Avocado is a nutrient-rich miracle fruit for your healthy diet

Posted on sustenance

Avocado is a great fruit that has been shown to have positive dieting results due to its high nutritional value. The superfood with green flesh comes in various colors, sizes and shapes and is essential for a healthy diet. The avocado tree, the so-called Persea Americana, originated in Central America.

Avocados are rich in vitamins (K, C, B5, B6, and E), folate, and potassium. This healthy mix of rich nutrients comes together in just 160 kcal per 100 g of fruit. The superfood also contains 2 g protein, is rich in fiber and has 15 g healthy fats — the number of saturated fatty acids is very low.

Avocados are very important for our diet, not only because of their potassium content, which is much higher than bananas, for example. 100g of this healthy superfood already accounts for 14% of the daily dose of this important mineral. Potassium is one of the essential macrominerals and is responsible for maintaining heart and muscle activity, protecting against loss of muscle mass and preventing bone density.

The monounsaturated fatty acids contain oleic acid, which is associated with the ability to inhibit inflammation and prevent cancer.

Try this delicious and slightly different type of classic guacamole and follow the instructions of this creative and healthy recipe from Stacey from GoodNessis.com:

Avocado with tomatoes, cilantro and mustard seed salsa

ingredients:

• 4 ripe avocados
• Juice & zest of a lemon (keep the peel separately)
• sea salt

For the tomato salsa:

• 1 cup cherry tomatoes
• 1 cup finely chopped cilantro
• ½ cup finely chopped fresh mint
• Some ghee
• 1 tbsp. black mustard seeds
• salt and pepper to taste
• juice of half a lemon, to taste
• Lemon peel of a lemon
• Optional: a small, fresh green chilli pepper, finely chopped

Cut the avocado in half, remove the core and hollow out the fruit — put the flesh in a bowl. Add lemon juice and salt and chop everything with a fork or, for larger quantities, with a potato masher. Don't overdo it though — the mixture should still contain larger pieces. Then store it on the side.

Cut tomatoes into small pieces. Chop the fresh coriander and mint finely and mix them together with the tomatoes in a small bowl until thoroughly mixed. Season with salt and pepper and drizzle generously with lemon juice.

Place the avocado in a shallow pan. With the help of a spoon, make a hole in the middle and fill in the tomato sauce.

Heat some ghee in a small pan. Once hot, add the mustard seeds and finely chopped chilli (optional). As soon as the mustard seeds start to crack and pop open, turn off the heat and sprinkle the seeds over the tomato sauce. Then drizzle with lemon juice. Enjoy the sauce with crackers or slices of your favorite bread. Bon appétit!

Posted on sustenance