Friday, December 20, 2019
What are the benefits of avocado? Is it healthy to eat avocado every day?
Hi everyone! Today we are going to
be learning how to work with the
famous avocado fruit, or some people
call it the alligator pear.
I Don't Want To Spend This Much Time On How To Eat An Avocado: Nutrition Benefits. How About You?
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| Do You Make These Simple Mistakes In How To Eat An Avocado: Nutrition Benefits? |
The avocado is highly, highly nutritious and something that you want to include as part of your daily diet for optimal health. Now some people do sort of fear that they've heard that it's high in
fat and high in calories. But when
you are eating a whole food natural
diet, all of this is actually a very
very good thing.
The avocado, as I will share with
you are highly beneficial in all the
right nutrients that are going to be
supporting our health in so many
different ways.
So before we get into the process of
how do we work with the avocado,
let's talk a little bit about what
can you expect in terms of its
nutritional composition and why is
this such a powerful food to include
as part of your regular diet. For
starters, yes, a medium-size or so
avocado is about 300calories.
As part of a whole food salad that actually is an excellent amount. But in general, consuming a half or one avocado a day is considered fine, and as part of a whole food natural diet.
So aside from the calorie content,
you can expect to find about 12 or
13 grams of fat in about half an
avocado or about 25grams in a full
one.
Now we have to understand that the
fats in the avocado are extremely
beneficial for our health. There are
so many different fatty acids
benefits of the different types of
fatty acids, like oleic acid that
makes up pretty much half of the
avocado's fat.
What makes these fats so powerful is
that they help to make your brain
function properly, they help to
build your cells. A lot of us forget
or neglect to understand that our
cells do need a fat composition in
order to be built and work properly.
They are also extremely beneficial
for your heart health. Remember that
fat, as long as it's the healthy
fat can actually decrease your risk
of heart disease and improve your
cardiovascular health.
In the case of again the avocado's
fat content, it is highly anti-
inflammatory in nature, which is one
of the major risk factors, as is
inflammation for heart disease.
So this also helps us with many
different levels. The healthy fats
also are vital to proper absorption,
of not just fat-soluble vitamins, but
a lot of the antioxidants,
specifically, carotenoids that the
avocado contains.
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| Want An Easy Fix For Your How To Eat An Avocado Nutrition Benefits Read This! |
Now speaking of the
antioxidants, avocados are extremely
rich in a variety of different
antioxidants, specifically from the
carotenoid group. Now carotenoids
you may be familiar with from foods
like carrots.
Well the green fleshy part is
actually extremely rich in a number
of different carotenoids, one of
them being lutein and as we know
today lutein is extremely beneficial
for proper eye health.
So aside from brain health, heart
health, eye health and being
extremely anti-inflammatory, which
just helps all parts of our health,
the benefits of eating an avocado
also include being anti-cancerous
and that is again thanks to all these
antioxidants that it contains.
The avocado also can help us
regulate our blood sugar and so it
really does help to support our
health on so many different levels
and enhances our overall good
health.
And they are also rich in various
vitamins and minerals. Specifically
they are rich in vitamin K, vitamin
C, some of the B vitamins, like
vitamin B5 and B6, as well as
potassium. So you could really feel
good about consuming these as part
of your everyday diet.
Let's focus on how to pick them at
the grocery store. What I personally
recommend, as over the years that I
have been buying avocados and eating
them regularly, I've definitely had
my share of moldy or just basically
bad avocados that had I known better
I would have made a better choice at
the grocery store and not wasted
some money.
So at the grocery store I always
recommend picking a green avocado.
The reason for that is you have a
much, the much higher chance that, well,
actually almost guaranteed, that it
is not going to go bad, unless of
course you neglect it and don't eat
it for the few days or the week or
so.
It has less risk of being bruised
and already have some kind of mold
growing inside of it, etc. So I
always buy them green and allow them
to ripen at home on my counter.
I don't put them in bags or in cup
boards. Some people do and that's
possible if you need them to ripen
faster. I just wait, usually, it's
about two to three days, depending
on how green it is. Now once they do
ripen, when do you actually eat it.
This is actually very, very
important. I do, first of all, leave
them out on a counter in a good spot
where I can actually see them every
day, not somewhere in the corner
where you're going to say I forgot to
eat the avocados and they're all
very soft and molding.
So leave them in a spot that is
quite convenient for you to see on
daily basis and as soon as I see
that they go dark brown or black,
this is where I will gently touch
them to see how firm they are.
On the very first day, they will
still, be quite firm and I'm still
going to let them go another
day, perhaps two. But once I feel
that they're gently soft,
now I know you can't tell on the
post how soft this one is, but it is
just very, very gently soft. So if I
just squeeze it a little bit, I know
that there is some soft tension
there, whereas this one not a
chance. The green ones they're just
very hard.
This is the point at which I
recommend eating the avocados. This
is where you're going to get the
best flavor and the best nutrients
and just overall good, even
texture, when you're going to be
adding it to different salads or
different foods.
If you do let it go, I would say
maybe two days or more past this
point. It is only going to continue
getting softer. It is going to start
taking on a type of fermented flavor
and there will be brown parts, black
parts throughout it and even
possible moldy spots.
So that's when you're really
starting to miss out all the
goodness, the wonderful taste that
delicious flavor, the texture and
the nutritional benefits, again, of
the avocado. Because remember that
nature really tells us: not ready
(nutrients are not fully ready for
us to take in), definitely ready, and
then after, over-ready is not ideal
either.
Now you will notice that they come
in sort of two shapes. Some
are extremely round almost like a
ball and some are more elongated
like a pear. What I have found from
my experience is that I always
prefer the elongated, pear ones
because inside I have found the pit
is actually much smaller and you get
more fruit or flesh for what you
got.
So it's not always possible but when
ever possible definitely look for
the elongated ones. and most
importantly if you don't want to
waste money on avocado and have
them go bad, don't buy too many at
once.
Okay so we are ready to start
working with our avocados. So out of
the ones that I have here on the
counter, as you can see, three of
they look like they are ready to be
used.
So what I would do is just basically
touch each one to see what is the
level of softness. Now this one is
still pretty firm. This one is
definitely soft and ready to go. And
this one is pretty good to go as
well.
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| Fall In Love With How To Eat An Avocado Nutrition Benefits |
So we're going to be working with
these two in terms of how to cut
them and how to peel them, etc. So
as always with all products that you
bring home be sure to always wash it
thoroughly first.
Now I'm going to demonstrate for you
a few different ways of how you can
work with your avocado. Depending
sort of on what you need to make
with it or how you need to use it in
a different meal, and also depending
on perhaps how you prefer.
The first way that I'm going to show
you how to work with the avocado is
my personal favorite and the way
that I use it most commonly. And
that is to begin, of course, be
careful as you are cutting, to slice
it length-wise all around just like
that so I have a nice slice.
And how deep do I go? I go as deep
as I can feel resistance to the pit.
Now, the avocado does have a big pit
in the middle, if you have never seen
one or worked with one. So now that
there's a slice, right all-around
lengthwise, down the middle, I'm
going to take both ends and start to
twist and it twists so gently that
the two halves just come undone on
their own.
And that what you can see inside.
This beautiful, beautiful fruit
usually a beautiful shade of yellow
going to green on the outer edges.
Now, what do we do next?
Well first I start working with my
half without the pit. It is
interesting to note too, that the
carotenoids or the antioxidants are
known to be most concentrated in
that green part and so we don't want
to disturb that as much as possible
or cut it out or lose it.
You actually want to keep the yellow
and that green part right next to
the skin as much as possible. So
what I do at this point is to put the
avocado half down on the board and
slice it down half, one more time,
and then you will notice that when
the avocado is just right, the peel
comes right off maintaining that
beautiful green right under the skin
all with it.
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| The Hidden Mystery Behind How To Eat An Avocado Nutrition Benefits |
If some piece, small section comes
off on your peel, I usually do take
that off, scoop it and still use it
in whatever meal I am making.
So there's 1/4 again I do the same
on this end and look how easily and
beautifully that peels. Now the
riper the avocado, the less it's
going to peel well, and that's why I
do highly recommend making sure that
you catch your avocados, of course
again not at the green stage because
they're not ready to be eaten, and
not when they're too soft or too
ripe.
You want them really when they're
just on that first or second day of
going black and just gently soft
because that's when the peel comes
off so beautifully. After the few
days after that, the peel starts to
become very dry and crumbly.
Now I have my second half with the
pit. How do we get that pit out? You
could with a spoon try to wedge it
out, or try to cut it out. What I
usually do is, as you can see here,
I have a pointy knife.
I take and put that pointy part in
and then gently wedge it out. Same
the thing with this half. I will just
slice it in half, peel it and there
we go.
We have a beautiful avocado all
ready to go in four quarters. Now
what you do at this point is really
up to you if I'm making a salad, what
I will do is take them in half one
more time or into three's, depending
on how big the avocado is, and then
dice them right into my salads like
this.
And they come apart beautifully.
That's if I'm eating a salad. Now
for any of you who enjoy perhaps
some kind of a sandwich or you have
some kind of an optimally healthy
cracker, and of course keep in mind
those are very hard to find given all
the processed food, but if you do
eat something like that you may wish
to enjoy slicing the avocado and
placing it into a sandwich or again
onto some kind of an optimally
healthy cracker.
You can also layer the avocado this
the way in different food ideas. So they
slice very beautifully, again when
they are just the perfect ripeness.
So we can slice them for different
foods. Some people, of course, don't
need to do any of this because of they
can throw the avocado, for example
if I'm making guacamole, I'll just
throw the whole avocado like this
into my blender and make the
guacamole from there. What we can do
with avocados, we're going to talk
about in a moment but I want to show
you one other way that you can
address working with an avocado. So
let's cut open this one. Always
start, no matter which way I'm going
to work with it, always start the
the same way.
So cut it down the middle, twist and
take apart the two halves. Now for
some people who do want this sort of
cubed look but don't want to go
through the steps, I did or perhaps
want to have a different way of
going about it, you can gently take
your knife and score the avocado
within the skin of the shell.
It is quite, quite thick and quite
hard but of course don't go too deep
to get into your hand, but you could
feel if you go gently to the end of
the skin and just score it like that
inside. And once we are all done,
what we can do is basically flip it
so you could start flipping it and
then really they all just fall out
as little cubes or chunks. So that's
another option in how you can get
your avocado into cubes or chunks in
a different way.
And finally, the last way that you
can eat an avocado, again wedging
out that pit gently, placing it out,
is simply to take a spoon and enjoy
it as is, and simply peel out by the
spoonful. And some people love
eating their avocado just like out
of a little bowl, and directly into
their mouth.
So those are several different ways
that you can access using the
avocado and how to eat it. Now the
next question is, somewhere and how
are you going to eat it? What kind
of meals or recipes can we make with
them?
Well, you've already heard me say
that you, of course, can put them
into salads and that's one of my
personal favorite ways because of they
really invigorate salads to become
wholemeal ideas.
So you've got your different perhaps
vegetables, maybe some other fruits,
perhaps the source of protein like
hemp seeds or some other nut or
seed. That's one way, one of the
easiest ways to incorporate an
avocado into your life.
Another way is to use it on
different meal ideas or as a side to
different meals. So experiment and
just use them pretty much in
anything and everything. They really
go great with almost any food, as
their taste is quite mild. Slightly
on the sweet side but generally
speaking quite mild, so they go
really well with everything.
Guacamole is another, of course,
famous food that you may want to try
using fresh avocados. It is
absolutely amazing when you make
your own homemade and that will be
a recipe I'll be sharing in another
post of "How to be healthy".
And finally, raw food desserts from
avocados. I've heard anything from
fudge sickle-like popsicles for kids
that are optimally healthy and made
just with avocados with a little bit
of maple syrup, etc.
You can look up those recipes. To
different cheesecakes. Again, these
are all raw, vegan foods. To
different squares, and different
little balls and bars, and the
possibilities are endless. Bottom
line, the avocado is extremely
versatile and again, for its
nutrition and delicious taste and
health benefits, something you want
to include as part of your everyday
diet.
Now the last tip that I want to leave
you with is what do you do if you
have perhaps you only wanted to eat
half an avocado or you have too
much, or you want to save some for
later. The avocado does tend to, and
we could see already on this one, it
will start to oxidize quite quickly.
Going a little bit orange or brown,
and some of them are already
starting to show that. So to store
your avocado, first and foremost
you don want to cut it up as much
as possible. For example, if you
know you're only going to eat half
store the other half, with still its
shell and, if possible, pit.
The pit will actually help it stay
longer and fresh, and put it in a
sealed container. Some people also
sprinkle some lemon juice to prevent
that oxidation or browning process.
If you do make a meal with some
avocados and you're storing that for
later, please note again, that they
might turn to go a little bit grayer
brown. Not that big of a deal but
hopefully, you don't have too many of
these leftovers because they do
decrease the nutritional
composition.
And last but not least, you don't
want to be cooking avocados. They
are so rich, and again all those
beautiful nutrients like the
vitamins, the minerals, the
phytochemicals, the carotenoids, the
antioxidants, all of those
beautiful, beautiful nutrients
forums, that a lot of them will get
destroyed if you heat process your
avocado.
So they are best eaten raw, and as
part of any meal, again, that you
can think of. And get creative in
how you use your avocado. Thanks
everyone for joining me and I'll see
you next time!.
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