Sage & Frugal Tips

[Nutritious N Delicious] The Power of Avocados


Nutritious and delicious is this antioxidant riched avocados!  The avocado is a superfood which offers pleasing flavour and loads of nutritional benefits. Read on to see how you make a super yummy avocado and bananna smoothie and some tips about how you handle avo, most of all, the nutritional benefits this green fruit has to offer. 

Some Quick Tips 
 |Healthy Tips | 

- Scrape the skin clean before discarding an avcardo as the portion closest to the skin is the most dense in nutrients.   .
- For those who are watching their weight, you might not want to take too much avocado as they are rich in vegetable oils and should be used sparingly in a low-calorie diet.  Eat moderately. 

|Frugal & Practical Tips | 

Consistency counts   
Feel it.  Choose avocados that are firm but are slightly soft when squeezed.

No mushy ones 
To get the most nutritional value from avocados, avoid over-ripe ones. The dents and overly soft consistency are signs telling you that the inside meat is oxidized and rotten.

Want to keep longer  
Refrigerate them to extend their shelf life especially when you buy in bulk.  

Want to speed up the ripening process
Wrap the avocado in a newspaper and keep in a closed container in a warm room.  
Alternatively, put them in a bag with an old banana peel.

Want to prevent discoloration of avocados
Rub with lemon or vinegar once you’ve cut the avocado in sections. 

Antioxidant packed Avocado and Banana Smoothie

Run out of healthy snacks afterschool? This is such a nutritious and delicious treat to you child anytime.
You might have tried an avocado smoothie (or it is called avocado milkshake sometimes) in a Vietnamese restaurants. That version of avocado smoothie is made with sweetened condensed milk. Honey is included in this version to give a bit of sweetness in the drink.   

Prep & Cooking Time | less than 3 minutes
Serves 1  

The HERO Ingredients 

½           ripe avocado
1           frozen banana 
1 cup     skimmed milk (or with soy or rice milk for a dairy-free version)  
Add honey sparingly to taste 
Optional: strawberries, mangos, peaches, any fruit at home will enhance the flavour of the drink

As simple as ABC, simply put everything in a blender and blend until smooth. Add honey to taste.   
More meal ideas with avocados 

Avocado enhances fresh green salads, smoothies, sandwiches and dressings. Try them in different ways: 

  • Mash it up to create a spread on sandwiches
  • Dice it up to put it in a salad
  • Slice to compliment a dish 
  • Half and stuff it with cottage cheese or fruit mixture
  • Bake whole or halved
  • Make a guacamole dip 
  • Make an avo purée chilled soup    
 Nutritional benefits of avocados

Avocados are an excellent source of glutathione, an important antioxidant that prevents aging as well as many diseases associated with toxins and the degeneration of the body like cancer, and heart disease. The powerful antioxidant cleanses and protects your body by detoxifying, removing heavy metals as in food and food pesticides, and fighting free radicals.

, good for preventing heart disease and stroke.  Best for mums-to-be. 

Vitamin E
, Avocado has one of the best fruit sources of vitamin E, which boosts the immune system, reduces inflammation in the body, increases the elimination of cellular waste from your skin and encourages the growth of new skin cells. It may play a role in reducing the risk for cataract formation in the eyes and preventing memory loss.

Oleic acid
, the good monounsaturated fat that help lower cholesterol, is the primary fatty acid in avocadoes. Studies have shown that oleic acid improves cardiovascular health. An avocado-enriched diet will lower bad LDL cholesterol more than a diet high in complex carbohydrates. 

A good food companion
Clinical traits tell that certain nutrients like alpha-carotene, beta-carotene and lutein are way better absorbed when eaten with an avocado. The absorption rate is 5 to 15 times higher (Journal of Nutrition, March 2005) when foods like carrots are taken with avocado, Enjoy an avocado blended in a smoothie, in a salad or on a sandwich today!   





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