Spotlight on Avocado

One of the nicest additions to salad meals and starter dishes, has to be the humble avocado. If you don’t already do so, I suggest embracing these wonderful green fruits to regularly add to your diet. It is an unfortunate (and sad) observation of mine, that too many people avoid avocados because they believe them to be fattening. This is simply not the case, and while they do contain plenty of healthy “good” fat, avocados are not fattening. Not all fat is bad, and what may come as a surprise to many… most, if not all, natural fats in the right quantity and balance, are vital to optimal physical and mental functioning. Half an avocado contains approximately the same amount of fat as a tablespoon of olive oil – so within anyperson’s diet, they can be eaten regularly, as you would any natural fat or oil – in moderate amounts. The main fatty acid to be found in the avocado is oleic acid, a wonderfully healthy “monounsaturated” fat that amongst other things may help lower LDL or bad cholesterol. Speaking of which, avos are rich in another valuable substance called beta-sisterol, a plant chemical many food manufacturers are adding to margarines and yogurts to help lower cholesterol. Personally, I’d choose avocados over commercial yogurts any day!

It is worth knowing that when you eat fat that is intrinsically present in a food, rather than opting for extracted bottled oils is that it happens to be in a form that is completely fresh. In “freshness” terms, eating fat-rich foods (nuts, seeds, avos etc.), is often healthier than oils in a bottle. This is because the fat is naturally protected within the fruit. Light and oxygen can’t get to the volatile fats, and are therefore protected from going rancid, or oxidising. In addition, the fat in avocado contains a good amount of lipase too – a fat-digesting enzyme. Many tropical fruits such as avocado, bananas, figs and papaya contain many plant-based food enzymes; supportive towards a healthy digestive system. Avocados are also an excellent potassium-rich food. They boast excellent levels of fibre, many antioxidants, and healthy plant pigments, along with the vitamins C, E and B6 and the mineral magnesium. Many of these nutrients are vital for the efficient conversion of food into energy in the body.

When you are buying avocados (available in all supermarkets and independent grocery stores), avoid “rock-hard” fruits. They have been picked too early, and unlikely to ripen naturally. Gently squeeze the fruit, which should leave a thumb or finger indentation. If you’re finger pierces the skin – they are way too ripe! Likewise if you cut one in half, and the flesh is black, not green, it has over-ripened. Slice one lengthways, and you should see bright green, soft flesh. Remove the stone, which should easily come away. Store avocadoes out of the fridge, but if you are saving a half, leave the stone intact, and simply place in the fridge. Use as quickly as you can.

For me, avos have a definite creaminess “X factor” that allows you to use them in so many ways. They can be mashed as a spread with a touch of sea salt or rock salt, used in a delicious salsa with roasted cherry tomatoes and fresh herbs (see instructions below!), mashed together with sweet potato, or natural yogurt, or simply eaten as a snack with a teaspoon! These are all ways that I, and many of my clients now eat avocado. Due to their creamy nature (and fat content), when adding avocados to salads, there is no need to add further oil… simply dress with Balsamic vinegar or Apple Cider vinegar, or a squeeze of lemon or lime juice. Avocado is very easy to digest, and “mixes” or blends very well with papaya or mango, to make a very quick and delicious morning smoothie. Try it!

If you like sandwiches, you might like to try this “Open” Avocado sandwich on rye bread.

Just in case you’re not convinced to try avocado, research has shown that pairing avocados or avocado oil with carotenoid-containing produce in salads, boosts the uptake of these antioxidant substances (J Nutr. 2005 Mar;135(3):431-6.). Carotenoids are the bright red, green, orange and yellow pigments you find in fruits and veggies such as carrots, tomatoes and peppers – and avocado!

Before you go, you might like to see how I make my avocado and roasted tomato salsa…
This is one of my favourite starter dishes or simple snacks. Simply roast a tray of cherry tomatoes in a little organic coconut butter. Transfer to a bowl and leave to cool. Add the flesh of one large ripe avocado,  diced into small pieces. Squeeze a little lemon or lime juice into the salsa, with a touch of balsamic vinegar, and stir. Garnish with a little sea salt or herb salt and freshly chopped coriander, and then serve with colourful raw veggie crudités, OR… simply eat it on it’s own!

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