper bag along with an apple or banana if you would like them to ripen quicker. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.
Avocados can be used in a number of different ways; the most common being guacamole. You can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, spread or slice onto sandwiches or mix into salads
Avocado Chocloate Mousse
1 large ripe organic avocado
¼ cup cacao powder
¼ cup nut milk
¼ cup unpasteurized honey or agave nectar
1 teaspoon almond or vanilla extract
½ teaspoon chia powder
½ scoop chocolate vegan protein powder (optional)
1. Halve the avocados and scoop the flesh into a food processor or blender.
2. Add the nut milk, cacao powder, chia powder, honey/agave nectar and almond/vanilla extract.
3. Mix until smooth.
4. Taste and adjust with extra agave nectar if needed.
5. Scoop the avocado chocolate mousse into cups or bowls
6. Refrigerate for at least 30 minutes before serving. Don’t let it sit too long in the fridge - once the avocado starts oxidizing it will alter the flavor, and not in a good way!
Be Nutritious and enjoy!
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