Eating healthy is all the rage again, even more popular than it already was in recent years. While it’s always been generally accepted that eating the right kinds of food is just common sense for human beings, recently this sort of proper dining has become much more widely accepted. People have come to embrace eating healthful foods thanks to the realization that health is more than just lifting weights or jogging or doing yoga, and the discovery that a lot of man-made medication can actually have side effects that range from inconvenient to unpleasant to dangerous.
Nutrition is something that has regained our more focused interest, and as such certain types of food have truly come into vogue for yielding benefits that include helping the body be more naturally resistant against illnesses and disease, giving the immune system a leg up in terms of healing speed and consistency, and the like. One currently-prominent example is the avocado, or persea Americana. This green-skinned, fleshy fruit has a neutral but delicious flavor that works well with various other flavors, and is known to provide a number of health benefits:
- Avocado provides considerable amounts of a number of nutrients. For vitamins it can give you 14% RDA for vitamin B5, 17% RDA for vitamin C, 10% RDA for vitamin E, 26% RDA for vitamin K, and 13% RDA for vitamin B6. It also brings copper, magnesium, zinc, and iron to the table, and more potassium per 100g serving than a banana (which is typically THE go-to fruit for potassium). Potassium in particular is a considerable health benefit, seeing as it helps keep blood pressure low.
- Avocado is high in fat (77% of its calories), but most of this is oleic acid, which is credited with making olive oil as healthy as it is. Not to mention that a high fat content is ideal in helping the body process fat-soluble nutrients (vitamins A, D, E, and K) and antioxidants in other foods.
- Avocado is known to be helpful in reducing triglyceride and cholesterol levels, helping your digestive system’s efficiency thanks to its fiber content, and helping improve your eyesight thanks to the lutein and zeaxanthin it contains.
Of course, thanks to all these benefits, one would be right to want to consume as much of this fruit in as many ways as possible. Fortunately, like with shrimp in Forrest Gump, there’s many ways one can do so. Because of its mild, smooth flavor and creamy consistency, avocado makes a perfect complement for a lot of other ingredients and flavors in just about any dish imaginable. It can make for a good fruit to slice up into salads, mash up with spices and sauces into dips or even blend with milk and ice into milkshakes. Whatever your preference, there is likely to be a dish that suits itself to any of your three square meals, or even a snack. Any way you can consume avocado gets it into your system, and there’s no shortage of ways to enjoy this healthful fruit.
Top 3 Avocado Recipes
AVOCADO TOAST (pinchofyum.com)
Whole grain bread, 2 slices
Avocado, ½ or 1
Parmesan cheese, 2 tbsp, shaved
Herbs (parsley, basil, thyme)
Heirloom tomatoes, quartered
- Poach two eggs for 4 to 5 minutes (this may vary according to preference for doneness – the less time you take to poach, the softer the eggs will end up). You can add vinegar (1tsp) to the poaching liquid to help the eggs stay together better while they’re under.
- As the eggs cook, toast the bread slices. Mash avocado into each piece of toast, allowing the stiffened bread to take hold of the creamy fruit.
- Place one poached egg on top of each slice of bread. Sprinkle the top of each egg with parmesan cheese, fresh herbs, and a bit of salt and pepper. Serve the topped toast slices with the quartered heirloom tomatoes.
Eggs, 6, hard-boiled
Avocados, 1 ½, peeled/mashed
Lemon juice or lime juice, 1 ½ tbsp
Sea salt, ½ tsp/to taste
- Boil the eggs by adding them to a pot and covering them with a few inches of water, then covering the pot and putting it on high heat. This can cook for 10-12 minutes.
- Drain the hot water and run cold water over the eggs, then transfer the eggs to an ice bath. Let chill for 10 minutes. After this, you can refrigerate the eggs until it’s time to make the salad.
- Once ready, peel the boiled eggs and chop them up.
- Mash the avocado in a mixing bowl, with the lemon and sea salt. You can decide how chunky or smooth you want the mix to be. Then, add the chopped eggs and mix everything together.
- This egg salad replaces the mayo with avocado for more flavorful creaminess, but it can still go well with toast and any greens you want to add.
Avocados, 2, pitted and sliced
Flour, 1 cup
Panko bread crumbs, 1 cup
Egg, 1, beaten
Oil, 2 tbsp
Salt and pepper
- Pre-heat the oven to 400 degrees Fahrenheit. Pour out 1 tbsp of oil onto a baking sheet and set aside.
- Slice and season the avocados. You may want to squeeze fresh lime juice onto them to keep them from browning as they cook.
- Follow the usual breading procedure: dredge each slice in flour, then dip in the beaten egg, and then coat both sides in panko. Each slice has to be well coated to prepare it for the next step.
- Arrange the slices in a single layer on the oiled baking sheet, then drizzle them with the remaining oil (you may opt to use cooking spray instead to coat them more evenly). They have to be breaded and oiled well enough to help them crisp up properly.
- Bake for 15 minutes. These go well with various dips, such as ranch, chipotle or ketchup.