We adore this fruit so much, we put that creamy green stuff on everything, considered a heart-healthy, Nutrient-Dense Superfood why wouldn’t we.
So what makes this superfood so super?
Nutrient-dense foods or super foods are those that provide substantial amounts of vitamins, minerals and other essential nutrients with relatively few calories. Avocados definitely fit that description, just one-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.
Did you know the avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! The avocado is different from most other fruits as most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat, by calories. The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid found in olive oil.
But why do we need good fats?
Our body needs dietary fat to help with absorption of many nutrients, production of hormones and maintenance of proper hormone function. Dietary fats are essential to give our body energy and to support cell growth. Fat also help protect our organs and help keep our body warm. Good fats that is, the unsaturated kind monounsaturated and polyunsaturated fats, as they do not raise LDL (“bad”) cholesterol levels. Not to be confused with the saturated kind as they work in the opposite with our body raising LDL levels which can cause a build-up of cholesterol in and around our organs.
A whole food plant based diet does not contain cholesterol and is found to be unsaturated fat predominate as saturated fats are largely found in animal products such as meat, dairy and eggs.
It is very important not to be afraid of fat, it’s more important to know the difference between “good and bad” fat with-in our diet and keep the bad fat to a minimum. Since fat was demonized, people started eating more sugar, refined carbs and processed foods instead. Sadly as a result, the entire world has become fatter and sicker. It’s all about educating ourselves and loving and respecting the body we live in. My moto will always be to eat more whole food plant-based foods and you will be on the right track.
So how do we add this amazing super food to our diet I hear you ask? Let me share with you my 10 favourite ways to eat this delicious fruit.
- Avocado on toast, simple as it sounds with a little salt and pepper perfect breakfast or snack.
- Thrown into smoothies, great way to add a smooth creamy texture.
- Chopped or sliced into salads.
- Used on sandwiches and wraps as a spread instead of butter (saturated fats)
- Mashed and made into a guacamole dip eaten with crackers or veggie sticks.
- Fantastic baby food mashed with a banana.
- Delicious ganache or frosting for cupcakes and cakes. Blended with cacao powder and maple syrup until smooth and creamy.
- Makes a healthy dairy-free ice-cream alternative when blended with other fruits and flavourings and frozen.
- Makes amazingly creamy dairy-free salad dressings when blended with olive oil and lemon juice salt and pepper.
- Simply halved remove the seed sprinkle with salt and cracked black pepper little lemon juice and eat with a spoon… Yum!
Let me know how you eat yours and if you come up with your own concoctions. I’m always open to learning more ways to eat my avo’s!