February 6, 2018

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day 4 - AVOCADO

 

It seems to be for a lot of people the avocado has just come on the scene. I remember when I was 16 -17 years of age I used to once a week put a fresh avocado face mask on, I never ate it back then! But once you get that taste...wallah....and how versatile is it, in salads, on eggs, as a snack and in the most luscious deserts. An not only that the health benefits are very good to, a bit like an egg in being a perfect little snack in a shell.

Avocado is botanically classified as a large berry. The word avocado comes from a Spanish word  (though there were many changes) which originally was Nahuatl, which literally means testicle, sorry now your going to look at them very differently , but I just thought that was a bit of frivolous information that nobody really needs to know.

 

Avocados have a higher fat content than most other fruits, so on low carb living it is perfect!

 

Avocados are packed full of nutrition in 100g which is about the flesh of half of an avocado has 6.7g dietary fiber, 14.66g Fat  (mostly mono saturated), and 2g of protein.

It also contains a good amount of vitamins A, B1, B2, B3, B5, B6, folate,C, E, K, with the minerals, Potassium, Phosphorus, Magnesium, Manganese, Iron, zing and smaller amounts of others. Roughly 75% of an avocados  energy is fat which gives satiety on eating them , they also have an amino acid (protein), Tyrosine, which helps the body produce dopamine, that's why we feel so good mentally after eating it, Also with the folic acid and all the B vitamins aids in the reduction of Homo-cysteine which is another amino acid  linked to anxiety and depression, and then there is the obvious Omega-3 which helps with heart health, brain health and proper functioning of the body as a whole.

 

Knowing all of this no wonder it has become a food craze , about time there is a food craze that is just so health, lets bring on some more. I know they say its the yuppy and hipster food, lets make it for children and the elderly as well, how healthy the world would be.

 

Keryn's Tip

Avocados a lot of the time are quite expensive, so a little hint, when they are on sale, buy up big and freeze them!. You can freeze them with the skins on but I prefer to peel them , remove the seed and squeeze over fresh lemon juice. Either dice or leave in halves  and place into zip top freezer bags, get as much air out of the bag while sealing it. Remove from freezer an hour before you need it and let it thaw, perfect!

 

Recipes - 2 quick ones

                                                                                                                                                

Guacamole    serves 4

Ingredients

2 acocadoes

1/4 cup spring onions, finely chopped

3 tablespoons lemon juice

1/2 cup chopped firm tomato flesh, seeds removed

1/2 tsp Himalayan salt, ground

1/2 tsp fine pepper

1/2 tsp hot paprika

 

Method

1/ simply mix together all ingredients, preferably by hand, you need to leave some texture of the avocado and vegetables.\

2/ refrigerate until needed

 

 

Chocolate Mousse   serves 4

ingredients

2 avocados , peeled and seed removed

1 tsp pure vanilla essence

3 tablespoons raw cacao

2 tbsp maple syrup

1 tbsp coconut oil

4 tbsp coconut cream

A pinch of chili

 

Method

1/ Place all ingredients in blender or food processor and blend for 2-3 minutes, scrape down the sides when needed.

2/ Place in to presentation glasses and refrigerate for at least 3 hours or over night

 

 

 

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