Useful Properties Of Avocado: Recipes

Avocado, which is also called an alligator pear, is a tropical fruit with delicate pulp and a specific taste.

This mysterious product raises a lot of questions: “Is it a fruit or a vegetable? Is its pulp useful or not? How to choose? What is the right way to eat an avocado? Who can and cannot? It used to be considered exotic, but now it is freely available almost everywhere.

In the article, we will consider all the questions and share delicious recipes.

Nutritional value, vitamin composition and calorie content of avocado

Botanically, the avocado is a single-seeded berry. The shape of the fruit is pear-shaped, elongated (up to 20 cm in length). The mass of a large ripe fruit reaches 300 grams. But of particular value are samples of medium and small sizes - weighing from 100 to 200 grams.

The color of the ripe fruit is deep green on the outside. The pulp has a pale green, turning into a yellow tint (closer to the core), color. The avocado pit is large, thick-skinned, with a dense core. The color is bronze brown or dark olive.

The pulp is edible. Avocados are eaten, and are also used as a raw material for the production of cosmetic and edible oils.

An avocado is about 73% water, 15% fat, 8.5% carbohydrates - mostly fiber - and 2% protein.

Although the official serving of an avocado is a fifth of a fruit (30g), the average intake is half an avocado (68g), which provides nutritional value consisting of the following:

• dietary fiber (4.6 g);

• total sugar (0.2 g);

• potassium (345 mg);

• sodium (5.5 mg);

• magnesium (19.5 mg);

• vitamin A (43 mg);

• vitamin C (6.0 mg);

• vitamin E (1.3 mg);

• vitamin K1 (14 mcg);

• folic acid (60 mg);

• vitamin B-6 (0.2 mg);

• niacin (1.3 mg);

• pantothenic acid (1.0 mg);

• riboflavin (0.1 mg);

• choline (10 mg);

• lutein/zeaxanthin (185 mcg);

• phytosterols (57 mg).

It is also worth considering the benefits of avocados for women and men.

For women, avocados are useful for their folic acid content - up to 90 mcg per medium-sized avocado, about 23% of the total daily value. This component is important for the formation of a healthy background in the reproductive system of a woman.

This saturation with folic acid is especially beneficial during the period of preparation for conception and during pregnancy. But in general, folic acid is an important component for the female body.

Avocado is rich in vitamin E, K, C, antioxidants, which is good for maintaining youthful skin and blood vessels.

It is worth noting that the pale green oily pulp is useful not only for eating, but also for external use. Avocado masks nourish and saturate the skin and hair with useful microelements, which helps to maintain youth and elasticity of the upper layer of the dermis at the cellular level and improve the condition of the hair.

Polyunsaturated and monounsaturated fatty acids enhance brain function. Saturation with vitamins, minerals, vegetable protein is the key to a positive effect on the part of the genitourinary system.

There is an opinion that eating avocados has a beneficial effect on male potency. Also, the benefits of avocados for men are due to the presence of potassium, magnesium and zinc in it.

Despite the high fat content and nutritional value, the fruit is not a heavy food and does not disturb the normal balance of body weight, but rather benefits.

The benefits of avocado for the human body

First of all, this fruit is valued for saturation with vegetable fats - up to 15 grams. Monounsaturated fats are of particular value to the fetus. Oleic acid (Omega-9) belongs to this group.

Research has linked oleic acid intake to a reduction in inflammation, which may have a beneficial effect on the course of cancer.

Avocado oil is a great source of healthy fats, and animal studies show they protect against inflammation, heart disease, and diabetes.

• Folate (B9): Important for normal cell function and tissue growth, and essential for pregnant women.

• Vitamin K: Important for blood clotting and may have benefits for bone health.

• Potassium: Good for blood pressure control and heart health, avocados contain more potassium than bananas.

• Copper: Low copper intake can have adverse effects on heart health.

• Vitamin E: is a powerful antioxidant.

• Vitamin B6: Helps convert food into energy.

• Vitamin C: is an antioxidant that is essential for immune function and skin health.

Compared to other fruits, avocados are very low in sugar. Net digestible carbohydrates are only 1.8g for every 100g of avocado.

Half an avocado, or 100 grams, contains only 0.66 grams of sugar, which includes glucose, fructose, sucrose, and galactose.

Due to their low sugar content, fruits have a low glycemic index, which means they shouldn't raise blood sugar levels much.

Fiber makes up the majority of the carbohydrate content (79%) of avocados. A 100g serving of avocado provides 6.7g of fiber, which is very high, providing 24% of your DV.

Dietary fiber is an important dietary component with many health benefits. It can regulate appetite, feed friendly bacteria in the gut, and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes, and depression.

Other plant compounds found in avocados:

The carotenoids lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.

Persenones A and B: unique antioxidants that may protect against inflammation and cancer.

Because avocados are high in fat, the body absorbs the carotenoids and antioxidants from them especially well.

Medicinal properties for various diseases

Heart disease is the leading cause of death in the world. Research has linked blood cholesterol, triglycerides, inflammatory markers, and blood pressure to an increased risk of heart disease.

Studies have shown that avocado consumption can significantly lower blood cholesterol and triglycerides, as well as lower potentially harmful low-density lipoprotein (LDL) and increase good high-density lipoprotein (HDL).

Arthritis, which is characterized by progressive deterioration of articular cartilage, is a common problem in Western countries.

Numerous studies have shown that avocado and soy oil supplements can reduce arthritis symptoms, especially in the knees and hips.

Substances called saponins, found in avocados, soybeans, and some other plant foods, relieve the condition.

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in eye tissue, where they provide antioxidant protection to help minimize damage to eye health, including from UV light.

Since the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help reduce your risk of developing age-related macular degeneration.

Foods containing high levels of folic acid may help reduce the risk of depression because folate helps prevent the buildup of homocysteine, a substance that can impair circulation and nutrient delivery to the brain.

Excess homocysteine ​​can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Just like the avocado fruit, eating avocado oil is beneficial.

Avocado oil has a very concentrated taste and texture - a feature that provides optimal results when using a small amount of oil, compared to other oils. The oil has a rich, nutty avocado flavor, suitable for any dish or stew, as a dressing for salads, meat, fish.

The quality of the oil is determined by two indicators: the pressing process and the level of acidity. The production process of the first cold pressing is of the highest quality; acidity levels below 1% are the most recommended.

It is important to pay attention to these qualities when choosing an oil.

A study published in the journal Food Control found that at least 82% of the samples tested were out of date before their expiration date or were mixed with other types of vegetable oils such as sunflower, safflower and soybean.

The acidity level of an oil is determined by the amount of free fatty acids in the oil that are prone to oxidation.

The lower the level of acidity, the higher the quality of the oil, contains fewer oxidizing agents and is less prone to oxidation and deterioration. The lower the level of acidity of the oil, the higher its quality. Oil with low acidity has a more subtle taste and does not leave a tingling sensation in the throat.

The higher the smoke point of an oil, the more stable the oil is considered to be under heat, boil and fry conditions.

Unlike other oils, avocado oil does not burn off when you start cooking, you can cook meat and vegetables for a long time.

Avocado seeds can be eaten, as they have much more vitamins than the fruit itself. Moreover, you can use them topically to get rid of unwanted skin problems and diseases, as well as to improve and relieve joint and muscle pain.

Avocado pits have a bitter and rather tart taste due to their medicinal properties.

In order to use them for culinary purposes, you first need to separate the stone from the main fruit and, if desired, grate and fry over low heat.

You will see that the grated mixture will take on a reddish tint. Then you can make an infusion from it. To do this, you need to boil the mixture for 10 minutes and refrigerate for 5 minutes. After that, you should drink the infusion during the day in small portions. Or use the mixture as a garnish for salads, soups, stews, rice, pasta, etc.

The benefits of avocado for weight loss

People who follow a low calorie diet think they should avoid avocados due to their high fat content.

However, it is acceptable to include avocados in the diet, even during a restrictive diet, which helps to reduce weight.

Adding avocados to food makes people feel fuller, reducing the desire to eat for many hours, compared to a similar meal without avocados.

For this reason, avocados can be a great addition to an effective weight loss diet.

Despite the fact that eating avocados is safe for most people, it still has some contraindications.

Dangerous properties of avocados and contraindications

With individual intolerance to any components that saturate this fruit, you should use it with caution or completely exclude it from the menu.

Avocados contain FODMAPs (fermentable oligo-, di-, monosaccharides and polyols). These are carbohydrates that some people cannot digest.

If you have digestive issues, monitor your symptoms carefully after eating avocados and other high FODMAP foods.

It is also not recommended to abuse avocados suffering from intestinal disorders and diseases of the lower gastrointestinal tract. High fat saturation under such circumstances can be harmful.

Avocado allergies are rare, but people with latex allergies may experience cross-allergic reactions to fruits such as avocados, bananas, or kiwis. This is known as latex fruit syndrome.

This can lead to allergic reactions, including indigestion, abdominal cramps, headaches, or more serious symptoms such as anaphylactic shock.

For any chronic diseases that require a special diet, it is worth consulting with a specialist about the possibility of including avocados in the diet.

Selecting and storing avocados

There are many varieties of this fruit in the world, they somehow differ from each other. The main general signs that you need to rely on when choosing any avocado:

1. touch the avocado

   One of the surest signs of fruit maturity is softness. A ripe avocado should yield to pressure. In order not to damage the pulp, press the fruit not with your tips, but with your fingertips or palm.

   The stone-hard fruit is clearly underripe. If the avocado is too soft, as if mushy on the inside, it is already overripe and probably spoiled.

    

    

2. Take a closer look at the place of attachment of the stalk

   Remove the cutting and look at the mark underneath. On a ripe avocado, this spot will be yellowish or light brown. In an unripe fruit - light green, and in an overripe - dark.

   If there is mold under the handle, the avocado has gone bad, so you definitely shouldn’t take it.

    

3. Pay attention to the color and condition of the peel

   As a rule, the rich dark green color of the skin indicates the maturity of the fruit. Such an avocado is usually ready to eat.

   Sometimes the skin of a ripe fruit can cast purple or black. For example, an almost black skin is natural for the Californian avocado, or "hass" variety.

   If the surface of the fruit is light or moderately green, most likely the avocado is not ripe. However, the skin of some varieties, such as Fuerte or Zutano, does not darken even after full ripening.

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   So the color of the peel is still not the surest sign. If choosing among avocados of one variety, give preference to the fruit that is darker.

   Regardless of the color of the skin, it should not have cuts, rotten areas or any other damage.

   If you still bought an unripe avocado, it's okay. The fruit is quite capable of reaching the desired condition at home at room temperature.

    

Ways to speed up the ripening of avocados:

• Put avocado with other fruits

  Place the fruit in a paper bag along with a banana or an apple (you can do both at once). Close and leave at room temperature.

  Bananas and apples release ethylene gas, which speeds up the ripening of avocados. And the bag keeps this gas inside.

   

• Place the avocado in a warm place

  Wrap the fruit in paper or a regular newspaper and place it on a battery, for example.

  To avoid direct contact with a hot appliance, first place the fetus in a container or cover the radiator with a cloth.

   

• Reheat the avocado in the oven

  Keep in mind that this is not the natural process of ripening an avocado, but rather cooking it. This method is suitable if you are absolutely itching to eat a soft fruit.

  It really will become soft quickly, but the texture inside and the taste will be different from the fruit that has ripened on its own.

   

To preserve the unique taste and benefits of the fruit, you need to observe a certain temperature and humidity regime, choose the right container.

Ripe fruit in cut form can be stored at a temperature of + 4 + 6 degrees. And if the avocado is not yet ripe, then the optimum temperature will be + 18 + 24 degrees. On average, fruits with intact skin are stored for 10-14 days, cut - 5-6 days.

For an unripe fruit, a dark, dry place is suitable, where the air temperature will be +20 degrees and above.

Ripe fruits retain their taste and benefits best in paper bags or in cling film. Another suitable container option is a sealed bag with a ZIP-fastener.

You can put an avocado in a dark, dry place at a temperature of + 6 + 8 degrees. Or put it in a special compartment for fruits and vegetables in the refrigerator.

However, it is still not recommended to store a ripe fruit for too long, as it will begin to deteriorate. It will be possible to understand this by dark stripes or spots on the skin and pulp.

Since the avocado is quite high in calories, it is recommended to add it to the diet for half the fruit or even a quarter.

As a result, the question arises of how to store a cut avocado. The fact is that the pulp of the "tropical pear" contains special substances that can be oxidized under the influence of oxygen and lead to darkening of the fruit.

Freezing can slow down all processes in fruits and, as a result, ensure their suitability for food for a long time.

Avocados must first be cut into cubes or chopped to a puree state. You can do this in the following way:

1. take a suitable device for grinding food (blender, grater, meat grinder), grind to a puree state, you can add one tablespoon of lemon juice or lime juice to it;

2. mix the composition thoroughly and arrange in portions in plastic containers - not to the top, but so that 2-3 cm remain to the edges, since when frozen, the mass will increase in size, and this can damage the container.

Another popular way to store avocados in the freezer is to cut the fruit into two parts. Each of these parts must be wrapped in cling film and placed in a plastic, sealed bag.

Avocados can be stored in the freezer for 4-6 months.

Remember that at low temperatures, any product, including fruits, loses some of its nutrients. Moreover, their structure is also changing.

That is why, after defrosting, the product must be eaten, but in no case should it be re-frozen. Otherwise, it will become completely tasteless and useless.

In what form and quantity is avocado to extract maximum benefits

Avocados are used to make smoothies, sandwiches, sauces, salads and other various dishes, as they are very tasty and healthy for the body.

Despite its beneficial properties, the daily allowance should not be exceeded due to the high calorie content (an average of 160 kcal per 100 g).

In order for the impact on the body to have only positive consequences, it is necessary to adhere to the dosage and not eat more than 200 grams of avocado per day. This is the maximum allowable rate, on average, you can limit yourself to half a small fetus per day.

There is a part of the avocado that should not be missed to get the maximum benefit.

“The greener the color of the avocado, the higher the concentration of healthy chlorophylls and carotenoids.”

When we scoop out the flesh of an avocado with a spoon, we often avoid the flesh close to the skin. If this sounds familiar to you, be sure to do it next time, as the carotenoids found in this part are great for glowing skin, and thanks to the antioxidants, they can also help fight free radical damage.

The riper the avocado, the darker its color and richer the flavor. With this in mind, try not to cut the avocado too early. Be patient and know - if you wait until it is ready, you will get more from this fatty fruit.

When is the best time to eat avocados - in the morning or in the evening?

Scientists have discovered a substance in this fruit that can disrupt sleep if consumed late in the evening.

Avocados contain a beneficial amino acid called tyramine. This acid can slow down the process of falling asleep because it causes the release of the hormone norepinephrine. Norepinephrine is considered a stress hormone, preparing the brain and body for activity. This hormone is most effective during intense workouts, so it is unlikely that you need to increase it when preparing for sleep.

Therefore, it is better to eat avocados from morning to afternoon. For dinner, it is better to give preference to products that do not interfere with quality sleep. Avocado for breakfast helps to quickly awaken metabolic processes and give the body a boost of energy for the whole day.

It is necessary to eat avocados only fresh, since during heat treatment the content of unsaturated fatty acids is significantly reduced and the product acquires an unpleasant bitterness.

You can safely replace it with this fruit, and baking will become more healthy, this life hack is often used in vegan baking.

In tuna or egg salads, you can add avocado instead of mayonnaise. The creamy texture of the dish will remain, and it will become healthier.

This simple vegetable peeler trick will make your breakfast not only tasty, but also beautiful.

Surely you are used to cutting an avocado vertically and removing the stone with a knife or spoon.

There is an easier way: cut the fruit across and just squeeze the bone out. If the avocado is ripe, it will not be difficult.

Avocado Recipes

Classic is the basic recipe. It can be changed, adjusted to your taste preferences. But practice shows that it is in the traditional version that guacamole sauce with avocado is liked by everyone without exception.

Guacamole is traditionally part of Mexican cuisine. The composition includes a ripe avocado, a sprig of cilantro and freshly squeezed ripe lime juice. Three wonderful components in combination give rise to a unique taste.

Ingredients:

• avocado - 1 medium or large

• fresh cilantro - 1-3 sprigs (to taste)

• lime - ½ medium fruit

1. Wash the avocado, pat dry with an absorbent towel. Next, the fruit must be divided into two parts, making a thin incision along the lateral line. And now you can remove the core (bone).

2. Now it's time for the lime. This citrus must also be washed, wiped and divided into 2 parts. Juice should be squeezed out of one half.

3. You can squeeze the juice at the same time as removing the avocado pulp and transferring it to a separate container. Actually, lime juice here acts as a preservative to preserve the color of the base.

4. Finely chop fresh cilantro with a knife and add to the rest of the mass.

5. In order for the sauce to take on the desired consistency, you need to knead the mass with a fork, you can use a blender. However, if a ripe fruit is selected, its pulp can be perfectly softened without the use of a blender. Using a fork, you can easily achieve the desired consistency.

Cooking secrets:

1. Choose the perfect ripe avocado. To do this, take the fruit in your hand and lightly press on its surface. The skin should be easy to squeeze, but at the same time remain quite elastic. If so, then you have a ripe fruit in front of you.

2. You need to add lime juice as early as possible, at the stage of removing the pulp from the peel. Then the mass will not have time to darken, and the sauce will turn out to be a rich bright green color.

3. Greens should be in moderation. Cilantro is assigned the 3rd role in this combination. The spicy cilantro should lighten up the flavor of the dish, but not overpower it.

You can add cherry tomatoes or hot chili peppers to your guacamole. However, remember, avocados are the main place here!

Compound:

• Unleavened bread - 4-6 slices

• Avocado - 1 pc.

• Radishes - 4-6 pieces

• Microgreens, sprouts or any greens

Cooking:

Mash the avocado with a fork. Greens, if necessary, cut. Cut the radish into thin slices. Spread avocado puree on bread, lay out radish slices and sprinkle with herbs. Can be cut in half for convenience.

Toppings are your chance to get creative. You only need a few tablespoons of filling per piece of toast, so this is a good way to use up those unnecessary things that have a lot of flavor but not enough to make a meal.

Here are a few options for world cuisine avocado toast:

1. Classic: whole grain toast, avocado, red pepper flakes, squeezed lemon juice, a pinch of salt and a drizzle of olive oil.

2. Salad Days: Whole grain toast, avocado, arugula, thinly sliced ​​radishes, a pinch of salt and a drizzle of olive oil.

3. Italian: whole grain toast, avocado, chopped cherry tomatoes, fresh basil, red pepper flakes, squeezed lemon juice or a few drops of balsamic vinegar, a pinch of salt and drizzle with olive oil.

4. Spanish: whole grain toast, avocado, chickpeas with Spanish spices, lemon juice, a pinch of salt and a drizzle of olive oil.

5. Moroccan: whole grain toast, avocado, thinly sliced ​​bell pepper, squeezed lemon juice, a pinch of salt and drizzle with olive oil.

6. Korean style: Whole grain toast, avocado, toasted sesame seeds, a few drops of rice vinegar, a pinch of salt, and a drizzle of toasted sesame oil.

7. Taiwanese: whole grain toast, avocado, thinly sliced ​​cucumber, a few drops of seasoned rice vinegar, a pinch of salt, sesame oil, a sprinkle of thinly sliced ​​green onions, and crispy fried shallots.

Compound:

• Radishes - 10 pcs

• Cucumber - 2 pcs

• Avocado - 1 pc.

• Dill - bunch

• Sunflower seeds - 1/2 - 1 tbsp

• Greens - to taste, you can wild plants

• Water - 1/2 - 1 l

• Salt, spices - to taste

Cooking:

Wash and clean vegetables. Grate radishes and cucumbers (better for Korean carrots), cut avocado into small cubes or also grate, chop dill. For the sauce, beat the seeds, salt, spices, herbs (except dill) and water in a blender (adjusting the density of the sauce to taste) until smooth. Mix the vegetables and arrange in portions, pour over the sauce and sprinkle with dill on top. Serve immediately.

Compound:

• Medium sweet potato (yam) - 1 pc.

• Olive oil

• Salt, pepper, paprika

• Avocado - 2 pcs

• Lemon juice - 2 tbsp. l

• Cream - 2 tbsp. l. (optional)

Cooking:

Preheat the oven to 200ºС. Peel potatoes, cut into slices and soak in cold water for about 1 hour. Then put the slices in a large bowl, sprinkle with sea salt, black pepper, paprika, drizzle with 1-2 tablespoons of olive oil, mix everything together. Arrange in a single layer on a large baking sheet, bake for 30-35 minutes.

Prepare sauce: place avocado, lemon juice, cream, salt, pepper in a blender and blend until smooth.

For the test we take:

• 1 ripe banana - 1 piece

• half an avocado

• whole grain flour (any, in this case it was wheat) - 60 g

• date or cane sugar - 30 g.

• baking powder - 1 tsp

• carob or cocoa - 1 tbsp. l.

• bitter chocolate - 100 g.

Cooking:

We cut the banana and avocado into pieces and, together with all the ingredients, except chocolate, put them into the blender bowl, press the “start” button until a homogeneous mass is formed. We melt the chocolate and pour it into the dough - it will remain liquid fragments inside the finished warm cupcakes. Lay out in molds. In the oven, the cakes will be from 8 to 15 minutes: if you want a moist middle, less time, if not, keep it as long as possible. For such a mass, about 8 pieces are obtained.

Ingredients:

• pulp of 1 medium avocado

• 1/2 bunch dill

• 1/3 bunch parsley

• 1 or 1/2 large cucumber

Cut the avocado and cucumber into cubes. Cucumber can be sent to the blender bowl with the peel. If the variety is thick-skinned or you want to get a softer drink, the skin should be removed. Tear greens or finely chop. Mix all ingredients with a blender. Get a hearty, appetizing mix.

Compound:

• Green buckwheat - 2/3 tbsp.

• Avocado - 1 pc. soft

• Cucumber - 1 long

• Greens - a bunch, arugula, if any

• Salad - 1/2 pc.

• Grapefruit - 1 pc.

• Salt, spices - to taste

Cooking:

Soak buckwheat for half an hour and then leave overnight (or longer to taste) to germinate. Then rinse well in warm water and dry. Peel the avocado, cut into slices, cut the cucumber into slices, greens, cut the lettuce. Squeeze grapefruit juice, mix it with spices and salt and avocado. Fill buckwheat with sauce. Portionally put a mix of greens on a plate, cucumber slices along the edge, and buckwheat in the center.

Ingredients:

• Avocado 2 pieces

• Banana 1 piece

• Lemon juice 0.3 cup

• Vanilla pod 1 piece

• Salt to taste

• Grated lemon zest 1 teaspoon

Cooking:

1. Mix all ingredients in a combine.

2. If you feel like the taste should be more lemony, add more lemon zest (not juice).

3. Now freezing - place everything in an airtight container (preferably glass), put in the freezer. Depending on the temperature, it will take from 2 to 4 hours.

4. A couple of times you can get and mix ice cream.

Bon appetit with health benefits!