There is no denying it. The AVOCADO has had a huge resurgence in popularity recently, being featured on pages of magazines, wellness blogs and instagrams all over the net. But it still happens to be on the ‘naughty’ list for many who avoid the high ‘fat content’ in the belief that ‘by eating fat, they will get fat’.
However, as more and more research is being done, it has become clear that this is not the case!
So we decided to take a closer look at the avocado fruit, and find out exactly why it’s making a comeback!
4 REASONS WE LOVE AVO
It’s Helps Maintain a Healthy Heart
Around two thirds of the total fat in avocado is monounsaturated fat, which is necessary to maintain a healthy heart. Research has also found that by including avocado in your diet, you may lower your total cholesterol levels! Now if you remember back to our article on “Coconut Oil” you will remember us talking about LDL (bad) and HDL (good) cholesterol. Well the great thing about an Avocado is that its high monounsaturated fat content is proven to help lower your total and LDL cholesterol while increasing HDL cholesterol. SCORE!!
It Can Assist with Healthy Weight Loss
The healthy fats found in avocado play a role in controlling appetite by releasing hormones in the intestine that signal fullness. Avocado is also a great source of dietary fibre which helps improve digestion. A study found that by substituting 30g of other healthy fats such as margarine spreads and cooking oils with 200g of avocado in weight loss diet, the participants still lost weight. So if you’re trying to maintain a healthy weight or if you’re trying to lose some weight, than including some avocado in your diet can be beneficial. However, it is still calorie dense, so we need to watch how much we eat in one sitting. The DAA recommends going through an avocado a week. So you could include a quarter in your salads one day, then half on your toast the next and then maybe be a little adventurous and include the final quarter in a smoothie for some added creamy texture. Provided you store the unused sections correctly, you’ll only need to purchase one avocado each week, which is both cheaper for you and reduces food wastage!
It Can Improve Vitamin Absorption
When we eat vitamins, our body needs to be able to absorb them properly and move them from the digestive tract and into the body, where they can be used. Those following a ‘low-fat’ diet may not be able to absorb fat-soluble vitamins such as A, D, E and K from other vegetables. Research has found that by adding a small amount of avocado (around 75-150g) to salads, we can absorb the colourful pigments from carrot, lettuce, spinach and other vegetables a lot easier. If you check out our nutrient glossary you can see why each of these vitamins are so important for your body to function!
It Tastes BLOODY DELICIOUS!
I guess this last point is very subjective, but I can’t hide my avo obsession any longer!
And because I love it so much, I’ve included a simple yet delicious recipe for your next smashed avo adventure!
with Feta and Chilli Flakes.
Unfortunately Avocados in Australia are in season between March and September and we have just crept out side of that 😦 But not to worry, they are still available this time of year, we just need to know how to pick the ripe ones!
- Avoid squeezing an avocado with your palm as this will bruise the flesh inside. Instead gently press the flesh at the neck of the avocado to check if it’s ripe.
- If your avocado is firm, leave it in at room temperature and it will ripen in a few days. Once ripe, they will keep in the fridge for a day or two.
What You’ll Need
1 ripe avocado
1/4 cup of Feta Cheese, crumbled
1 quarter of a Fresh Lemon
Red Chilli Flakes
2 Slices of Rye Bread
Handful of Baby Spinach leafs
How to put it all together
- Cut the avocado in half. To do this, cut around the stone and then twist two separate the two halves.
- Take one half and scoop out the avocado into a bowl and roughly mash it with a fork
- Stir in 1/4 of the feta (leave a small amount to garnish at the end), a squeeze of lemon juice and a sprinkle of red chilli flakes to the mixture.
- Toast the rye bread
- Pour half the mixture on to each slice of bread.
- To garnish use the extra feta and a handful of baby spinach leafs. For an extra kick add some more chilli flakes on top.
Pro Tip: Use any left over lemon juice for the unused half of the avocado and then wrap tightly with cling wrap and keep in fridge to avoid the flesh going brown 🙂
If you want more avo inspiration, check out the king of lists, Buzzfeed, for more ideas!