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Want to give your body
a boost? Startmaking
avocados a part of your diet.
Health
Go Green!
A
vocados
may be
strongly associated
with the Australians
and toast, but these
bumpy green fruits
are believed to have
originated in Mexico,
with a long history of cultivation in both
Central and South America. They have
become a sort of ‘love-em-or-hate-em’
food, with the rich and thick green flesh
beneath the hard, bumpy skin off-putting
for some, but an elixir for others. Those
in the latter category include nutritionists
and healthy eating advocates, so it may be
time to take more interest in the avocado
and think about adding it to your diet – the
benefits are pretty vast!
What’s in it forme?
• 20 different types of vitamins and
minerals.
• More potassium than a banana (potas-
sium can help reduce blood pressure).
• High in beneficial fats like those found
in olive oil.
• High in fibre, which is good for your
metabolism and digestion.
• Studies have linked eating avocados to
reduced cancer and heart disease risk.
• They taste delicious and are versatile.
What do I need to know?
• There are different types of avocados,
some with dark skin and others with
greener skin. The different varieties
come fromdifferent parts of the world,
may be a slightly different size and
shape andwill be in season at different
times.
• Avocados never ripen on the tree –
they are harvested before they are
ripe, so you may find the fruits you
buy need a few days before they are
ready to eat.
• The best way to check if an avocado
is ripe is to test the pressure. Hold it in
your hand and squeeze gently without
using your fingertips (this will avoid
bruising). The fruit is ready when it
feel slightly soft, but not mushy – then
it’s overripe!
• Unripe fruits take about five days to
ripen at room temperature. They will
ripen more slowly in the fridge.
• When cut – if you haven’t eaten the
whole thing – keep the stone inside
and coat the flesh with lemon or lime
juice, then place in an airtight con-
tainer in the fridge. This will prevent
it going bad.
What do I dowith it?
Avocados are so versatile that you will
never be short of ways to use it. Try these
suggestions out and find your favourites!
• Chop andmix in a salad – chicken and
avocado is a nice combination.
• Mash with lime juice, chillis and red
onion to make a fiery guacamole dip.
This is great withMexican food or just
served a dip with vegetable sticks.
• Blitz with a banana and coconut water
for a refreshing, rich smoothie.
• Make a gazpacho by mixing with
cucumber, spring onions, cherry
tomatoes and lime juice
• Use it to top grilled chicken, pan-fried
fish or a chilli.
• Add it to sandwiches and wraps – it
works well with salmon and chicken.
• Make a decadent chocolate and avo-
cado torte – a biscuit base and a filling
of mashed avocado, cocoa powder,
maple syrup, bananas and vanilla
extract. Delicious and healthy!