One high fat food you should be eating every day – avocado

So many people avoid the avocado due to it's high fat and high calorie content. This is such a big mistake. This food is indeed the fattest plant food available, but the fat is mainly mono-unsaturated oleic acid, the same fat that is in olive oil, with the same proven anti-inflammatory health benefits. Some studies have shown that this food helps with weight loss.

Avocados are awesome, and one of the most nutrient dense foods around.

Avocado nutrition

The fat in avocadoes is not only great in itself, but it also helps to absorb fat soluble vitamins from both the avocado and from the other foods you are eating with it. So adding it to your meals increases the nutrition value of the whole meal.

Avocadoes are also low carb and rich in vitamins, minerals and antioxidants, including Vitamin K, C, E, A, B vitamins, potassium, zinc, magnesium and phosphorus. In fact they contain more potassium than bananas, and more fibre than many other fruits.

Did I mention they also taste AMAZING?

9 amazing ways to eat avocados

Here are 9 amazingly delicious ways to eat them (make sure they are nice and ripe before using in these recipes);

  1. Smoothie – they make smoothies really creamy. Try adding half an avocado to some almond milk, ½ banana, cinnamon and raw cacao. Delicious!
  2. Avocado on toast– mash one up, season and spread on a piece of rye bread toast.
  3. Salsa – chop it up with some tomatoes, cucumber, spring onion, garlic, chili really small, then add olive oil, lemon juice, salt, pepper.
  4. Chocolate mousse – blend together 1 avocado, 1 tbsp raw cacao powder, 1 tbsp coconut milk, 1 tsp vanilla paste/extract, 1 tbsp maple syrup – chill in fridge.
  5. Ice cream – blend 4 avocadoes, zest and juice of 2 limes, 200g xylitol or honey, 2 tsp vanilla paste, 500ml organic whole milk. Put in an ice cream maker, or freeze in a tub, whisking every few hours until smooth.
  6. Soup – Try this lovely refreshing cucumber and avocado soup – blend up 1 cucumber, 1 avocado, juice of a lime, salt & pepper.
  7. Baked eggs – halve an avocado, remove the pit, and some of the green flesh. Break an egg yolk in the half, followed by the white. Repeat with the other half. Season and add your own toppings before baking for 15 to 20 minutes.
  8. Guacamole – mash up 1 avocado, add 1 spring onion, 1 garlic clove, 1 tsp lemon juice, 1 tsp olive oil, salt and pepper.
  9. Face mask! – Get all those lovely nutrients into your skin. Mash an avocado and mix it with coconut oil – pile it on your face and leave for 10 minutes or so.

So if you’re serious about eating healthily, avocadoes should be in your shopping trolley every time.

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Dabas D1, Shegog RM, Ziegler GR, Lambert JD (2013). Avocado (Persea americana) seed as a source of bioactive phytochemicals. Curr Pharm Des. 2013;19(34):6133-40.

Menendez JA1, Lupu R. Mediterranean dietary traditions for the molecular treatment of human cancer: anti-oncogenic actions of the main olive oil's monounsaturated fatty acid oleic acid (18:1n-9). Curr Pharm Biotechnol. 2006 Dec;7(6):495-502.

Wien M1, Haddad E, Oda K, Sabaté J. (2013). A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutr J. 2013 Nov 27;12:155.[/toggle]

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