5/31/2013

HEALTH BENEFITS OF AVOCADO

I was invited over to a friend’s place and offered a delicious bowl of salad. The salad was so delicious, I was forced to note down the ingredients so I could practice on my own. She had used a good quantity of avocados in the salad. This is not a textbook salad recipe so I chose to call it an “avocado delight”. I would share this recipe with you, but, before I do, these are a few health benefits of avocados.



Avocado, also referred to as the alligator pear, is packed with nutrients, e.g. Vitamins A, C, D, E, K and the B vitamins which are essential vitamins that protects against many diseases and helps maintain overall health. 


Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease, e.g. cataracts and macular degeneration. Research shows that avocados help in absorbing nutrients from other foods. Avocados are rich in monounsaturated fats that boost heart health and help lower blood pressure.Studies show that avocados help to prevent the growth of prostate and breast cancer. Avocados are also rich in folate, a B vitamin commonly known as folic acid. Folic acid is usually recommended for pregnant women to help the fetus develop and to prevent birth defects. 


The Recipe
  • 2  Avocados
  • 2 Eggs
  • Pitted Olives
  • 1 canned Tuna
  • 3 Tomatoes
  • 2 Cucumbers
  • 1 canned Sweet Corn
  • Lettuce
  • 2 Carrots
Preparation
  • Put the Eggs to boil, once boiled, leave to cool. Cut the eggs in cubes.
  • Peel off the avocado skin, and then cube the avocados
  • I use tinned tuna in brine. Drain of the brine, and then add the tuna in the mix
  • Rinse off the tomatoes and cucumbers and cube them into your bowl. Remember to take out the tomato and cucumber seeds, unless you like seeing them in your salad.
  • Rinse off some lettuce leaves. Shred the leaves into mouth size pieces.
  • Rinse off and grate your carrots, and then cut them in thin slices
  • Add the can of sweet corn into the mix, draining out the water first. 
  • Add your pitted olives.
  • Mix all ingredients together. 
  • Enjoy immediately, or refrigerate to enjoy later
Other ways to enjoy avocado include:
  • Bread spread
  • Alone: Cut it in half, take out the seed, you could sprinkle some salt/spices and enjoy
  • Guacamole
Do you have other ways you enjoy your avocado? 

Remember, the salad recipe can be modified. You could add more or less of any of the ingredients. You could introduce new ingredients, or omit some of the ingredients listed.

Have Fun eating avocados!
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