«

»

Mar 07

Health Foods A-Z: Avocado

I’m excited about this new series I am introducing for my blog. I am going to spend some time talking about all the health foods that I can think of for each letter of the alphabet. Not only am I going to explore the benefits of the health food, I will also provide a recipe that you can make to incorporate the food in your diet plan.

The first on my list is Avocado. Avocados, called Roochiraa or Makhanphal in Hindi, belong to tropical and Mediterranean climates. They are green on the outside, and can be round or egg shaped. They do not ripen on the tree, and can therefore be stored on the tree for a long time.

Avocados, when ripe, are very soft and should be handled carefully, as they can be easily crushed. They also brown very easily, much like apples Lemon juice can help prevent the browning.

Avocados are an excellent source of monounsaturated fat, vitamins B, K and E, and dietary fiber. It helps increase good cholesterol and decrease bad cholesterol.

Needless to say, this is a fruit packed with great nutrients and should be consumed for all the benefits it offers.

The most common use for Avocados that I have come across is in Guacamole. This is a dip served with Mexican food, and is quite tasty.

It is also used in milkshakes, desserts and juice mixes. Since it is so soft when ripe, and high in fat, it has a very creamy texture that makes it great for these purposes. It has also been used in sandwiches, and as a substitute for mayonnaise, sour cream or salad dressing. It can also be used as a sandwich spread.

Below is a simple recipe for Guacamole. Its a very tasty dip, and if you like the taste, you can use it as a chutney, a sauce, use it in sandwiches, or rolls. And the best part is that it takes under 5 minutes to prepare.

Ingredients:

2 ripe Avocados

1 small  onion, finely chopped

1 clove garlic, minced

1 tomato, chopped in small pieces

Juice of 1 lemon

1 tsp Salt or to taste

1 pinch of crushed black pepper, or to taste (optional)

1 tbsp. chopped cilantro (or coriander leaves) (optional)

1 green chilly, finely chopped (optional-to make it spicy-adjust quantity to suit your spice levels)

 

Method:

Peel the avocados. Remove the seeds and mash in a bowl using a fork or potato masher. If you like it to be a little chunky, don’t mash too much. Add onion, garlic, tomato and salt. Add pepper and cilantro, if you like the taste. To make it spicy, add the green chilly. If you prefer to keep the spice level low, leave out the chilies. Mix well and add lemon juice. Mix well. Cool in refrigerator for a minimum of 1 hour before serving.

That’s it! Simple recipe-just mix the ingredients, and you have a tasty dip on your hands. Guacamole is good for up to 3 days. Keep it in the fridge to prevent it form going bad. In the freezer, it can last up to 6 months. But make sure it is stored in an air tight container since contact with air will make it brown, and go bad. Also, stir some lime juice on top before storing. If it is brown on the top when you open the container, carefully scrape it off and throw away the brown portion. It will spoil the taste of the rest of the Guacamole if mixed in.

Another tip is to add the Avocado seed back in the Guacamole when storing. This helps delay the browning and keep the Guacamole fresh.

Coming up: Broccoli

2 comments

24 pings

Skip to comment form

  1. KM

    Love it!

  2. KM

    I thank you every time I make Guacamole!! Any more mexican food recipes in the pipeline? :)

  1. Health Foods A-Z: Broccoli | Saumya's Kitchen

    […] « Health Foods A-Z: Avocado […]

  2. Health Foods A-Z: Cauliflower | Saumya's Kitchen

    […] in the series following Avocados and Broccoli, is Cauliflower. This is a great ingredient for your kitchen. It appears similar to […]

  3. Health Foods A-Z: Dates | Saumya's Kitchen

    […] post is part of my health foods series. So far, I have explored Avocado, Broccoli and […]

  4. Health Foods A-Z: Eggs | Saumya's Kitchen

    […] health food series has explored Avocados, Broccoli, Cauliflower and Dates so far. Today, we talk about […]

  5. Weekly update | Saumya's Kitchen

    […] first post was on Avocado, wherein I talk about the beneficial nutrients in avocado, including vitamins, good cholesterol, […]

  6. Health Foods A-Z: Fennel | Saumya's Kitchen

    […] post is part of a series on health foods. Do visit my other posts on Avocado, Broccoli, Cauliflower, Dates […]

  7. Health Foods A-Z: Honey | Saumya's Kitchen

    […] is part of a series on health foods. So far, I have discussed the nutritional value and recipes for Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel and Green […]

  8. Health Foods A-Z: Iceberg Lettuce | Saumya's Kitchen

    […] post is part of a series on health foods. So far, I have discussed Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green Chickpeas and […]

  9. Saumya’s Kitchen-Weekly Update #4 | Business Leads Organically Generated

    […] began with Avocado. My post elaborates on the health benefits of avocados, such as vitamins, dietary fiber, and good […]

  10. Health foods A-Z: Jackfruit | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas, Honey and Iceberg lettuce. Do visit […]

  11. Health Foods A-Z: Green Chickpeas or Choliya | Saumya's Kitchen

    […] post is part of a series on Health Foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs and Fennel. Comin up: […]

  12. Health foods A-Z: Kidney Beans | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously discussed Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green Chickpeas, Honey, Iceberg lettuce and […]

  13. Health Foods A-Z: Lentils | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas, Honey, Iceberg lettuce, Jackfruit and […]

  14. Health Foods A-Z: Nectarine | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  15. Health Foods A-Z: Olives | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  16. Health Foods A-Z: Q | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  17. Health Foods A-Z: Spinach | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  18. Health Foods A-Z: Tomato | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  19. Health Foods A-Z: Unagi and Upma | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  20. Health Foods A-Z: Vinegar | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  21. Health Foods A-Z: Water Chestnut | Saumya's Kitchen

    […] it! Serve hot! This post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  22. Health Foods A-Z: Yoghurt | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  23. Foods A-Z: Xacuti Chicken | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

  24. Health Foods A-Z: Zucchini | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, […]

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>