Avocado: how to eat it, cleaning recipes. What to cook with avocado quickly and tasty

Alligator pear, as avocado is sometimes called, contains up to 40% vegetable fat. The pulp of ripe fruits is oily, has a delicate taste, and has beneficial properties. However, you need to know the rules for eating avocado, how to eat it raw, how much you can eat per day and what to combine with to make it tasty.

Unique properties of avocado

The beneficial properties of the fruit pulp are determined by the chemical composition; avocados contain a rich complex of minerals and vitamins. The composition contains a number of useful substances:

• campesterol;
• beta-sitosterol;
• fatty acids (oleic, palmitic, linoleic);
• glutathione;
• niacin;
• thiamine;
• folic acid;
• riboflavin;
• biotin;
• pantothenic acid;
• carnitine

The fruits contain high amounts of antioxidants, vitamin D, protein and fiber. As a result of scientific research, the ability of the fruit to improve the digestibility of other products when consumed together has been revealed. Vegetable fat promotes the breakdown of fat-soluble nutrients (carotenoids, lutein, carotene). Dietary fiber promotes stable functioning of the gastrointestinal tract. Other beneficial properties of the fruit:

1. Slow down the effect of toxic substances on the liver. The active compounds contained in the pulp stimulate the synthesis of hormones necessary for the functioning of the liver and slow down its aging. Scientific experiments have revealed a decrease in the effect of toxic substances with the simultaneous consumption of avocados.
2. Reduces cholesterol due to the presence of beta-sitosterol. With regular inclusion of the product in the diet, you can reduce the figure to 22%. Monounsaturated fats and folic acid in fruits increase the level of high-density lipoproteins.
3. They are a means of preventing the development of diabetes. Fatty acids prevent sudden changes in blood sugar levels. The fruit contains mannoheptulose, this substance stimulates the absorption of glucose by brain tissue, relieves drowsiness, irritability and fatigue. In diabetes, avocado slows down the development of complications associated with the cardiovascular system.
4. They improve the function of the heart and blood vessels, normalize blood pressure, reduce the likelihood of heart attack, ischemia, stroke and atherosclerosis.
5. They relieve swelling due to their ability to remove excess fluid from the body. This feature is explained by the content of potassium, which has a diuretic effect.
6. Reduce the risk of cancer.
7. They increase blood clotting due to the vitamin K content and promote wound healing.
8. They relieve inflammation and prevent the development of arthritis.
9. They have antioxidant properties, enhance collagen production, stimulate oxygen transport into cells, and slow down the aging process. High concentrations of vitamins A and E help smooth out facial and age wrinkles. For psoriasis and eczema, the size of the affected areas is reduced.
10. They have a beneficial effect on the organs of vision and prevent the development of cataracts.
11. Strengthens bones and tooth enamel due to the phosphorus and calcium content.
12. Accelerate metabolism and promote weight loss with moderate consumption.
13. Improves blood composition, increases hemoglobin. Copper, iron and vitamin B12 in combination prevent the development of anemia.
14. Increases immunity.
15. Improve sleep, normalize emotional state and support nervous system function.
16. They increase libido and have aphrodisiac properties.

The fruit contains 18 amino acids involved in protein metabolism. With regular consumption of fruits, the functioning of the muscular skeleton is maintained. The active substances in the pulp promote calcium retention and prevent the development of osteoporosis.

Consumption during pregnancy (in consultation with a doctor) prevents congenital defects of the unborn child, builds strong immunity, and serves as a means of preventing the formation of stretch marks on the skin.

Avocado is one of the safest foods in terms of the presence of pesticides. The thick peel of the fruit reliably protects against the penetration of toxic compounds.

The benefits of avocado for the human body

First of all, this fruit is valued for its saturation with vegetable fats - up to 15 grams. Monounsaturated fats provide particular value to the fruit. This group includes oleic acid (Omega-9).

Research has linked oleic acid intake to a reduction in inflammation, which may have a beneficial effect on cancer.

Study

: An overview of the modulatory effects of oleic acid in health and disease - PubMed, Antitumor effect of oleic acid; mechanisms of action: a review - PubMed

Avocado oil is an excellent source of healthy fats, and animal studies show they protect against inflammation, heart disease and diabetes.

Study

: Avocado Oil Supplementation Modifies Cardiovascular Risk Profile Markers in a Rat Model of Sucrose-Induced Metabolic Changes

• Folate (B9)

  : Important for normal cell function and tissue growth, and is important for pregnant women.

• Vitamin K

  : Important for blood clotting and may have benefits for bone health.

• Potassium

  : Helpful for blood pressure control and heart health, avocados contain more potassium than bananas.

• Copper

  : Low copper intake may have adverse effects on heart health.

  Read also:  Daily regimen for weight loss: nutrition, workouts, water procedures
• Vitamin E

  : is a powerful antioxidant.

• Vitamin B6

  : Helps convert food into energy.

• Vitamin C

  : is an antioxidant that is important for immune function and skin health.

Compared to other fruits, avocados contain very little sugar. Net digestible carbohydrates are only 1.8g for every 100g of avocado.

Half an avocado, or 100g, contains just 0.66g of sugar, which includes glucose, fructose, sucrose and galactose.

We recommend

“Beneficial properties of spinach: vitamin composition, recipes, cooking recommendations, contraindications” Read more

Due to their low sugar content, the fruit has a low glycemic index, meaning that it should not raise your blood sugar levels much.

Fiber makes up the majority of the carbohydrate content (79%) of an avocado. A 100g serving of avocado provides 6.7g of fiber, which is very high, providing 24% of the daily value.

Dietary fiber is an important dietary component with many health benefits. It may regulate appetite, feed friendly bacteria in the gut, and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes, and depression.

Other plant compounds found in avocados

:

The carotenoids lutein and zeaxanthin, which are important for eye health and may reduce the risk of age-related eye diseases.

Personones A and B: Unique antioxidants that may protect against inflammation and cancer.

Since avocado contains a lot of fat, the body absorbs carotenoids and antioxidants from it especially well.

Study

: Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil | The Journal of Nutrition | Oxford Academic

Combining avocados with other foods

The pulp of the fruit has a neutral taste, reminiscent of a mixture of butter and herbs. Some varieties have a nutty flavor. What you eat avocado with depends on individual preferences, but the most successful combinations can be identified:

1. Vegetables and fruits. The pulp goes harmoniously with tomatoes, cucumbers, and bell peppers. Often used in cold dishes in combination with Chinese cabbage, corn, and carrots. Added to desserts with bananas and dried fruits. However, it is recommended to give preference to combinations with sweet, sour and sour fruits.
2. Seafood. The taste of the fruit is combined with salmon and salmon, in harmony with shrimp, mussels or squid.
3. To prepare pastes and sauces, the fatty pulp of the fruit is combined with mustard, pepper, lemon juice, pine nuts and herbs.
4. The combination of fruit with soft varieties of cheese gives the dishes an original taste.

The taste of avocado is combined with low-fat protein products, light grains, spices, and piquant heat. When selecting products, you need to take into account the high fat content and calorie content of fruits (about 160 kcal per 100 g). Combination with fatty foods (for example, nuts, cream or pork) can cause discomfort in the digestive tract and, if consumed regularly, leads to weight gain.

What does avocado go with?

What do you eat avocado with? This fruit goes well with many foods. For vegetarians, it is an excellent substitute for meat and fish. It gives salads a special consistency and delicate taste. Refreshes the taste of our usual sandwiches.

Avocado goes well with fresh vegetables. It is added to sushi, red fish dishes, shrimp appetizers and as an addition to poultry meat. It goes well with bread, omelet and various cheeses (especially those that have a rich and pronounced taste).

Avocado is a great addition to any dish

Rules for eating raw fruit

In order for fruit consumption to be beneficial, when choosing an avocado in a store, you need to pay attention to the absence of cracks and spots on the peel. Such defects indicate deterioration of the product. When pressed with your finger, the surface should be slightly dented.

Hard fruits are tasteless and can only be purchased if you plan to consume them within a few days.

The question of how to properly peel fruit deserves special attention. The preservation of the beneficial properties of the pulp depends on this. The highest concentrations of phytonutrients are found in the thin layer that comes into contact with the peel, so it is important not to remove it with the peel:

1. The fruit must be washed with running water.
2. Make a longitudinal cut around the bone.
3. Taking the halves of the fruit with your hands, you need to twist them in opposite directions, trying to disconnect them from the seed. The core of a ripe fruit comes off easily.
4. After removing the seed, each half must be cut into slices and carefully peeled, like from a banana. Another method you can use is to remove the pulp from the peel with a spoon.
5. The avocado pit is not eaten. In folk medicine, there are recipes using the seed of the fruit, but use for medicinal purposes requires caution and consultation with a doctor (the seed can cause severe poisoning).

We recommend that you familiarize yourself with Pine Essential Oil

The fruit should be peeled immediately before consumption. A plastic or ceramic knife is used for cleaning; contact with metal accelerates oxidation processes. If you wish, you can eat only part of the fruit; you should not peel the whole fruit. The untouched half should be left in the peel in the refrigerator.

Ripe avocados can be frozen, and using frozen puree to make sauces and appetizers is one way to eat avocados raw.

The pulp is crushed in a blender, lemon juice is added. The mass is whipped and placed in an airtight plastic container. You cannot completely fill the container; free space is necessary, because... When frozen, the mass expands. The product shelf life is 6 months. When frozen, the pulp retains a complex of useful substances.

The fruit can be consumed just like that, choosing the most convenient way:

• there are peeled slices;
• spread on bread;
• scoop out the pulp with a spoon, like ice cream.

Another way to eat avocados is to dice the fruit into halves before peeling them. In this version, pieces of pulp should be removed with a spoon.

To make the product tastier, you can pour olive oil or soy sauce over the pulp, add salt and pepper.

Avocado: what is it, what are its benefits and how to eat it correctly

Avocado is a fruit donated by an evergreen plant of the Laurel family. Its shape resembles a pear only in dark green color.

This fruit is unique, because it has collected a whole collection of nutrients, vitamins, as well as macro- and microelements. This is why avocado is suitable for regular consumption and is an essential component of a healthy diet.

Those who are going to try avocado for the first time need to know how to peel it properly. Everything is quite simple here, we divide the fruit into halves, take out the seed, then remove the peel by hand or separate the pulp with a spoon.

Important!
If the avocado is ripe, the pit and skin separate from the pulp easily, but if difficulties arise during peeling, then the fruit is not ripe and it is better not to eat it.

What to eat mango with: what to combine with to make it delicious

For us, mango is a tasty, aromatic and sweet exotic fruit, but for Hindus it is the fruit of a sacred tree. So in...

The taste of a ripe avocado is somewhat reminiscent of the taste of butter mixed with fresh herbs and walnuts. That is why this fruit is often used to prepare pates, salads and other cold dishes.

Some gourmets are also interested in the following question: is it possible to eat the bone? The answer may surprise many, but you can eat the bone and some people even need it, because it contains vitamins, valuable fats and other substances important for normal digestion and heart function. But you need to consume the seed in small quantities, since it contains tannins or tannins, which in large doses can cause poisoning to the human body.

Rules for use in dishes

You can eat avocado raw or use it in hot dishes. However, the first option is preferable, because During heat treatment, the pulp acquires a bitter taste due to the tannin content, and beneficial substances lose their qualities.

In cold dishes, the chopped flesh quickly darkens. To avoid this, avocados are sprinkled with citrus juice. The dishes use pulp cut into cubes or slices. To prepare pates and sauces, the fruit is mashed with a fork or crushed in a blender.

The main condition when adding to various dishes is that the fruit must be ripe.

What fruits to buy

How to choose the right avocado? The main characteristic of the fruit is its color. It is best to choose a fruit that is deep green in color. This indicates that the fruit is ripe. A shade that is too light indicates that the fruit needs to sit for some time, and a shade that is too dark indicates the beginning of rotting. You can eat such a fruit if it feels firm and not soft to the touch.

If it meets these characteristics, then the avocado belongs to the “California” or “Kaas” variety. In other cases, you should also pay attention to the density of the fetus. It should be firm and bend slightly under finger pressure. If, on the contrary, the avocado is soft, then it is overripe and has lost most of its positive properties. You should not buy fruits with black spots.

How to choose the right avocado? In this case, you can use the following tricks. You need to shake the fruit near your ear. If the fruit is ripe, you can hear the sound of its seeds. The place where the fruit is attached to the branch should be yellow with orange speckles without a protruding stalk.

If it is not possible to purchase an avocado in advance, you can buy an unripe fruit. In 2-3 days in a warm place it will become ready for consumption.

Abundance of dishes with avocado

Restaurant menus often offer delicious avocado dishes that can be prepared at home. The pulp of the fruit can be added to cold appetizers and fruit salads. For example, mix with grapefruit, raspberries, orange and nuts. Avocado is used as a filling for vegetarian sushi, a meat or egg substitute in salads, a base for milkshakes and sweet creams.

Mexican guacamole sauce is prepared from the pulp of the fruit:

• 2 ripe avocados, peeled and mashed in a bowl;
• puree poured over 2 tbsp. lemon juice;
• the chili pepper is seeded and finely chopped;
• half the onion is peeled and chopped;
• pepper, onion and cilantro are added to avocado puree;
• all ingredients are mixed;
• add crushed tomato (with skin);
• All components are salted and mixed.

The sauce can be stored for 3-4 days in the refrigerator.

You can also make puree soup from avocado:

1. Peel, chop, and place large ripe fruit in a blender bowl. Then pour in lemon juice.
2. Peel and chop the onion and 2 heads of garlic. Finely chop mint and cilantro.
3. Add all ingredients to a blender, pour in 350 ml of cooled vegetable broth and mix.
4. Add 1 tbsp to the resulting puree. wine vinegar and soy sauce. Add 350 ml vegetable broth.
5. Mix all ingredients again in a blender. The thickness can be adjusted by adding cold milk.
6. Add salt and pepper to taste and refrigerate.
7. Squeeze juice from lime and mix with sour cream or yogurt. Place the mixture on the bottom of the plate, pour in the chilled puree soup.
8. Decorate the top of the dish with a sprig of mint and cilantro.

In addition to the classic paste with pepper and salt, you can make a pate from avocado. It is spread on bread, rolls, cookies, toast. Recipe:

1. Make a puree from ripe avocado (mash with a fork).
2. In a separate container, knead 100 g of tofu or soft cottage cheese.
3. The ingredients are mixed and sprinkled with lemon juice.
4. Add 2 chopped heads of garlic, salt and 2 tbsp. unsweetened yogurt.
5. The ingredients are mixed to a homogeneous paste, which is transferred to a glass container and placed in the refrigerator under the lid.

We recommend that you familiarize yourself with Oak bark in moonshine

The shelf life of the paste is 3-4 days.

Avocado is often used in salads with crab meat or shrimp. One of the recipes:

1. The pulp of 4 avocados is cut into cubes.
2. Peeled shrimp (125 g) are boiled in salted water.
3. Low-fat sour cream or yogurt (6 tablespoons) is mixed with the zest of 1 lemon. Pepper and coriander are added.
4. Place avocado in a salad bowl and sprinkle with lemon juice. Shrimp are placed on top. The components are mixed. Add sauce to taste.

There are various salad options with the addition of cucumbers, chicken, fish or cheese.

Salmon salad

This salad can also be included in the holiday menu. It will take no more than 20 minutes to prepare. Calorie content is 55 kilocalories per 100 grams of product. In addition, eating fish replenishes the deficiency of phosphoric acid in the body, which is beneficial for the skeleton. Avocado pulp has a beneficial effect on the condition of the liver. Required ingredients:

• 1 ripe avocado;
• 100 g feta cheese;
• 200 g lightly salted salmon;
• 3 pieces of chicken egg.

First you need to peel the fruit. To do this, it is cut in half lengthwise, the bone is removed from the inside, and the pulp is separated from the hard crust using a spoon. Then you need to crumble the feta cheese. Boil the eggs, then peel them and separate them into yolks and whites. The yolks are grated on a fine grater, the whites are cut into cubes. Salmon is cut into small pieces. Place avocado, fish, feta cheese, and chopped egg whites on a salad plate. Mix everything thoroughly, add salt and pepper to taste, as well as mayonnaise or any other dressing of your choice. To decorate the salad, sprinkle chopped chicken yolk on top.

Is it possible to eat the fruit with the peel on?

When you first eat the fruit, you may wonder if you can eat the avocado peel. The shell, like the stone, contains persin. This is a toxin that in large quantities causes allergic reactions, impairing the functioning of the digestive tract.

With regular use, it can negatively affect the cardiovascular system.

Only avocado pulp is used for dishes.

How is the fruit used in dishes?

Most often, slices of the green fruit can be seen on sandwiches, on a fresh plate, or as guacamole. It is used much less often for preparing hot dishes, but it can still be eaten both as a hot appetizer and as a main course.

Interesting recipes with avocado

Avocado is often added fresh to hot dishes, for example, vegetable soup is boiled, pureed until creamy, and then chopped avocado is added to the plate. Or, as an option, boil the pasta, pour tomato sauce over it, sprinkle with cheese and fresh avocado strips.

But in some recipes, alligator pear is baked, boiled, stewed and even fried. In heat-treated form, avocado can be tasted in omelettes, casseroles, and pies.

Advice: it is not recommended to expose the alligator pear to too much temperature, otherwise it may become bitter.

Egg boats

To prepare a hot snack you will need:

• 2 avocados;
• 4 eggs;
• 4 cherry tomatoes;
• 40 g hard cheese;
• salt pepper.

The avocado is cut into halves, the seeds are removed and discarded. Break an egg into each half so that the yolk is in the hole from the pit. Tomatoes are cut into halves and placed on top. The egg is salted and peppered, the halves of the fruit are placed in the oven until the egg white is completely cooked (the yolk may remain liquid). Then grated cheese is poured on top of the egg and the dish is placed in the oven to melt it. The appetizer is served hot.

Baked avocados with creamy sauce

Another option for using avocado as a hot dish is baking with creamy sauce. To prepare the sauce you need:

• 50 g butter;
• 50 g flour;
• 500 ml milk;
• salt.

Melt the butter in a saucepan, add flour and mix. The result is a mass similar to dough. Cold milk is poured into it, in portions, constantly stirring the sauce so that there are no lumps left. Then put it on low heat for a couple of minutes, after which it will become thicker.

The avocado pulp is cut into slices, placed on the bottom of a baking dish, and salted. Cream sauce is poured on top and grated cheese is sprinkled on top. Bake the dish for about 15 minutes.

How much can you eat per day

If you don't have an allergy, you can eat avocado every day. If you want to lose weight, you need to take into account that 1 fruit weighs about 200 g and can contain up to 400 kcal. In order to replace other fat-containing foods, you can eat 1 piece or 2 small fruits per day (the norm for an adult), however, with a full diet, it is recommended to limit yourself to half a fruit. In this case, there will be no risk of weight gain.

During pregnancy, the product is included in the diet with the permission of a doctor, 1 or 2 slices.

Children over 1 year old can be given 1 tsp of avocado. per day (with the permission of the pediatrician). The amount increases gradually, by the age of 3 it is 0.5 of a whole fruit.

Salads

Below I will tell you about my favorite avocado salads.

With mango

A light, fresh salad with mango – culinary charm itself!

Ingredients:

1. Mango – 1 pc.
2. Avocado – 1 pc.
3. Red onion – 0.5 pcs.
4. Arugula – 50 g.
5. Lemon (juice) – 0.5 pcs.
6. Sesame – sprinkling.

Place the fruits cut into slices on fresh arugula, add sesame seeds and red onion, chopped into thin half rings, and sprinkle with lemon juice. An elegant version will be served on a dark plate - this is for aesthetes!

With pasta and vegetables

But this is real food - in the sense of when you really want to eat, but don’t want to gain weight. So take just a little bit of good quality paste.

Ingredients:

1. Avocado – 1 pc.
2. Pasta – 150 g.
3. Yellow bell pepper – 1 pc.
4. Red bell pepper – 1 pc.
5. Greens - to taste.
6. Salt - to taste.
7. Pepper - to taste.
8. Vegetable oil - optional.

Let's add vegetables to your taste and avocado for fat, instead of oil, although I still advise you to sprinkle the dish a little with vegetable oil so that the paste does not stick together when it cools.

With shrimps

They say that in cooking, the simpler the tastier. This is exactly the option!

Ingredients:

1. Fried shrimp – 0.5 kg.
2. Avocado – 2 pcs.
3. Green salad – 1 bunch.
4. Parsley or arugula - to taste.
5. Mayonnaise - to taste.
6. Lemon juice - to taste.
7. Salt - to taste.
8. Pepper - to taste.

Be sure to cut the avocado into large cubes to experience the fat content and delicate taste. Any greens are suitable for the salad base; pick them in an original way directly with your hands.

With orange and nuts

Butter avocado is considered a fruit and goes very well with other fruits, such as orange. There is no need to chop in this salad. The trick is to chop everything very coarsely and place it in a bowl on top of whole lettuce or curly parsley leaves.

Ingredients:

1. Avocado – 1 pc.
2. Orange – 1 pc.
3. Almonds – 30 g.
4. Romano (leaves) – 4 pcs.
5. Salt - to taste.
6. Pepper - to taste.
7. Freshly squeezed orange juice - to taste.

Pour hot sauce based on orange juice over everything. Almonds can be replaced with other nuts: cashews, walnuts or pine. You will definitely like it!

With Chinese cabbage

It’s not at all necessary to invent something like that. You can make a salad with just two ingredients - fresh, juicy Chinese cabbage and soft, fatty avocado will complement each other.

Ingredients:

1. Avocado – 2 pcs.
2. Peking cabbage – 200 g.
3. Dressing - to taste.

You can eat it without sauce, just add salt and pepper, or you can top it with a special dressing made from vegetable oil, lemon juice, garlic, water and salt. It's very healthy and tasty!

Greek salad with feta cheese

We prepare it like a regular Greek salad with chicken and avocado, but instead of cheese and chicken we add feta cheese. The exotic fruit is the main one in this version, there is a lot of it and it is cut into large slices.

Ingredients:

1. Avocado – 2 pcs.
2. Cherry tomatoes – 8 pcs.
3. Olives – 12 pcs.
4. Lettuce leaves – 4 pcs.
5. Cheese cheese – 200 g.
6. Lemon juice - to taste.
7. Olive oil - to taste.
8. Pepper - to taste.

Cheese cheese will give lactic sourness and salt, and olives will give bitterness. Be sure to make Greek avocado salad. It cannot be conveyed how delicious it is!

With salmon

Prepare a soft, delicate layer - mash the avocado, add grated cucumber, dill and spices.

Ingredients:

1. Avocado – 2 pcs.
2. Lightly salted salmon – 200 g.
3. Lemon juice – 2 tbsp. l.
4. Onions – 0.5 pcs.
5. Dill – 10 g.
6. Salt - to taste.
7. Pepper - to taste.
8. Fresh cucumber – 1 pc.
9. Amaranth microgreens – 30 g.

To serve, we use molds for small cakes. Place a layer of salmon in the middle and sprinkle amaranth on top. It's simple and delicious!

Avocado and veal

We are preparing a salad with veal and avocado. The meat itself is bland, so a soft, fatty avocado is just right.

Ingredients:

1. Fried veal (sliced ​​steak) – 200 g.
2. Avocado – 2 pcs.
3. Capers – 2 tbsp. l.
4. Parsley/cilantro - to taste.
5. Lemon juice dressing – 3 tbsp. l.

Add capers and parsley leaves for a sharp taste. A wonderful simple and satisfying salad in a masculine version.

Watch a great video on how to peel and cut an avocado.

There is also a very interesting life hack when an avocado cut in half is peeled using a thin-walled glass. It's fast and convenient (YouTube helps).

Breakfasts with avocado

Eating avocado for breakfast stimulates metabolism, replenishes energy reserves, and keeps you feeling full for 4-6 hours. Morning meals with fruit pulp are part of many healthy eating programs, as they promote weight loss and saturate the body with useful substances.

Nutritionists consider morning the most successful time to eat fruits. Some diets include dividing the daily intake for breakfast and dinner.

One of the simple breakfast options is toast with chopped pulp, low-fat cottage cheese and herbs (combinations with cheese, vegetables, and dietary meat are possible). A combination of avocado and egg is suitable for breakfast.

Some examples:

1. Fresh avocado puree is placed on a fried slice of bread, and an egg fried in a frying pan is placed on top. The sandwich is decorated with greens.
2. Toasted mini waffles are complemented with scrambled eggs, grated cheese, chopped tomato and the pulp of half an avocado. The special feature of the dish is the addition of 1 jalapeno.
3. Hard-boiled eggs are kneaded. Prepare puree from 1 avocado and mix with dietary mayonnaise. All components are combined, chopped cilantro and seasonings are added. The pasta is spread on the bread and another slice of bread is placed on top to make a sandwich.
4. Avocado puree, green adamame beans are placed on gluten-free bread and pieces of avocado pulp with mint leaves are placed on top.

There are recipes for omelettes, pancakes and casseroles with avocado, but in such versions the fruit will be bitter and give a specific taste.

Smoothies can be considered one of the most popular morning dishes. In any of the presented options, all ingredients are placed in a blender and mixed until smooth:

1. The pulp of half an avocado, 2 cucumbers, a handful of spinach (can be replaced with kale or chard) pour 2 tbsp. linseed oil, 0.5 tbsp. water, 0.25 tbsp. almond milk, 1 tbsp. lime juice. Sea salt is added.
2. Peeled avocado and banana halves, 1 tsp. honey, 1 tbsp. flax seeds are poured with 200 g of filtered or coconut water.
3. Whole peeled avocado, almond milk (150 ml), 5 g mint leaves, 1 tbsp. coconut oil, 2 tbsp. cocoa or grated chocolate mixed with spinach leaves and 3 tbsp. coconut sugar or honey. Ice is added.
4. Water, spinach, 2 types of berries (blueberries, raspberries, blackberries or blueberries) 1 tbsp. mixed with 1 banana, 1 kiwi and half an avocado.
5. A third of an avocado, half a banana, strawberries (12 berries) are filled with water.

Each option differs in calorie and fat content, and is selected taking into account individual preferences.

My guacamole recipe

A relative who lives in sunny California taught me how to make guacamole, and I often remember his kind words for this recipe. It's simple, but gives amazingly tasty results.

• Place the peeled avocado into the blender bowl. You can have two if they are small.
• 1 medium tomato or handful of cherry tomatoes
• Garlic, salt, lemon juice, or better yet lime juice
• Add olive oil generously
• We press start. The gruel turns out incredibly tasty and aromatic. And satisfying. And keto-friendly. In general, I recommend it.
• You can also easily spread it on keto bread, for which I also have a recipe. Click on the blue link!

Eating the fruit at night

Nutritionists have different opinions regarding eating avocados at night. The pulp of the fruit has a high energy value and a large amount of plant fibers, which ensure the absence of hunger for a long time. From this point of view, fruit can replace a hearty dinner.

However, due to the individual characteristics of the digestive organs, liver and pancreas, a large amount of vegetable fats can cause a feeling of heaviness. Eating large quantities of fruit at night can cause insomnia.

If there are negative effects, it is recommended to eat avocados in the morning or during the day. If you feel well, it is better to eat fruit 2-3 hours before bedtime so that dinner has time to digest.

In the evening, you can use light meal options, such as smoothies or sandwiches with fruit pulp. The main condition is the absence of fatty, salty and smoked ingredients in the recipe. Evening meal options:

1. Wash and tear arugula (100 g) into pieces, place in a salad bowl. Peel, slice and sprinkle a whole avocado with citrus juice. Cherry tomatoes (10 pcs.), cut in half. Mix all ingredients. Add 1 tbsp. vegetable oil, balsamic and soy sauce. Season the salad with salt and pepper.
2. Chicken fillet (low-fat, 200 g) cut, boil. Place onion and bell pepper (cut into cubes) into the prepared broth. Bring the soup to a boil, cool. Add the pulp of 5 avocados, lemon juice, coriander, and grind in a blender to obtain a puree soup. Then add salt to taste.

We recommend checking out Pine tea

Buddha bowl is another evening dish option. The preparation is as follows:

1. Boil buckwheat.
2. Season the chicken breast with salt and pepper and fry on both sides. After cooling, cut the fillet into slices.
3. In a separate container, chop Chinese cabbage, add thin onion half rings and grated carrots. Salt the salad and add olive oil.
4. To prepare the sauce, cut half of the avocado into pieces, pepper, add olive oil, garlic, lemon juice. Grind all ingredients in a blender until pureed. Season the mixture with pepper and salt.
5. Cut feta cheese, olives and tomatoes into pieces. Cut the unused half of the avocado into slices and sprinkle with citrus juice.
6. You can start assembling the dish. Buckwheat is laid out on a plate, vegetable salad, chicken breast, cheese, tomatoes and avocado are laid out on top. The sauce is placed on top.

Another dinner option is a fat-burning cocktail. To prepare it, chop the flesh of 1 avocado and add 50 ml of frozen low-fat yogurt. Add the juice of half a lime to the ingredients, 1 tsp. cane sugar or sweetener. All components are crushed with a blender; if desired, you can add pieces of ice. The finished cocktail is poured into a tall glass, which is decorated with a slice of avocado.

Avocado soup

To prepare the avocado soup, you will need about 1 hour. This dish is ideal for those who are on a diet. To do this you will need:

• 200 g chicken breast;
• 30 ml olive oil;
• 1 medium-sized bell pepper;
• 2 onions;
• salt to taste;
• 1.5 liters of water;
• 1 pod of hot pepper;
• 5 pieces of ripe avocado;
• juice of one medium lemon;
• coriander to taste.

The chicken breast must be washed under running water, cut into small cubes, placed in a pan, and covered with water. Cook the meat over medium heat for about half an hour. Cut onions and peppers into half rings and place in broth. Remove the meat from the pan. Bring the vegetables to a boil, then add the avocado pulp, as well as lemon juice and coriander.

Is it possible to eat darkened fruit?

The suitability of a fruit for consumption is assessed by the appearance of the pulp. The presence of black dots and darkened areas inside the fruit indicates that the fruit is overripe due to violation of storage rules or improper transportation. Fruits spoil due to excess moisture, prolonged exposure to low temperatures, or sudden changes in climatic conditions. Whether a darkened avocado can be eaten depends on the area of ​​the dark areas. If they do not occupy more than 10% of the surface and are located far from the bone, then they can be cut off with a spoon or the tip of a knife.

It is better not to eat overripe fruit, because the pulp of such avocados is bitter. The fruit is not suitable for consumption if the black spot is located around the pit on both halves and extends throughout the depth of the pulp. This is a sign of rotting that has begun. In this situation, it is not possible to remove the damaged areas; such fruit loses its taste and beneficial properties, and cannot be used for cooking.

Darkening of the surface of the flesh of cut fruit is normal. In this case, the dark coating can be removed with a knife. The unused part of the fruit should be stored together with the pit and peel, this will slow down oxidation. You can also lubricate the cut of the fruit with olive oil. Another way is to place a chopped onion on the bottom of the container.

Ripe fruit should be stored in the refrigerator for no more than 5 days, wrapped in cling film or placed in a container (zip-lock bag). The cut fruit should be stored in the refrigerator at the back wall, where the temperature is lower.

Selection and storage of avocados

There are many varieties of this fruit in the world, they differ from each other in one way or another. The main general signs that you need to rely on when choosing any avocado

:

1. Touch the avocado

   One of the most reliable signs of fruit maturity is its softness. A ripe avocado should yield to pressure. To avoid damaging the pulp, press on the fruit not with your tips, but with your fingertips or palm.

   The stone-hard fruit is clearly unripe. If the avocado is too soft, as if mushy from the inside, it is already overripe and has probably spoiled.

2. Take a closer look at the place where the stalk is attached

   Remove the cutting and look at the mark underneath. In a ripe avocado, this area will be yellowish or light brown. An unripe fruit is light green, and an overripe fruit is dark.

   If there is mold under the cutting, the avocado has gone bad, so you definitely shouldn’t take it.

3. Pay attention to the color and condition of the peel

   As a rule, the ripeness of the fruit is indicated by the rich dark green color of the skin. This avocado is usually ready to eat.

   Sometimes the skin of a ripe fruit can have a purple or black tint. For example, almost black skin is natural for Californian avocados, or the Hass variety.

   If the surface of the fruit is light or moderately green, the avocado is most likely unripe. However, the skin of some varieties, for example, “Fuerte” or “Zutano”, does not darken even after full ripening.

   We recommend

   “The influence of microflora on human health: causes and signs of violations” Read more

   So the color of the peel is still not the most reliable sign. If you choose among avocados of one variety, give preference to the fruit that is darker.

   Regardless of the color of the skin, it should not have cuts, rotten areas or any other damage.

   If you still bought an unripe avocado, it’s okay. The fruit is quite capable of reaching the desired condition at home at room temperature.

How to make an avocado ripen and become soft?

Depending on the ripeness of the avocado, this may take varying amounts of time - from a couple of days to a week.

Ways to speed up the ripening of avocados

:

• Place avocado with other fruits

  Place the fruit in a paper bag along with a banana or apple (you can do both). Cover and leave at room temperature.

  Bananas and apples produce ethylene gas, which speeds up the ripening of avocados. And the bag keeps this gas inside.

• Place the avocado in a warm place

  Wrap the fruit in paper or regular newspaper and place it, for example, on a radiator.

  To avoid direct contact with a hot appliance, first place the fruit in a container or cover the radiator with a cloth.

• Reheat the avocado in the oven

  Keep in mind that this is not the natural process of ripening an avocado, but rather cooking it. This method is suitable if you absolutely cannot wait to eat a soft fruit.

  It will indeed become soft quickly, but the texture inside and taste will be different from the fruit that has ripened on its own.

To preserve the unique taste and benefits of the fruit, you need to observe a certain temperature and humidity regime and choose a suitable container.

Ripe cut fruit can be stored at a temperature of +4+6 degrees. And if the avocado is not yet ripe, then the optimal temperature will be +18+24 degrees. On average, fruits with intact skin are stored for 10-14 days, cut ones - 5-6 days.

For an unripe fruit, a dark, dry place where the air temperature will be +20 degrees or higher is suitable.

We recommend

“TOP healthy products for children’s health: nutritional features, vegetarianism” Read more

Ripe fruits best preserve their taste and benefits in paper bags or cling film. Another suitable container option is a sealed bag with a zip fastener.

You can put the avocado in a dark, dry place at a temperature of +6+8 degrees. Or put it in a special compartment for fruits and vegetables in the refrigerator.

However, it is still not recommended to store ripe fruit for too long, as it will begin to deteriorate. This can be understood by dark stripes or spots on the skin and pulp.

How to store avocados in the refrigerator?

Since avocados are quite high in calories, it is recommended to add half of the fruit or even a quarter to your diet.

As a result, the question arises of how to store cut avocados. The fact is that the pulp of the “tropical pear” contains special substances that can oxidize under the influence of oxygen and lead to darkening of the fruit.

To prevent this process, just sprinkle the cut of the fruit with lemon or lime juice and coat with olive oil. Then the fruit must be stored in the refrigerator, after placing it in an airtight container or wrapping it in cling film.

Can avocados be frozen?

Freezing can slow down all processes in fruits and, as a result, ensure their suitability for food for a long time.

The avocado must first be cut into cubes or crushed to a puree. You can do this as follows

:

1. take a suitable device for grinding food (blender, grater, meat grinder), grind it to a puree, you can add one tablespoon of lemon juice or lime juice to it;
2. Stir the mixture thoroughly and place it in portions into plastic containers - not to the top, but so that 2-3 cm remains to the edges, since when frozen, the mass will increase in size and this can damage the container.

Another popular way to store avocados in the freezer is to cut the fruit into two parts. Each of these parts should be wrapped in cling film and placed in a plastic, airtight bag.

Storing avocados in the freezer can last for 4-6 months.

Defrosting of products is carried out under natural conditions

: take out the frozen product and leave it for some time, depending on the volume, in a warm place for 12-24 hours. To prevent the avocado puree from turning dark, you need to consume it as quickly as possible.

Remember that at low temperatures any product, including fruits, lose some of their nutrients. Moreover, their structure also changes.

That is why, after defrosting, the product should be eaten, but under no circumstances should it be re-frozen. Otherwise it will become completely tasteless and useless.

Is it possible to eat unripe fruit?

The pulp of unripe fruit has a bitter taste and is tough. It contains a toxic compound that can cause symptoms of poisoning or digestive upset. The peel of unripe fruits has a green tint (when ripe it becomes yellowish and brown).

Unripe fruits are not suitable for cooking; eating them will not bring pleasure. To ripen, the fruits should be marked in a paper bag for 3-5 days and left at room temperature. To speed up the process, you can add an apple or banana along with the avocado, which actively release ethylene. The gas is retained in the bag and stimulates the rapid ripening of the avocado.

Avocado - what is it?

Avocado is a tall evergreen plant native to South America and Mexico. Sometimes the fruits of this plant are called “alligator pear.” They really are pear-shaped and covered with a tough skin. Its color can vary from dark green to black. An avocado can reach 20 cm in length and 2 kg in weight. Inside the fruit there is dense, oily pulp and a large brown seed. The color of the pulp is usually green with a yellowish tint. There are more than 400 varieties of avocados. Depending on the variety, the shape of the fruit may be more oval or spherical.

The pulp of this fruit is extremely nutritious. Avocado even made it into the Guinness Book of Records in 1998, precisely because of its nutritional value. Indian tribes of Mexico and South America called avocado “the oil of the forest” and cultivated it as early as the 3rd millennium BC. Europeans learned about this culture after the Spaniards brought it from another sea voyage to America.

Avocado ripens on trees

Agronom.guru will tell you how to eat avocados correctly .

Who should not eat avocado?

Due to the rich chemical composition of the fruit, the question often arises of who should not eat avocados. The fruit is an exotic product, so when you first consume it, you need to monitor your health and allergic symptoms (cough, nasal congestion, swelling, eczema, itching). You should not eat avocado if you have an individual intolerance. If you are sensitive to latex, the fruit should not be consumed, because this compound is included in the product. There are other contraindications:

1. When breastfeeding, it is recommended to exclude avocados from the diet, because. If the active substances get into milk, they can cause allergies in the child.
2. Caution must be exercised in case of impaired functions of the digestive tract, liver, kidneys, and pancreas. Vegetable fats and fibers can cause diarrhea and stomach pain.

During pregnancy, there are no direct contraindications to eating avocado, if the fruit did not cause negative reactions before conception. However, due to the content of a large amount of vitamins and phytosterols, you must be careful and coordinate your intake with your doctor. With the simultaneous administration of vitamin complexes, an overdose is possible. You should not turn on this product for the first time while pregnant.

Eating avocado helps increase blood clotting, so use with caution when there is congestion in the blood vessels or a tendency to form blood clots. In case of chronic diseases, in old age, during treatment with blood thinning drugs, the inclusion of fruit in the diet must be agreed with the attending physician.

Moderate consumption of fruits will bring benefits and avoid negative reactions.

Dessert

Green ice cream

I used to think that green ice cream only came with pistachio, but when I found out an absolutely simple recipe with avocado, I was very happy! Now I often spoil my family with them.

Ingredients:

1. Avocado – 2 pcs.
2. Coconut milk – 500 ml.
3. Salt - to taste.
4. Maple syrup - to taste.
5. Lime (syrup) – 2 pcs.
6. Lime (zest) – 1 pc.

You can buy coconut milk for ice cream, but it’s better to prepare it yourself, because now coconuts are sold in any hypermarket.

Chocolate pudding with fatty fruit

If you want sweets, but gaining weight is not in your plans, make yourself chocolate avocado pudding. It's delicious and doesn't harm your figure!

Ingredients:

1. Avocado – 3 pcs.
2. Honey / agave syrup – 3 tbsp. l.
3. Coconut milk – 200 ml.
4. Chocolate – 100 g.
5. Cocoa powder – 3 tbsp. l.
6. Cream – 100 ml.

If there is no honey or syrup, add sugar or jam and beat a little longer.

Green cheesecake

This is a magnificent, delicate dessert!

Cake ingredients:

1. Pecans/walnuts – 100 g.
2. Cocoa powder – 3 tbsp. l.
3. Dates – 150 g.
4. Coconut flakes – 25 g.
5. Coconut oil/butter – 40 g.

Filling:

1. Avocado – 3 pcs.
2. Cream cheese – 150 g.
3. Lime/lemon juice – 100 ml.
4. Honey – 100 g.
5. Agar-agar – 5 g.
6. Water – 200 ml.

You can make any cake - bake it yourself, buy it in a store, or, as in our recipe, simply assemble it from dates, nuts and coconut flakes, but the main thing in a cheesecake is the filling, it is soft, tasty, looks beautiful and melts in your mouth!

Green jam

Before cooking, soak dried fruits for 5-8 hours. Then grind them in a blender and add avocado and honey. Due to the fat content of the green fruit, the jam will be soft and tender. This is delicious!

Ingredients:

1. Avocado – 3 pcs.
2. Dried apricots – 100 g.
3. Figs – 100 g.
4. Prunes – 40 g.
5. Honey – 150 g.

You can boil all this and get jam for the winter, but I don’t recommend it. The fresh version is still healthier. And in winter we will cook it again!

Sliced ​​fruit with sweet sauce

Slicing on a green leaf of lettuce will look very beautiful - this is the simplest and most delicious thing you can do with fruit.

Ingredients:

1. Avocado – 2 pcs.
2. Grapefruit – 1 pc.
3. Lettuce leaf – 2 pcs.
4. Filling: lime juice, olive oil, salt, sugar, pepper, garlic.

Of course, you can prepare the slices without filling, but if you drizzle with freshly prepared sauce and sprinkle with sesame seeds, then it’s a completely different matter - the dish will be complete.

Useful tips and tricks

The following tips will help you prepare delicious treats with avocado:

• if the fruits are too hard, then ripening them at home (for example, in foil on a window) will correct this issue;
• if the avocado is too dense and you need to add it to the dish urgently, then heating the fruit in the microwave will help correct the situation;

  
  How to eat avocado

• the fruit in question, already cut into pieces, darkens very quickly, so you should prepare treats from it immediately (sprinkling the avocado with lime/lemon juice helps to darken the process);
• Very ripe avocado for sauces can even be mashed with a fork or rubbed through a sieve, but the ideal creamy consistency of the mass can be achieved by using a blender.

Avocado is a healthy and tasty product if you eat it correctly. With such fruits you can prepare many successful dishes even at home. Among them there are both the simplest (for every day) and the most exquisite holiday ones.

Daily norm

Avocado is a nutritious and high-calorie food. 100 g of pulp contains about 160 kcal, which in terms of energy value puts avocados on par with chicken, cottage cheese, and brown bread. One medium-sized fruit can contain about 300 – 400 kcal. So you shouldn’t rely on “superfood”, no matter what benefits it may provide. The question of how many avocados you can eat per day is especially relevant for those who are on a diet.

It is optimal to eat no more than one medium-sized fruit per day. For those who want to lose weight, the portion is reduced to 100 - 150 g per day, which is approximately equal to half a fruit.

Is it possible to eat at night?

Despite its high calorie content, avocados are a favorite of nutritionists. It saturates the body with healthy fats necessary for hormonal balance and effective weight loss. It also provides long-lasting satiety and prevents overeating. But in order for the product to help you lose weight, it is important to know how to eat avocado correctly.

The product contains healthy fats. 100 g of pulp contains about 15 g of fat. In order not to go overboard on fats, it is important to be able to analyze your diet. If your daily menu contains oils, nuts, high-fat dairy products, fish or fatty meats, reduce the daily amount to half a fruit per day.

Having decided to eat avocado for weight loss, women are afraid to include it in their diet before bed. Nutritionists say that you can eat it as an evening snack without fear, the main thing is to control the amount you eat. A quarter of the fetus will not cause excess weight gain if you maintain the balance of KBZHU. If you abuse the product, often eating several avocados a day, without reducing your main diet, you can gain weight.

Rules of use

There are many ways to eat avocado correctly at home. This is a universal product. It is allowed to eat it raw and add it to various cold snacks. Another option is to use the fruits when preparing side dishes, first and second courses. This component is perfect for both an everyday table and a festive one.

Before you eat an avocado, you should peel it properly.

This requires:

1. Rinse and dry the fruit.
2. Cut the flesh evenly in half, moving the knife all the way to the pit.
3. Separate the halves. Remove the pit. It is convenient to do this with a teaspoon.
4. Pry off the skin from the edge with a sharp thin knife. Afterwards, remove it with your hands. Only clean pulp should remain.

If the fruit is ripe enough, then peeling and removing seeds will not pose any problems. Difficulties will arise only if the avocado is not ripe. It is better not to eat such fruits at all.

Eating raw fruit

Avocados can also be eaten raw. The easiest way is to cut the still unpeeled fruit into 2 parts. Then remove the bone from its halves. Before serving, parts of the avocado are sprinkled with lemon juice, olive oil, and sprinkled with spices. Next, the fruit pulp can be eaten with a small spoon, separating it from the skin.

Another option is to peel the avocado and remove the seeds. The remaining parts of the fruit are cut into small slices. They are also salted, peppered, and flavored with any favorite spices. You can eat the pieces as a snack.

Slices of raw avocado are also placed on toast. It’s also delicious to first mash the fruit with a fork and spread the pulp on the bread. It makes a great option for a healthy breakfast or snack.

As a component in other dishes

In cuisines around the world, avocados are widely used as an ingredient in mouth-watering lunch or dinner dishes. From such fruits you can prepare salads, side dishes for meat or fish, sauces, rolls, even soups and salads.

If you take a peeled avocado and blend it in a blender, and then mix it with chicken broth, you get a delicious thick soup. To add additional flavor to the dish, you can use spices, garlic, and herbs. The soup will be more satisfying if you sprinkle each serving with croutons.

Avocado can be a side dish for fish or meat. To do this, it is peeled, cut into pieces or pureed. The top of the product is seasoned with salt, spices, and oil.

Another option is to combine avocado with tomatoes, sweet peppers, garlic, and spices. These components are mixed together in a blender bowl and salted. The result is a delicious sauce for meat and fish. You can also spread it on chips and toast.

When baking, you can use avocado instead of butter. For example, the fruits are suitable for making cakes, ice cream, and milkshakes.

Combination rules

You can eat avocado correctly at home with various additions. The soft, delicate taste of the fruit is combined with numerous products. For example, with any vegetables. In addition to avocado, it is best to choose an apple or pineapple and lettuce from fruits.

Of the seafood with the fruits under discussion, it is best to combine lightly salted red fish and shrimp. Mussels and squid also go well with them.

If you are preparing sandwiches or salads, then it is delicious to add any yogurt to the avocado. A product made from either goat or cow's milk is suitable. You can take both sweet with berries and natural without sugar.

Garlic, any fresh herbs, and lemon/lime juice improve the taste of avocados. You can also take spices, sweet/spicy mustard.

Standards of use

Avocado is a very healthy and tasty fruit. But at the same time it is also very high in calories. Therefore, you should not eat avocados uncontrollably. Nutritionists allow you to add fruits to your diet daily. But no more than 1 piece. per day.

Excessive consumption of such fruits can lead to extra pounds. It can also worsen a person’s well-being. For example, cause nausea, a feeling of heaviness in the stomach and general discomfort.

Can pregnant women eat avocados?

Avocado contains a vitamin and mineral bouquet, unsaturated fatty acids, and plant fiber necessary for human health. Pregnant women need them in double quantities, so avocados are not only possible, but must be included in their menu. The only exceptions will be women who are allergic to citrus fruits and latex.

Product use:

• normalizes the functioning of the nervous system;
• improves brain function and memory;
• neutralizes free radicals, reduces the risk of developing cancer;
• removes bad cholesterol;
• improves immune function;
• normalizes hormone production.

Pregnant women should consult their doctor about how much avocado you can eat per day and how often you should include it in your diet. If there are no restrictions, a pregnant woman can eat 100 - 150 g of pulp per day.