Till few decades back consumption of fat was considered as the number one culprit for growing cases of obesity all over the world and especially in America. In the seventies decade of the last century the incidences of obesity started increasing and there were hundreds of studies conducted which blamed the increased consumption of fatty foods for the obesity which was increasing at the epidemic level.
As these reports came out the food industry started creating fat version of the products. In most of the food packets we could find “Reduced Fat” or “Fat Free” versions.
However as more and more research emerged, people started to understand that all fats were not equal. Some fats were not as bad as they were made out to be. In fact some fat is good, especially the Monounsaturated fat.
One of the fruits which contains good fat as well as good sources of fiber is Avocado.
Why You Should Eat Avocado Regularly?
Avocados are considered as Super food by many people. They are a very good source of Monounsaturated fats which are essential for healthy heart. They also contain around 7% dietary fiber. Dietary fiber is essential for maintaining good heart and gut health.
The combination of good fat and dietary fiber helps reduce the increased levels of LDL cholesterol and makes your heart healthier.
Avocado makes you feel full and reduces hunger and cravings, thus helpful in people who are diabetic.
How to Have Avocado?
There are several ways to consume avocado. However the most common ways people eat Avocado is in form of Guacamole. Here are two recipes taken from headfirstyoga.com
Avocados are full of healthy monounsaturated fats and nutrients. If you want a healthy body try to include avocado more and more in your food. I have been a late started in using Avocado, but I am already a fan of this fruit. In this article I will show how to make a healthy omlette. Here is the recipe to make this tasty and healthy omlette.
Ingredients for Avocado Omlette
Half an avocado mashed into paste with some salt added (preferably rock salt)
Two teaspoons of low fat Cottage Cheese.
Little piece of onion cut into small pieces
One green chilli cut into small pieces
Half a tomato cut into small pieces
One teaspoon of oil
How to Prepare the Avocado Omlette
Break the eggs in a bowl and add salt as per taste, tomato pieces, onion pieces, green chilli pieces. Beat the eggs and the other ingredients and mix them well. Put a flat pan on the stove and heat it up. Add oil on the pan and spread it across the entire pan.
Once the pan is hot put the egg mixture on it and let it cook. The egg mixture will start to become solidified. Once it is solid all across, add the cottage cheese on one half and the avocado paste on the other half and let it cook for a minute more. Then fold the egg into a half, so that the cottage cheese and avocado paste are inside the egg spread.
Serve it hot.
This is a really healthy since it contains proteins from the cottage cheese and eggs and contains lots of healthy and natural nutrients from the avocado. You can serve it with some fruit as side dish such as banana or apple. You could also add some home made sprouts to make it even more healthier.
Here is a simple Avocado Guacamole recipe which can be easily made at home. This does not take much ingredients and can be made in 10 minutes easily. Best part of this recipe is it is made of all raw food and does not need any cooking.
Here is the simple recipe.
Ingredients for Guacamole
1 Ripe Avocado
1 Red Tomato
3 Spring Onions
1 or 2 Green Chilies or Jalapenos as per your taste.
Small bunch of Cilantro or Coriander leaves
Steps to Prepare Avocado Guacamole
The avocado should be soft and when you press it should press in which indicates that it is ripe. Peel the avocado. In case you are not sure on how to peel the avocado you can read here. After you peel the avocado mash it in a bowl.
Cut the tomato and spring onions into small pieces after washing it and mix it in the avocado mix. Now cut the cilantro into smaller pieces and add it to the mixture.
To add the lemon juice roll the lemon on the table while pressing with hand to make it soft. Now cut the lemon into 2 halves and add juice from one half into the mash.
Add green chilly after cutting into small pieces.
Now mix the entire mixture properly for minute or so and you are ready to serve it. You can serve it as a side dish or as a sauce or dip.
I have observed that you could make have it with chapatis or rice also. Avocados are full of monounsaturated fats, vitamins and minerals and adding lemon juice, cilantro and tomatoes add to the nutritional value even more. Hope I have inspired you to make this simple dish at home.