Avocado |
The
oldest evidence indicates that avocado was in use around 10,000 BC in a cave
in Coxcatlán , Puebla , Mexico .
Avocado
provides nearly 20 essential nutrients, including fibre, potassium, Vitamin E,
B-vitamins and folic acid. It also acts as a "nutrient booster" by
enabling the body to absorb more fat-soluble nutrients, such as alpha and
beta-carotene and lutein, in foods that are eaten with the fruit.
Avocado ripe |
Avocado
is considered as a super food and it provides mono-saturated and
polyunsaturated fat, and is low in cholesterol, trans-fats and sodium while
being rich in potassium.
Avocados
will lower bad cholesterol and improve the lipid profile. They are also reputed
to reduce the risk of diabetes, stroke, and coronary artery disease and prevent
cancer. Avocado or avocado oil is found in many commercial skin care products.
While improving the skin tone and minimizing wrinkles, it also maintains a
healthy moisture level in the epidermal layer of the skin. This is the cause
for the glow and softness of the skin when using avocado based skin care
products. The anti-inflammatory property of avocado helps in relieving the pain
of those suffering from acute arthritis.
Some
people avoid avocados due to the relatively high fat and calorie content of
these fruits. Some people call it butter fruit because it takes the consistency
of butter when mashed. It can be used as bread spread with or without
seasoning. It can also be substituted
for butter in some recipes. Guacamole is the most famous recipe for this
delicious fruit.
A
medium sized avocado contains 26 grams of fat and gives out 276 calories. It is
good to get at least 30% of the daily requirement of calories from fats and the
balance from carbohydrates.
A
medium sized avocado contains about 6.8 grams of soluble and insoluble fibre
both of which are required to keep the digestive system running smoothly. Oleic acid in the avocado makes you feel full
and this helps if a person is dieting and it also reduces LDL while increasing HDL.
If
you are pregnant the folate, a vitamin found in avocado, will protect your baby
cutting the risk of birth defects.
It
can be eaten as it is or cut into small pieces and add to salads or sandwich
with meat or fish.
Unripe avocado will take 4 to 5 days to fully ripen. Unripe avocado will be greenish in colour and as it ripens it will become more and more purplish dark brown in colour. A fully ripe avocado may look even purplish black.
Applying light pressure in your palm will tell whether the fruit is ripe or not. Ripe ones will be softer. It is all right to buy ripe or unripe fruit. If you need to consume urgently you need to buy fully ripe fruits otherwise unripe fruits.
Avoid avocados that are overly soft and mushy. The fruit most probably is over ripe and will be spoilt soon if you don't consume it immediately. Avoid avocados with dents, bruises, brown spots and dark blemishes. Here is the picture of a spoilt avocado. When I bought it in the supermarket it was firm and nice but when I brought it home and cut it, I found that it was spoilt.
When you peel or slice avocado it will soon discolour. This is due to oxidation of the
exposed inner flesh. If you apply and acidic agent such as lime, lemon, orange or tomato juice or vinegar as soon as you expose the inner surface, the discolouration will not occur. Some time putting in the salt water or plain cool water will also help.
Buying and storing avocados
Avocados can be stored at room temperature. If you refrigerate the ripening process will be delayed.Unripe avocado will take 4 to 5 days to fully ripen. Unripe avocado will be greenish in colour and as it ripens it will become more and more purplish dark brown in colour. A fully ripe avocado may look even purplish black.
Good avocado |
Applying light pressure in your palm will tell whether the fruit is ripe or not. Ripe ones will be softer. It is all right to buy ripe or unripe fruit. If you need to consume urgently you need to buy fully ripe fruits otherwise unripe fruits.
Avoid avocados that are overly soft and mushy. The fruit most probably is over ripe and will be spoilt soon if you don't consume it immediately. Avoid avocados with dents, bruises, brown spots and dark blemishes. Here is the picture of a spoilt avocado. When I bought it in the supermarket it was firm and nice but when I brought it home and cut it, I found that it was spoilt.
Spoilt avocado |
When you peel or slice avocado it will soon discolour. This is due to oxidation of the
Cutting and Peeling of Avocado
Cut the avocado around the seed horizontally and pull out one part it will come out easily.Avocado split into four quarters |
Peeling the skin |
Squeeze the lemon on the avocado pieces to avoid discolouration |
Avocado Bread Spread
To make a simple bread spread, peel the skin, squeeze lime juice, mash the avocado and add some pepper and salt. easy and nutritious bread spread is ready.Mash the avocado and add pepper and salt |
Mashed avocado |
Spread on a slice of bread |
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