Healthy Vegetarian Diet – Avocado: Tasty and Healthy

To include avocado into your Healthy Vegetarian Diet is something you should really consider.

 

I just love it: it really tastes good, very nutritious and you can use it in a variety of ways. It is always easy to prepare.

The avocado (Persea americana) is as a tree native in the Caribbean, Mexico, South America and Central America (and some temperate ones, such as California). 

Avocado or alligator pear also refers to the fruit of the tree, which may be green-skinned, pear-shaped, egg-shaped or spherical.

They actually ripen after you take them of the tree. Usually when you buy them in a store they are still hard. They need a few days to ripen until you can enjoy them in your Healthy Vegetarian Diet.

 

They are fine, when they are soft.

To speed up the process, you can rap each one that you have in a piece of newspaper, paper bag or you put them together with other fruits (fruit basket) such as apples or bananas, because of the influence of ethylene gas.

If you should have some that are ripe already, and you want to wait to eat them, just put them in the fridge (plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap), that will slow down the process.

If you have cut of a part, because you don’t want to eat the whole avocado, then leave the seed with it (a little secret from my wife, Cecilia), put some lime or lemon on the exposed parts, and then into the fridge with it.

Avocados are very good to use in a Healthy Vegetarian Diet, because, as I said before: they are very healthy.

Take a look at this;

Avocados are high in valuable fats and appear to have a beneficial effect on blood serum levels. For a typical avocado:

  • Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K.
  • Avocados have a high fiber content among fruits – including 75% insoluble and 25% soluble fiber.
  • A fatty triol (fatty alcohol) with one double bond, avocadene (16-heptadecene-1,2,4-triol), is found in avocado.

High avocado intake has been shown to have a beneficial effect on blood serum cholesterol levels.

Specifically, after a seven-day diet rich in avocados, hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels.

These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels. 

Additionally a Japanese team synthesised the four chiral components and identified (2R, 4R)-16-heptadecene-1, 2, 4-triol as the natural antibacterial component.

Wikipedia

So, as you can see, they have a certain “fat” that is good, if I can say this in simple way.

Don’t worry, you will not gain weight with avocado.

Because of all the “goodies” it has inside, you should try to eat an avocado, or half of one, as much as possible.

There are different types of avocados.

They vary in size, texture and taste. You will just have to try them for your self, which ones you like.

I like the ones best that have a real creamy texture.You can eat them in different ways.

You can slice them up in the middle, from the top to the bottom, take out the seed, and with a spoon slightly slice a way any brown parts.

Now you can eat it as it is, or put some salt on it, maybe with some olive oil.

You can also cut the avocado into small pieces and put them add them to your salad.

Smear it onto bread, like a pasta, add some salt or olive oil, tastes really good.

Here is an interesting recipe that you can include in your Healthy Vegetarian Diet;

Avocado and Banana Pudding

Ingredients:  1 ripe avocado, de-stoned 1 ripe banana, peeled 1 tablespoon maple syrup a little vanilla soy drink for consistency mixed nuts to garnish

Directions: Peel the banana, cut it into chunks and do the same with the avocado, also removing the stone.

Add the maple syrup and vanilla soy drink.

Blend, garnish with nuts and enjoy

Serves: 1 greedy or 2 normal portions

Preparation time: 5 minutes

This recipe I have found on Vegweb.com

Here is the link to other avocado recipes from them: Avocado Recipes

So, I hope you have enjoyed this article, and if you have never tried avocado before, then I hope you will try it and include it into your Healthy Vegetarian Diet as much as possible.

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