Over the last year I’ve eaten more avocados than in the last 10 years combined. Like many people I used to be conscious of their high fat content and so typically avocados were a treat saved for weekend breakfasts. But nowadays, being more clued up on avocados as a superfood, I’m happy to have avocado as part of my daily diet. So, with this brief post I wanted to share:
- a few things you may not know about avocados
- a fantastic infographic from Doctor Mercola
- a recipe for three minute guacamole
Avocados – what you need to know
- The avocado is a fruit grown on a tree that’s native to Mexico and Central America.
- There are many varieties of avocados and their weight can vary from just over 100g to over 1kg.
- Per 100g avocado contains 160 calories and 9g carbs (only 0.7g of which is sugar).
- 100g of avocado contains 15g of total fat (10g of which is super good-for-you monounsaturated fat).
- Avocado is packed with potassium – with 485mg per 100g it is richer in potassium than bananas.
- A unique combination of vitamins and omega-3 fats gives avocados strong anti-inflammatory properties.
- The avocado closest to the skin contains is the with nutrients – so always scrape the skin with a spoon.
- There’s no need to buy organic avocados because their tough skin protects against chemicals.
- Avocados can be used as a perfect first baby food or in place of bananas in smoothies.
- Avocado oil is a great substitute for other oils because of the high omega-3 to omega-6 ratio.
What are avocados good for?
Three minute guacamole
Here’s how in three minutes you can make guacamole that’s 80% to 90% avocado. You’ll never need to buy guacamole again. All you need is:
- A ripe avocado (the skin should be soft to touch)
- A fresh lime
- 1 garlic clove
- Pinch of salt, pepper and cumin
- Minute 1 – grab the ingredients and a pestle and mortar, a chopping board, a small knife and a spoon.
- Minute 2 – peel the garlic and crush it in the mortar, then add the cumin, salt and pepper, and quickly squeeze in the lime juice.
- Minute 3 – cut the avocado in half, remove the stone then scoop each half into the mortar. Lightly combine everything – you want a nice chunky texture and not a purée.
My full guacamole post including a five minute version with extra ingredients and some tips is here.
By Feast Wisely
Other posts you might like:
- Common high sugar food & drinks – an infographic to help you go sugar free
- Coconut oil – top benefits & uses
- Have we forgotten how important breakfast is?
- The 14 fruits & vegetables to buy organic