Benefits of avocado + 10 healthy avocado dishes

Benefits of avocado + 10 healthy avocado dishes

Benefits of avocado + 10 healthy avocado dishes
Benefits of avocado + 10 healthy avocado dishes

Avocado is an exotic fruit that contains a large amount of vitamins and minerals. This is a very useful product: with regular use it helps to normalize the work of the cardiovascular and circulatory systems, as well as to heal the body as a whole.

Here are 10 great avocado recipes that will help you diversify your daily menu.

AVOCADO: ADVANTAGES AND CHARACTERISTICS

Avocados are relatively high in calories, but the product is still highly recommended for weight loss and is included in most vitamin diets. The high energy value of the product significantly improves performance, helps to overcome stress and depression.

In addition, avocados are high in fiber. Its complex carbohydrates provide a feeling of satiety. Also, due to oleic acid, the activity of the gastrointestinal tract improves.

HEALTH BENEFITS AND WEIGHT LOSS FROM AVOCADO

The list of health benefits of avocados is extremely extensive:

  • Reduces the risk of stroke, heart attack and thrombosis by lowering cholesterol.
  • Improves visual function.
  • Helps control blood sugar levels.
  • Improves the condition of hair and skin thanks to the action of vitamins C and E, group B.
  • Omega 3 and 9 reduce body fat, improve metabolism and are easily absorbed.
  • The fruits contain a minimal amount of fructose, can be included in the diet of patients with diabetes.
  • Increases the body's protective function, including resistance to viral and bacterial microflora due to the action of vitamins C, A, E and group B.
  • Phylloquinone and nicotinic acid improve sleep, strengthen the nervous system.
  • Normalizes hormone levels.
  • Improves intellectual performance.
  • It has a rejuvenating effect.
  • Increases the elasticity of blood vessels.
  • The benefits of avocado are also seen in anemic tendencies.
  • The benefits of avocado include its high content of pantothenic acid, which helps fight hormonal imbalances.
  • Cellulose contains other valuable trace elements, including potassium, magnesium, iron, calcium and phosphorus.

FEATURES OF AVOCADO CONSUMPTION

Improper use of avocados can impair the taste and reduce the concentration of trace elements. When consuming it, it is enough to adhere to a few simple rules:

  • Heat treatment darkens the product; to preserve the benefits of avocado, you should give preference to fresh fruit.
  • Sliced ​​fruit should be used within a few hours; it is not recommended to store the avocado for more than one day.
  • The bone contains toxic substances, so it must be discarded.
  • Sprinkle lemon juice over the slices to prevent darkening.
  • Ripe fruits are high in calories - an average of 200 kilocalories per 100 grams of product.
  • Avocados go well with lean meat, fresh vegetables, quail and chicken eggs.
  • Avocados can be spread on bread for healthy pn-sandwiches, they are often used in Japanese cuisine for sushi and rolls.

When buying an avocado, you need to be very careful when choosing a product. Unripe avocados have a bitter taste and when ripe, the fruit spoils very quickly. Before you buy, feel the case: it should not be too hard, but not too soft. If the skin pierces too easily, it means that the avocado is overripe. There should also be no dark spots on the surface. Unripe avocados can ripen at home if left in a warm room for a few days.

KBZHU avocado:

  • Calories: 212kcal
  • Protein: 2.0 g
  • Fat: 20.0 g
  • Carbohydrates: 6.0 g

AVOCADO: TOP 10 RECIPES

Avocado goes well with almost any dish for breakfast, lunch or dinner. It is an excellent ingredient for green salads. Most of the avocado dishes offered below are very easy to prepare, so the menu for each person is perfectly varied.

1. AVOCADO BREAKFAST FOR BREAKFAST

Ingredients for 1 serving:

  1. avocado - ½ ripe fruit;
  2. soft low-fat cheese - 1 tbsp. l .;
  3. egg - 1 pc .;
  4. wholemeal bread - 1 toast;
  5. salt, spices - to taste.

Mash the avocado with a fork. Then mix the pulp with the cheese. Season with salt and pepper to taste. Place the avocado mass on the pre-prepared toasted slices. Then prepare the poached eggs in the usual way, placing them on the bread. You can use plain boiled eggs instead of poached eggs.

The avocado dish according to this recipe contains vitamins A, P, retinol, beta-cryptoxanthin, B vitamins, lutein, vitamin D.

KBZHU на 100 g:

  • Calories: 203 kcal
  • Protein: 5.5 g
  • Fat: 16.0 g
  • Carbohydrates: 8.9 g

2. Scrambled eggs with avocado for breakfast 

Ingredients per serving:

  1. avocado - 1/2 pc .;
  2. egg - 2 pcs .;
  3. olive oil - 1 tsp .;
  4. salt, pepper - to taste.

Mix the eggs well with a fork in a bowl to obtain a homogeneous mixture. Pour the butter into a preheated pan, then the egg mixture. Cook the scrambled eggs over low heat. Pepper and salt, bring to readiness. Cut the ripe avocado, remove the stone, cut the pulp into cubes. Serve scrambled eggs with chopped avocado. You can complement the dish with a slice of wholemeal bread.

This simple avocado dish is perfect for breakfast. Easily absorbed, reduces appetite, speeds up metabolism, strengthens blood vessels.

KBZHU на 100 g:

  • Calories: 201kcal
  • Protein: 6.9 g
  • Fat: 17.4 g
  • Carbohydrates: 3.4 g

3. SALAD WITH AVOCADO AND SHRIMPS

Ingredients for two servings:

  1. peeled shrimp - 50 g;
  2. avocado - ½ fruit;
  3. lettuce leaves - 100 g;
  4. cherry tomatoes - 4 pcs .;
  5. olive oil - 1 tsp .;
  6. lemon juice - 1 tsp .;
  7. salt, spices - to taste.

Boil the shrimp. Cut the avocado into cubes. Combine finely chopped cherries, avocados, shrimp, lettuce in a bowl. Pour the dressing with lemon and olive oil. Arrange on a plate. Garnish with herbs, pine nuts or hard cheese before serving. You can also sprinkle sesame seeds on top.

This avocado dish promotes calcium absorption, improves kidney function and reduces the likelihood of vascular, cardiac and esophageal development.

KBZHU на 100 g:

  • Calories: 102kcal
  • Protein: 4.2 g
  • Fat: 8.2 g
  • Carbohydrates: 3.0 g

4. AVOCADO SMOOTH

Ingredients for 1 serving:

  1. avocado - 1 pc .;
  2. banana - 1 pc .;
  3. fresh spinach - two handfuls;
  4. water - 2 cups;
  5. honey - 1 tbsp. l.

Peel an avocado and a banana. Cut the avocado in a blender bowl, add honey and chopped spinach. Then fill with water: keep in mind that the less liquid, the thicker the smoothie. Turn the blender into a puree or thin mode. Cooking takes an average of 1.5 minutes. It is important to use a high power device, otherwise you may get a mess instead of a smoothie.

This avocado dish is rich in minerals such as iron, zinc,  calcium, magnesium, helps get rid of cholesterol residues and prevents the development of diseases of the cardiovascular system.

KBZHU на 100 g:

  • Calories: 141 kcal
  • Protein: 2.1 g
  • Fat: 10.8 g
  • Carbohydrates: 8.9 g

5. AVOCADO PASTE

Ingredients per serving:

  1. avocado - 1 pc .;
  2. low-fat soft cheese - 200 g;
  3. lemon juice - 1 tbsp. l .;
  4. vegetables to taste;
  5. salt, spices - to taste.

Remove the stone from the avocado. Using a spoon, remove the pulp, cut the cheese. Chop the greens into small pieces. Send avocado, cheese and herbs in a blender. Add a mixture of pepper and salt to taste. Pour a few tablespoons of water. The table should not be too thick. You can also add lemon juice at this stage. Stir again and remove the sample. It is important not to overdo it with lemon juice.

This recipe for avocados is high in vitamins and minerals, including potassium, magnesium, sodium, chlorine, copper, PP, E, B1, B2.

KBZHU на 100 g:

  • Calories: 221 kcal
  • Protein: 3.4 g
  • Fat: 20.9 g
  • Carbohydrates: 4.7 g

6. OAT NUTS WITH RED FISH

Ingredients per serving:

  1. oatmeal - 3 tbsp. l .;
  2. egg - 1 pc .;
  3. yogurt - 2 tbsp. l .;
  4. avocado - 1 pc .;
  5. red fish - 100 g;
  6. lettuce leaves - 2 pcs .;
  7. soy sauce - 1 tsp .;
  8. mustard (preferably American) - 1 tsp .;
  9. green to taste

Mix oatmeal with yogurt, herbs and egg. Leave the mixture to stand for ten minutes. Heat the non-stick pan. Cook the pancake on each side for three minutes. Use lettuce, red fish and avocado for the filling. It can be served with mustard, yogurt and soy sauce.

This recipe for PP avocado helps provide the body with energy for a long time, improves digestive function, removes toxins and improves mood.

KBZHU на 100 g:

  • Calories: 108 kcal
  • Protein: 5.1 g
  • Fat: 7.4 g
  • Carbohydrates: 5.6 g

7. COLD MUSHROOMS OF AVOCADO SOUP

Ingredients for four servings:

  1. avocado - 3 pcs .;
  2. low-fat chicken broth - 450 g;
  3. green onions - 1 bunch;
  4. chopped garlic - 2 cloves;
  5. lemon juice - to taste;
  6. ground cumin - ¼ tsp .;
  7. red pepper - ¼ tsp .;
  8. cold water - 300 g;
  9. salt, pepper - to taste;
  10. fresh parsley to taste.

Fold the avocado pulp in a blender bowl, add green onions, garlic, lemon juice. Grind to a puree. Add spices, break again. Finally, add the broth to the table, stir. Pour the resulting liquid into a metal bowl. Cover, place the soup in the refrigerator. Season with salt and pepper to taste, dilute with cold water to the required consistency. Serve in covered bowls with chopped parsley.

Regular consumption of cold puree soup maintains the structure of cell membranes, accelerates the absorption of fat and reduces the severity of inflammatory processes.

KBZHU на 100 g:

  • Calories: 131kcal
  • Protein: 2 g
  • Fat: 11.9 g
  • Carbohydrates: 4.0 g

8. RABBIT ROLLS WITH AVOCADO

Ingredients for 3 servings:

  1. rabbit back - 1 pc .;
  2. avocado - 1 pc .;
  3. green onions - 3 pcs .;
  4. onion - ½ no .;
  5. carrots - ½ pcs .;
  6. mustard - 3 tsp;
  7. egg - 1 pc .;
  8. milk - 50 ml;
  9. bread crumbs - 4 tbsp. l .;
  10. vegetable oil - for frying;
  11. salt, pepper - to taste.

Finely chop the carrots and onions and then fry in a pan with a little vegetable oil. Divide the back of the rabbit into three parts, free the fillet from the bones. Peel an avocado, remove the seeds, cut the flesh into small pieces. Season the unfolded back with salt and pepper to taste, then spread with mustard. Place fried vegetables, avocado and green onions on top of the meat. Roll up the meat; you can use thread to fix it. Beat the egg lightly, dip the roll first in milk, then in breadcrumbs and in a plate with egg, finally again in breadcrumbs.

First, fry the rolls until golden brown and bake in the oven for 40 minutes. Before serving, release the cooled rolls from the threads and cut. This avocado dish contains a lot of iron, phosphorus, magnesium, copper, cobalt, manganese, zinc.

KBZHU на 100 g:

  • Calories: 130 kcal
  • Protein: 11.8 g
  • Fat: 6.1 g
  • Carbohydrates: 7.5 g

9. PASTE WITH EGG AND AVOCADO

Ingredients per serving:

  1. avocado - 1 pc .;
  2. egg - 2 pcs .;
  3. garlic - 2 cloves;
  4. natural yogurt - 6 tbsp. spoons;
  5. salt, pepper - to taste;
  6. greenery - for decoration.

Boil an egg, separate the protein and grate it on a fine grater. Peel an avocado, add the yolk and mix with a fork until smooth. Crush the peeled garlic. Add protein and garlic, salt, pepper and yogurt to the resulting mass. Garnish with herbs when serving.

PP avocado recipe improves the functioning of the digestive tract, helps to lose weight, improves the condition of blood vessels, cleanses the body of excess salt.

KBZHU на 100 g:

  • Calories: 160 kcal
  • Protein: 5.1 g
  • Fat: 13.1 g
  • Carbohydrates: 5.2 g

10. AVOCADO STEW

Ingredients per serving:

  1. champignoni - 7 br.;
  2. avocado - 1 pc.
  3. carrots - 1 pc .;
  4. leeks to taste;
  5. olive oil, spices - to taste;
  6. lettuce leaves - for decoration.

Chop the carrots and leeks. Cut the mushrooms into four wedges. Put all the ingredients in the pan and add water. Sprinkle with spices, simmer until soft. Add olive oil before serving. Cut the avocado and place it on a serving plate next to the stew, garnish with lettuce.

The recipe with avocado contains a large amount of iron and protein, it is indispensable for people with diabetes and anemia.

KBZHU на 100 g:

  • Calories: 94 kcal
  • Protein: 3.2 g
  • Fat: 7.7 g
  • Carbohydrates: 2.7 g