Avocados are technically a fruit, although they are generally used in savoury dishes. They are highly nutritious and considered to be a “superfood”. Although avocados have a high fat content, it’s monounsaturated fat, which can help reduce bad cholesterol levels and lower the risk of heart disease. They are also a good source of fibre, vitamins C, K, and B6, minerals and antioxidants.
Ways to enjoy avocados
Breakfast ideas
Avocado Toast: Mash half of an avocado and spread it on top of a slice of whole-grain toast. Sprinkle with salt and pepper and add a poached or fried egg on top for extra protein.
Avocado Breakfast Burrito: Scramble some eggs, and mix in diced avocado, salsa, and cheese. Place the mixture in a whole-wheat tortilla and wrap it up.
Avocado Breakfast Bowl: In a bowl, mix together cooked quinoa, diced avocado, black beans, corn, and diced tomatoes.
Lunch ideas
Avocado and Chicken Salad: In a bowl, mix together diced cooked chicken, diced avocado, cherry tomatoes, chopped cilantro, and a squeeze of lime juice. Serve on top of a bed of greens or in a whole-grain wrap.
Avocado and Tuna Salad: Mix together canned tuna, diced avocado, red onion, chopped parsley, and a splash of apple cider vinegar. Serve on top of a bed of greens or in a whole-grain pita pocket.
Avocado and Veggie Wrap: Spread mashed avocado on a whole-grain wrap and fill with sliced cucumber, shredded carrots, mixed greens, and a drizzle of hummus. Roll up and serve.
Smoothie ideas
Classic Avocado Smoothie: In a blender, blend a ripe avocado with a banana, almond milk, honey, and ice until smooth. For added protein, you can also add a scoop of vanilla protein powder.
Chocolate Avocado Smoothie: Blend a ripe avocado with almond milk, cocoa powder, honey, and ice until smooth. For an extra chocolatey flavor, add a tablespoon of chocolate chips.
Green Avocado Smoothie: In a blender, blend a ripe avocado with baby spinach, cucumber, apple, lemon juice, honey, and ice until smooth. This smoothie is loaded with nutrients and antioxidants.
Berry Avocado Smoothie: Blend a ripe avocado with frozen mixed berries, Greek yogurt, honey, and ice until smooth.
Guacamole
This traditional Mexican dish is one of the best known ways to serve avocado. The history of guacamole can be traced back to the Aztecs, who were the first to create a version of the dish in Mexico. The Aztecs used a mortar and pestle to mash avocados into a paste and added ingredients such as tomatoes, onions, and chili peppers. They would typically eat guacamole with tortillas or as a side dish with meat or fish.
After the Spanish conquest of Mexico in the 16th century, the dish became more widely known and popular. The Spanish added their own ingredients to the dish, such as garlic and cilantro, and it eventually spread throughout Latin America and beyond. Today, guacamole is a popular dish all over the world and is commonly served as a dip with tortilla chips, as a topping for tacos and burritos, and even as a spread on sandwiches and burgers.
Guacamole recipe
Ingredients:
- 2 ripe avocados
- 1/4 cup diced red onion
- 1 small tomato, diced
- 1 jalapeño pepper, seeded and minced (optional)
- 1/4 cup chopped fresh cilantro
- Juice of 1 lime
- Salt and freshly ground black pepper, to taste
Instructions:
- Cut the avocados in half and remove the pit. Scoop out the flesh into a mixing bowl.
- Mash the avocado with a fork until it’s mostly smooth, but still a bit chunky.
- Add the red onion, tomato, jalapeño (if using), and cilantro to the bowl and stir to combine.
- Squeeze the lime juice over the top and season with salt and pepper to taste.
- Give the guacamole a final stir and taste to adjust the seasoning as needed.
How to stop avocados from going brown
Avocados turn brown due to the natural process of oxidation, which occurs when the flesh of the avocado comes into contact with air. The brown coloration is a result of an enzyme in the avocado called polyphenol oxidase, which reacts with oxygen in the air and causes the flesh to turn brown. This doesn’t make the avocado unsafe to eat, but it looks unappetizing and can also affect the texture and taste. Ways you can limit oxidation are:
- Cover the surface of the avocado with lemon or lime juice The acid in lemon or lime juice can help slow down oxidation.
- Store with onion: If you’re storing cut avocado, put a piece of onion is the container, as the sulphur compounds in onions can slow down the oxidation process.
- Brush with oil: Brushing avocado flesh with oil creates a barrier that helps prevent it from coming into contact with air, which slows down the oxidation process.
- Store in the fridge: Storing the cut avocado in the refrigerator can help slow down the browning process. Wrap it tightly in plastic wrap or put it in an airtight container before refrigerating.
Nutritional breakdown of avocado
Here is the nutritional breakdown of avocado per 100 grams, according to the United States Department of Agriculture (USDA): Calories: 160 kcal
- Fat: 14.66 g
- Carbohydrates: 8.53 g
- Fiber: 6.7 g
- Sugar: 0.66 g
- Protein: 2 g
Avocados are also a good source of Vitamins C, E and K, Folate, Potassium, Magnesium and Iron. A medium-sized avocado typically weighs around 150 grams and contains about 240-250 calories.
Do avocados help with weight loss?
Although avocados are high in calories due to their fat content, they can be beneficial as part of a weight loss diet because
- They are a good source of vitamins and minerals
- Their high fat and fibre content contribute to a “full” feeling
- Their high fibre content also slows down digestion of carbohydrates, avoiding blood sugar spikes followed by sugar craving
How to freeze avocados
For freezing, avocados should be ripe but firm. Cut the avocado up and coat with lemon or lime juice. Freeze in an airtight container or sealed freezer bag for up to 6 months.
More information on avocados
Check these sites out if you want to learn more about avocados:
- California Avocado Commission – https://www.californiaavocado.com/
- Hass Avocado Board – https://www.hassavocado.org/
- Avocados From Mexico – https://avocadosfrommexico.com/
- World Avocado Organization – https://www.worldavocadoorganisation.com/
- Produce for Better Health Foundation – https://fruitsandveggies.org/fruits-and-veggies/avocado/
- Nutrition.gov – https://www.nutrition.gov/food-groups/fruits/avocado
- USDA – https://www.usda.gov/topics/food-and-nutrition/fruits-vegetables/avocado
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