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

1. The avocado is a fruit grown on a tree that’s native to Mexico and Central America.
2. There are many varieties of avocados and their weight can vary from just over 100g to over 1kg.
3. Per 100g avocado contains 160 calories and 9g carbs (only 0.7g of which is sugar).
4. 100g of avocado contains 15g of total fat (10g of which is super good-for-you monounsaturated fat).
5. Avocado is packed with potassium – with 485mg per 100g it is richer in potassium than bananas.
6. A unique combination of vitamins and omega-3 fats gives avocados strong anti-inflammatory properties.
7. The avocado closest to the skin contains is the with nutrients – so always scrape the skin with a spoon.
8. There’s no need to buy organic avocados because their tough skin protects against chemicals.
9. Avocados can be used as a perfect first baby food or in place of bananas in smoothies.
10. 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

Then……..

• 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