Do you know about the incredible edible avocado? It may come as a surprise but yes, Avocados Are an Amazing Nutritional Source — And They’re Tasty!
You may be too young to remember it, but a while back the egg industry launched a marketing campaign with a memorable tagline: “The Incredible Edible Egg.” While eggs certainly have their pros and cons, the avocado is perhaps better suited for a derivative tagline: The “Incredible Edible Avocado.” Avocados have a boatload of benefits when it comes to health and nutrition, and they can be served up in virtually countless ways.
The Many Health Benefits of Avocados
Let’s start with the many health benefits of avocados. Comprehensive lists cite the avocado’s high content of potassium, folate, heart-healthy monounsaturated fatty acids, fiber, antioxidants, and vitamins B5, B6, C, E and K. Why, avocados even are believed to lower cholesterol levels and blood pressure, and promote healthy eyes and weight loss (studies have demonstrated that eating nutrient-dense avocados can make you feel fuller with fewer calories).
What’s more, these studies also have shown that the fruit slows digestion and therefore helps keep glucose and insulin levels steady, which is good news for diabetics and others watching
their blood-sugar levels.
And, believe it or not, some have suggested using avocado as a hair moisturizer using a ripe, peeled avocado (in a mixture with wheat germ oil and jojoba oil).
Ways to Consume Avocados
An avocado by any other name is still an avocado, especially when that name is guacamole. Well, okay, guacamole is a prepared dish with the chief ingredient being avocado, but could you
imagine it being made with any other main ingredient?
But that’s not all. Avocados are great on toast. They make great dips. And everything from chilled tomatillo avocado soup to avocado margaritas (though we can’t promise that just because it has avocado in it, it’s healthy). There’s even avocado pudding.
Firm avocados can be ripened by spending a day or so in a paper bag on the counter. A ripe avocado has a slightly soft feel when pressure is applied. Overripe avocados are brown and
mushy, with a bitter taste — but you can simply discard the brown layer on an avocado or in guacamole.
As far as varieties go, there are nuances with taste (some are creamier or nuttier) and peelability, as well as different levels of oil content. Check out this excellent primer on how to
select for the best avocados for you.
Bonus: My Recipe for Avocado Sauce
Avocado sauce is a delicious way to enjoy all the tasty benefits of avocados, and can be used
for dipping or garnishing. Here’s my chef-approved recipe:
2 ripe avocados, peeled and diced
1 garlic clove, minced
1 large shallot, peeled and minced
1 lime, juiced
Salt, to taste
Black pepper, to taste
Extra Virgin olive oil
1. Combine avocado through pepper in a food processor and process until smooth. You can add a little olive oil if you want to thin it out a little.
2. Store in a container with a layer of olive oil on top and plastic wrap that comes into contact with the oil. You can also add a lid to that. The goal is to keep air off the top of the sauce so the avocado doesn’t oxidize.
3. You can add this to sandwiches, salads, pasta (thinned with some pasta water), or use it as a dip with veggies for a healthy snack.
The Pickled Beet incorporates avocados into many recipes for our autoimmune-diet clients. We work with individuals, couples, and families to find meals that are flavorful, healthy, and best fuel the body no matter what nutritional requirements might be part of the equation. Contact us for a free consultation.