Avocado

 

Avocado

Let’s start with the avocado this wonderful fruit, not taking the merit of others ones, but the avocado has properties that benefit is still in the fetal phase protecting us against malformation through folic acid and post birth throughout life balancing every metabolism of our body keeping young, healthy and fit.

The first concern of people who are taking weight management treatment is: “Does avocado fatten?” For those who are underweight control, fiber and avocado fats are great news because they reduce inflammation and control sugar levels in the blood, avoiding an exaggerated release of insulin – which as you already know contributes to the accumulation of fat in the abdominal region.

Other benefits of avocado for those who are dieting are their low glycemic index and the great power of satiety of food. So even though avocado calories are higher than other fruits, it will keep hunger away longer, which at the end of the day can mean even lower calorie intake.

 

Nutritional values of avocado

In addition to providing 2 grams of fiber per scoop, avocados are also one of the fruits with the highest protein content: they are 2 grams per serving of 100 grams of food. Of the total 18 grams of avocado fat (per 100 g of fruit), only 20% is saturated, 45% monounsaturated (the same as that found in olive oil) and the remaining 35% of the polyunsaturated type, rich in omega 3 and 6.

Avocado nutrients (100g serving):

Carbohydrate: 6.9 grams

Water: 73 g

Cholesterol: 0 mg (as well as all food of plant origin)

– Vitamins:

Vitamin K: 26% of the recommended daily intake

Folate: 20%

Vitamin C: 17%

Vitamin E: 10%

Pantothenic Acid (B5): 14%

Vitamin B6: 13%

Riboflavin: 8%

– Minerals:

Potassium: 14%

Copper: 9%

Magnesium: 7%

Manganese: 7%

Phosphorus: 5%

Zinc: 4%

Iron: 3%

Calcium: 1%

 

Benefits of Avocado

Avocado is a monounsated good fat-rich fruit like omega 3, helping in the control of cholesterol. And rich in antioxidants and mono-saturated fats that, along with vitamin E, help the heart stay healthy. The amount of monounsaturated avocado fats helps in reducing total cholesterol rates and the balance of LDL and HDL factors. Rich in magnesium and potassium, with low sodium content, avocado is highly recommended for people suffering from hypertension or cardiovascular problems.

It contributes to memory capacity because it contributes to maintaining healthy blood flow in the brain and lowering blood pressure. Due to its composition rich in water-soluble vitamins of group B, avocado also helps the nervous system to function properly. The potassium it contains is fundamental for the transmission and generation of nerve impulse as well as for muscle activity.

As an antioxidant it protects and fights the aging of the cells, making the skin more beautiful and healthy. As it contains vitamin C it helps in the metabolization of collagen avoiding stretch marks, wrinkles, and cellulite because it regenerates the elasticity of the skin.

Its high levels of folic acid, avocado is recommended for pregnant women because this, folic acid, is very useful in the formation of the baby, reducing the risk of malformations. It is also recommended for women who are difficult to conception.

 

 

The immune system is strengthened by its content of carotenes, magnesium, and lutein. This function is as much of the fruit itself as of its seeds that can be used in the prevention of infectious diseases originating from viruses and bacteria; being a source of Vitamin E this powerful antioxidant makes it very active as a natural anti-inflammatory, in cases of arthritis as it helps in the repair of deformed or eroded cartilages.

 

Avocado has high magnesium content that helps the intestines, nerves, and muscles to function, improving the immune system and having a mild depurative effect.

 

 

Cosmetics – The avocado is used in beauty treatments and it integrates several cosmetic formulas, for facial creams of treatment of restoration of dry skin and wrinkles. As a hair treatment also because the avocado seed has a natural oil similar to olive oil, which is used for cosmetic purposes. In hair, it is very useful for maintaining natural shine and preventing dandruff.

 

 

 

Tip: Avocado (small dark-shelled avocado) has even more nutrients and 10% fewer calories than regular avocados. The fruit has high fiber content, twice the potassium of the banana, B6 vitamins, vitamin E, mono-saturated fatty acids, antioxidants, and healthy fat

 

 

 

Breakfast

 

1. Toasts with avocado cream, strawberries, and gorgonzola cheese

Ingredients

4 slices of whole wheat bread

2 Avocado

3 Strawberries sliced

2 tablespoons gorgonzola cheese

Method of preparation

Toast bread

Knead the avocado with the mixer in a bowl until it turns into a cream.

Arrange layers of avocado and layers of strawberry.

Finish with gorgonzola cheese.

 

2. Toasts with avocado cream and boiled egg

Ingredients

5 slices of whole wheat bread

1 Avocado

1 teaspoon lemon

2 boiled eggs

Salt and black pepper to taste

Method of preparation

Toast the five slices of bread for 2 or 3 minutes or until golden brown.

Cream: Avocado, lime juice, salt and black pepper to taste. Knead everything with the mixer until it forms a cream.

Put the cream on the toast and a baked egg slice on top

Put it in the oven for a minute or two and then serve.

 

3. Toasts with avocado cream and cherry tomatoes with vinaigrette

Ingredients

4 – Slices of whole wheat bread

2 – avocado type avocados

5 – Cherry tomatoes, cut in half

3 – Chopped basil leaves

1 – Tbsp of balsamic vinegar

2 – Teaspoons of olive oil

Method of preparation

Start toasting bread.

Knead the avocado in a bowl with the mixer until it turns into a paste.

Mix the tomatoes, basil, vinegar and olive oil in a small bowl and shake to cover.

Pass the avocado on the bread and finish with the tomato and the basil vinaigrette.

4. Toast wirh avocado cream, scrambled eggs and feta cheese

2 – Scrambled Eggs

1 – Avocado or ½ avocado

2 – Slices of whole wheat bread

1- a tablespoon of feta cheese

1 – a tablespoon of olive oil

Salt and black pepper

Method of preparation

Toast the bread.

Make the avocado cream and separate.

Put the oil in the pan to simmer and place the eggs. Stir well with a spatula until loosening from the frying pan. Add feta cheese, salt and pepper to taste.

Spread avocado over sliced bread and cover with scrambled eggs. Is ready!

 

5. Cream of avocado and ricotta cream

1 Avocado

2 slices of wholemeal bread

100 grams of ricotta

1 clove garlic

1 teaspoon lemon juice

Pepper and salt to taste

Method of preparation

Make wholegrain bread toast

Place the avocado in a bowl with chopped garlic, lemon salt, and pepper, mix with the mixer until it forms a cream.

Spread the cream on the toast slices and cover with ricotta.

 

Lunch or Dinner

 

1, Guacamole

Ingredients

3 avocados

juice of ½ lemon

1 small seeded tomato, chopped

½ seeded fresh red chili

1 tablespoon finely chopped onion

salt to taste

cilantro (optional)

Preparation

Cut the avocado, discard the seed, remove the peel and put the pulp in a bowl

Add the juice of half a lemon and knead it with a mixer until it turns a cream

Add the tomato, pepper, and onion and mix well

Add the salt gradually, stir well and try

If desired, mix cilantro and set aside a little bit to decorate

Note: In order for the onion taste to not get so strong, we put the chopped onion in a half cup of hot water for a few minutes and then strain it and drain well before mixing with the avocado.

2.Guacamole with Mango, Blackberry, Sunflower Seeds and Jalapeno

Ingredients:

3 Avocados to make the cream + 1 diced avocado

2 lemons

4 tablespoons of sunflower seed

1 ripe mango diced

½ cup blackberry

½ cup red onion cut into cubes

½ jalapeno

Salt to taste and cilantro

Method of preparation:

Knead the avocado with the mixer mixing the salt until it forms a crème.

Add to the avocado cream the chopped cilantro, diced avocado, diced mango, onion, blackberry, and chopped jalapeno, Garnish with the sunflower seeds.

3. Avocado risotto with paprika

Ingredients:

4 tablespoons olive oil

20 g chopped onion

200 g of arboreal rice

40 ml white wine

1 liter and 1/2 vegetable stock

4 avocados

1 lemon squeezed

50 g chopped a red onion

100 g of chopped tomato without seed

cilantro  to taste

tabasco to taste

salt to taste

spicy paprika to taste

salted corn cracker to accompany

How to prepare:

Avocado cream :

Put the sliced avocado in a bowl and knead the mixer until it turns a cream

Add the squeezed lemon, tomatoes and diced red onion,  cilantro, salt, and Tabasco

Mix everything and set aside in the refrigerator.

Risotto:

Heat the vegetable broth in a pan

In another pan sauté olive oil onion and add the rice and wine

Add the vegetable broth little bit ones, putting enough to cover the amount of rice and stirring until dry and if is necessary to repeat the process.

When the rice is “al dente”, almost totally cooked, add the avocado cream and stir until completely cooked

Serve hot with the salty corn cracker sprinkled with spicy paprika

4. Potatoes stuffed with avocado cream

Ingredients:

4 large potatoes with a peel.

2 tablespoons olive oil

1 tablespoon dry ground garlic.

Portion parsley.

Salt and pepper

Avocado cream:

2 avocados.

2 garlic cloves.

1/2 teaspoon of lemon juice.

How to prepare:

Wash the potatoes well and cut in half by removing some of the crumbs.

Preheat the oven to 200 degrees. Put the potatoes in a tray lightly greased with butter. On each potato place a little bit of olive oil, salt, pepper, and dry garlic.

Cream: Put the avocado in a bowl add the lemon juice mix with the mixer until forming a cream.

Stuff the potatoes with the crème and bake for 30 minutes.

Remove the potatoes from the oven, put the chopped parsley..

5. Stuffed Avocados with chicken peas and carrots

Ingredients:

4 Avocados

1 can of solid tuna, in water or 1 chicken breast of cooked and shredded.

1 can of corn

1/2 can of peas and carrots

3 tablespoons half and half

2 eggs boiled and cut in half only to decorating

Parsley with finely chopped parsley

Salt and black pepper to taste

How to prepare:

Cut avocados in half, remove pit and shell carefully and reserve in the refrigerator

In a bowl mix all the ingredients and season with salt and black pepper

Put each half of avocado in a dish and fill with the mixture prepared

Decorate with boiled egg slices and parsley leaves. Serve cold.

 

Desserts

 

 

1.Cheesecake of Avocado and Lemon

Ingredients

2/3 cup 90grs almonds * (soak for 4 to 6 hours)

½ cup 40grs grated coconut

70grs Dates

1 cup 120grs cashew ** (soak for 4 to 6 hours)

4 avocados about 200grs

¼ Cup 60ml lemon juice

¼ cup 60ml of maple syrup

¼ Cup 60 ml coconut oil

Lemon zest

How to prepare:

In a processor, combine all the ingredients and mash for a few seconds until the mash is completely dry.

In a round, cake shape cover the bottom with round paper (10cm in diameter).

Transfer the dough to the bottom of the shape and press until turn homogenous. Take it to the freezer.

With the processor washed, combine all the ingredients and shred at the top speed for about 1 minute or until everything is homogeneous.

Transfer the mixture to the shape and spread very well so that it is smooth.

Refrigerate 2 to 4 hours before serving.

Recipe Notes

. Almonds can be replaced with oat flakes (for ex)

.cashew is not mandatory in this recipe

. Instead of a round shape to can use forms of muffins

.The cheesecake should be stored in the freezer with the cut slices, because when it is time to serve just take the freezer and leave it for 30 minutes to 1 hour in the refrigerator (the cheesecake thaws and gets the ideal texture.

2.Avocado cream with Coconut Milk

Ingredients:

4 avocados

1 can of coconut milk (400 ml);

1/3 cup of agave jelly (or other natural sweeteners);

1/2 essence, extract or vanilla powder);

2 lemon peels

1-2 tablespoons unsweetened sugar

How to prepare:

Mix the coconut milk and the agave jelly in a bowl, add the lemon peel and bring to the medium heat. After boiling, lower the heat and allow it to thicken, stirring occasionally, until it has a consistency similar to condensed milk (about 15-20 minutes).

When the mixture is a yellowish tone, remove from the fire and add half of vanilla and stir.

It puts the pulp of the avocados in the processor along with the mixture. Process until creamy and homogenous.

Transfer the mixture to a serving container or to individual bowls and refrigerate for about 1 hour.

When serving, sprinkle the sugar on the surface and flambé.

 

3.Mousse of Avocado Low Carb Vegan

Ingredients:

2 Avocados

2 teaspoons vanilla extract,

homemade coconut milk

coconut grated for decoration

shredded walnuts

Homemade Milk

Ingredients

1 dry coconut (brown);

2 cups water.

How to Prepare Homemade Milk:

Removing the coconut pulp:

First, use a corkscrew to remove water from the coconut. The dried coconut has 3 holes, one being softer than the others. Find which is the softest and easiest to drill. With the corkscrew, force the coconut drill and let the water drain into a glass.

Preheat the oven to 180 ° C and place the coconut in a baking dish or on the grill itself. About 10 minutes later, the coconut splits and sometimes you can hear the noise.

Let cool and force the opening from the crack. A knife can help increase the size of the crack. Separate with your hands and the coconut should open.

It can happen on one side is much larger than the other, making it difficult to remove the pulp. In this case, with a large knife, reach the medial line of the coconut with force. It should crack again.

Remove the pulp with a spoon and remove the brown skin that is under the pulp.

Making coconut milk

Put the pulp in the processor a portion of coconut for a portion of water. A coconut has about 2 cups of pulp, therefore 2 cups of water. Mix.

Position a strainer over a jar and over the colander a cloth. Put the contents of the processor into the cloth and squeeze out all the liquid ( milk).

How to prepare the mousse:

Mix in a processor the avocados, the vanilla extracts the homemade coconut milk (gradually add the milk just to help mix) has to have a firm and creamy consistency.

Put in a container a layer of the cream above crushed nuts mixed with grated coconut, another layer of the cream above crushed nuts mixed with grated coconut.

 

 

Avocado Detox Juices – Smoothies

 

1.Avocado, Strawberry, Blueberry, and Mint

1 Avocado

1 cup of strawberries

1 cup of blueberry

2 tablespoons mint

1 glass of coconut water or almond milk

How to prepare:

Separating a strawberry, some blueberries and mint leaves for decoration

Beat the rest of the ingredients in the processor. Decorate and serve.

2. Avocado, baby carrots, beets, chia, and cilantro

Ingredients

1 Avocado

1 x carrot baby cup

1 cup raw beet sliced

2 tablespoons of chia

1 glass of coconut water or almond milk

Method of preparation:

Put 2 tablespoons of chia in a cup with a teaspoon of warm water to wait for it to turn a gel

Mix the rest of the ingredients with the chia gel on the processor. Decorate with cilantro leaves and serve.

3. Avocado, spinach, kale, kiwi, chia, flax seeds

Ingredients

1 Avocado

1 cup of spinach leaves

1 cup chopped kale leaves

1 cup chopped kiwi

2 tablespoons of chia

2 tablespoons of flax seeds

1 glass of coconut water or almond milk

Method of preparation:

Prepare chia gel

Separate slice of kiwi to decorate

Put the rest in the processor with the chia gel. Decorate with kiwi slices and serve.

Tip

Leaving the avocado pit in the cream crushed is the secret for it not to darken, so it lasts 24 hours in the refrigerator in perfect condition

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