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Avocados are the new growing trend in the market. It has stolen the hearts of many Bloggers, athletes and celebrities. It has been labeled as “wonder fruit” and “super fruit”. All for the right reason. Avocados are an incredible addition for daily diet. It packs dense amount of nutritions and can be eaten in various ways.

Guacamole paste is one of the most popular and delicious methods of eating an avocado.

First make sure that the avocado is ripe and squishy. If the avocado is hard, leave it for a few more days so that it may ripen. Place the avocado in paper bag for it to ripen quickly.

Instructions

  1. Peal the avocados and remove the seed. Mash the avocados until it is a paste
  2. Add minced onion, green pepper, cilantro, salt and lemon juice and mix (add ingredient quantity based on preference)
  3.  Enjoy

Ways to enjoy Guacamole

Guacamole packs a salty and citric taste with the added crunch from minced onion. Green pepper gives an additional punch. It can be eaten with tortillas (Roti),  or placed on toast to make sandwiches. For additional protein, dice boiled eggs or scramble eggs and mix with avocados for an avocado and egg sandwich.  For additional protein, dice boiled eggs and mix with avocados for an avocado and egg salad.

Benefits

Avocados are packed with almost 20 vitamins and minerals and it is also the only fruit with substantial amount of mono-unsaturated fatty acids. Half of an avocado is packed with almost 140 calories with 15 grams of fat – 75% of total fat being mono unsaturated. It is cholesterol and sodium free and very rich in fiber and potassium.

  1. Lowers cholesterol levels After a week long diet of avocados, patients saw a 17% drop in serum total cholesterol level and 22% decline in both LDL and triglycerides. High level of cholesterol and triglycerides are main risk factors that lead to heart disease.
  2. Beneficial for diabetics – This may sound skeptical since fat is usually not recommended for diabetic patients, however, mono unsaturated fats and polyunsaturated fats are good, even for diabetics patients.
  3. Essential for healthy eyes – Rich compounds called lutein and zeaxanthin maintain eye health with anti-oxidant properties and also help fight eye disease that comes with old age.
  4. Good for the kidney – Avocados pack a very good supply of potassium, which is very crucial for kidney health.

There are abundance of health benefits and recipes available online.

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