It is easy to mix with many ingredients, it is healthy and it looks great on your Instagram pics – it is avocado! The most popular fruit for two seasons now became a very important part of every quality nutrition plan. In this blog, we are going to tell you a bit more about avocado and it’s health benefits, as well as share a couple of recipes for you to use it creatively.
What are the health benefits?
Science has spoken – avocado is amazing not only to make your dish creamy but also for your health! There are some extremely important benefits of avocado as a part of your diet plan, and this is why we implement avocado to plans we create for our clients.
#1 It is nutritious
This unique fruit consists mostly of carbohydrates. Its nutrition value is high and it is added to many dishes – for example, guacamole! At this moment, avocado is very popular among people who take care of their health and diet, so it became a trend.
Often referred to as a superfood, it contains more than 20 minerals and vitamins, for example, vitamins K, C, B5, B6, E. In addition to this it contains magnesium, iron, phosphorous and many more.
Avocado does not contain any cholesterol or sodium and is low in saturated fat. This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb friendly plant food.
#2 Rich in fiber and potassium
Did you know that avocado has more potassium than a banana? Or that it is rich in fiber which is your friend on the weight loss journey? These are the facts that contribute to the title of superfood.
For those of you who do not know this – potassium is an important mineral that most people do not get enough of. Avocados are very rich in potassium which should support healthy blood pressure levels.
#3 People who eat avocado tend to be healthier
There are a couple more important things to mention about avocados and their health benefits. One of them is that avocados are loaded with healthy monounsaturated fatty acids and have benefits for your heart.
Avocados are one of the fattiest plant foods, but they are rich in good fats. Most of these fats are oleic acids (olive oil contains oleic acids too).
Studies have shown that avocados can reduce total cholesterol levels significantly and reduce blood triglycerides by up to 20%. The conclusion is that this creamy fruit can improve heart disease risk factors.
Avocados are also high in antioxidants which are important for our eye health. It maintains healthy cells in your eyes – isn’t only this benefit enough?
How to prepare them?
There are so many delicious options for you to include avocado in your diet. You can prepare healthy ice cream cups or maybe a juice. Avocado is easy to incorporate in your meal plan – as a salad, dessert, sushi rolls, with eggs, etc. Its reach texture helps it blend well with other ingredients. It should feel a bit soft, and that is a way for you to know it is ripe.
Here we just had to share some of our favorite recipes for you to prepare the avocado. These are loved by kids too, so once you try them be ready to have some at your home all the time!
Important notice: wash the avocado before cutting!
Avocado milkshake recipe
During these hot summer days, we all need something to just cool off. Instead of reaching to the unhealthy snacks and beverages, try delicious avocado milkshake instead. This cold sweet treat is going to blow your mind!
When it comes to milkshakes, it is really simple – you need only five ingredients, and one of them is ice. The prep time is around 5 minutes.
- 1 ripe, fresh avocado, seeded and peeled;
- a full cup of whole milk;
- 3 tablespoons of honey;
- 1 tablespoon of lime juice;
- 2 cups of ice cubes.
Place all the ingredients in a blender and blend until its smooth – and enjoy your refreshment!
Avocado Shrimp Salad
Any seafood lovers out there? This is for all of you guys who enjoy a nice, cold, nutritious salad. Shrimps and avocado make a killer combo and a delicious meal.
Our female Head Coach Tea loved this salad during, but also after pregnancy, and this salad was a part of her diet plan in that period. Today this is one of the recipes you are getting when you sign up for the Hot Mommy Makeover program.
- 250g shrimp (tails removed);
- 1 ripe avocado;
- 1/2 teaspoon of salt;
- a sprinkle of garlic powder (optional);
- 1 lemon;
- half of a small cucumber (diced);
- a pinch of fresh dill;
- a pinch of chives.
- Bring a pot of water to boil and add the shrimp. Cook for 3-5 minutes until they become nicely pink. Drain and place in a bowl of ice water to cool. When cooled, pat dry and cut into bite-sized pieces.
- Mash the avocado and season with salt, lemon and garlic powder if you want.
- Put shrimps, avocado mix, cucumber and herbs all together in a bowl and season to taste. Eat during the summer in a shadow, with coconut water, and feel like a million bucks! Bon appetite!
After reading this text and trying our recipes we hope that you will include this amazing ingredient in your diet. An extremely important part of weight loss and personal training at all is the right nutrition. With the right groceries, you are going to forget all about fast and unhealthy food and just wonder why didn’t you eat like this your whole life.