Avocado
Avocados are fruit types, freshly eaten, different from other fruits, rich in cream and cream like butter, avocado in salad preparation, and some sauces, sandwiches and drinks. In addition to being rich food, the avocado fruit and oil have other uses in soap, shampoo and cosmetics.
The way to eat avocado fruit
Avocados may differ in their size, color, taste, and texture. The edible part of them is the creamy part of the fruit shell and seed. The fruit of the avocado is not mature and ready to eat only after harvesting, and may need 4-5 days in the room temperature to mature, and the maturity of the fruit is the color of the outer crust of the color of dark purple or black, and become soft texture when pressed then be The texture of the interior is similar to soft butter. Avocado fruit may need less time to mature when stored alongside bananas or apples. Avocados should preferably be washed from dirt and dirt before opening with a knife so that germs do not move from the outer shell of the inside.
Avocados can be eaten alone with a little salt and black pepper, and can be served in a variety of dishes and many recipes, some of which are:
Sauces
The guacamole sauce is one of the most famous dishes of avocado, a Mexican origin sauce, made up of avocados as a main ingredient with different kinds of spices and herbs, and can be further elaborated by adding other ingredients to it. The guacamole sauce is eaten with fries, or sliced vegetables, and can be sautéed as sandwiches to give it a distinctive flavor. This sauce can be prepared by the following recipe:
- Ingredients:
- Half a cup of avocado section into cubes.
- Half a cup of canned and washed beans.
- two big spoons of lemon juice.
- Two teaspoons of cumin.
- One quarter teaspoon of chili powder (optional).
- One cup of ripe tomatoes cut into cubes.
- One quarter cup chopped leek.
- Preparation: Mix the avocado, beans, lemon juice, cumin and hot pepper, then add chopped tomatoes, leeks, and stir well.
the authorities
The fruits of the avocado can be cut and added to the salad to add rich taste, in addition to enriching the nutritious value and calorie of the light salad dish, helping to make it more satisfying; to contain avocados on fat and fiber.
Avocados are also used in the manufacture of natural salad sauces and salads, which are a healthy alternative to prepared sauces that may contain high proportions of processed fats and sugars. Avocados add a thick, pliable texture to the sauce, and a delicious taste, as well as adding to many useful nutrients and fats.
Alternative to oils and fats
Avocado can be a substitute for many ingredients that give a great taste, because it has a creamy creamy flavor, and its use adds a greater nutritional value to the dishes:
- Avocados can be painted on sandwiches as an alternative to animal, or vegetable, butter.
- Avocados can be an alternative to mayonnaise in salads and sauces, such as egg salad, tuna, and chicken.
- Avocados can be a good substitute for sour cream in many recipes and can be sour sour with avocado, so they are free of milk products by mixing it with lemon, salt, olive oil or avocado oil.
- Avocados can be used in baked goods as an alternative to animal butter, vegetable butter, oils, and eggs as well. And one cup of these fat in different recipes is equivalent to a cup of mashed avocados, while there is a big difference in calories, where two tablespoons of butter contains 200 calories compared with 48 calories in the same amount of avocados.
- Avocados can also be used in the manufacture of high quality cooking oils.
Drinks
Avocados are fruit that can be mixed and added to juices and cocktails with different kinds of other fruits, and with milk or yogurt. These drinks can be taken as a snack filled with nutrients.
Confectionery
Some people and children may not want to eat avocado as it is. The solution may be to introduce it into dessert recipes. For example, avocado ice cream, made up of cream, milk, sugar, lemon juice and avocado can be made. To reduce calories and make them healthier, sugar can be replaced with honey, coconut milk or almond milk.
Avocados can also be used to make sweets and baked goods as an alternative to their fats, such as vegetable and animal butter, and oil. It comes in recipes prepared by brownies, chocolate cake, mussels, mousse and others. It is often used with recipes containing chocolate to hide its green color dark cocoa.
The nutritional value of the avocado
Avocado is also one of the most distinctive natural foods, because it contains huge amounts of antioxidants, as well as healthy fats that show the importance of studies and their benefits to health. It contains many essential nutrients, including vitamins B5 and B6, vitamin C, vitamin K, folate and potassium, as one share of avocados weighing 100 g provides the body with approximately 13-26% of the recommended daily needs of these elements.
The following table shows the content of 150 g or the equivalent of a piece of avocado a cube of cubes of essential nutrients:
| Food ingredient | the value |
|---|---|
| water | 109.84 g |
| energy | 240 Calories |
| Protein | 3.00 g |
| Fats | 21.99 g |
| Carbohydrates | 12.79 g |
| Dietary fiber | 10.1 g |
| Total sugars | 0.99 g |
| Calcium | 18 mg |
| Iron | 0.82 mg |
| magnesium | 44 mg |
| Phosphorus | 78 mg |
| Potassium | 728 mg |
| Sodium | 10 mg |
| Zinc | 0.96 mg |
| Vitamin C | 15.0 mg |
| Thiamine | 0.101 mg |
| Riboflavin | 0.195 mg |
| Niacin | 2.607 mg |
| Vitamin B6 | 0.386 mg |
| Folate | 122 micrograms |
| Vitamin B12 | 0 micrograms |
| Vitamin A | 219 global units, or 10 micrograms |
| Vitamin E (alpha-tocopherol) | 3.10 mg |
| Vitamin D | 0 universal unit |
| Vitamin K | 31.5 mg |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Benefits of eating avocados
This characteristic fruit has many benefits for health, and in some of them:
- Although avocado contains high amounts of fat, it is a good food for heart health. The fat contains oleic acid, the unsaturated fatty acid, which has many properties, such as reducing Inflammation, and has positive effects on genes associated with cancer.
- Avocado oil is one of the safest oils to be used in cooking; the fat it contains has good resistance to oxidation when exposed to heat.
- The body is equipped with fibers that have proved useful in preventing many diseases. 100 grams of avocados provide 27% of the recommended daily amount (RDA).
- Avocado contains antioxidants that protect against many diseases such as heart disease, cancer, and a study has shown that eating avocados with vegetarian meals helps to better absorb the nutrients they contain.
- Avocados contain compounds that help protect the eyes and protect them from diseases that are common to the elderly, such as cataracts and macular degeneration.
- Avocado may be associated periodically with low-weight meals, as it is more nutritious, and helps to feel full.
Avoid eating avocado
People with latex allergy should be careful and consult their doctor before taking avocados, so they may be allergic to avocado.