FOOD: Avocado-Recipes to Enjoy a Delicious Healthy Fruit and Stay Young

Avocado - Recipes to Enjoy a Delicious Healthy Fruit and stay young 

By Jorge Jefferds January 22, 2015 

The avocado is a tree native to Mexico and Central America, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. Avocado or alligator pear also refers to the fruit, botanically a large berry that contains a single seed.

Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.

Though avocados are known best as the creamy main ingredient in guacamole, they are high in healthy monounsaturated fats and a good source of fiber, vitamins, and minerals. They own a meaningful source of the mineral potassium, without the relatively high carbohydrates of some other potassium rich foods like bananas. This makes them an especially good addition to a diabetic diet.

Avocados could be also a good weapon in the fight against ageing and disease, say scientists. Oil from the fruit was shown in tests to combat free radicals – dangerous molecules said to have a hand in everything from ageing to heart disease and cancer.

Sample the following recipes to bite, nibble, and spoon up this fantastic fruit.

Avocado, Lettuce, and Tomato Sandwiches

This vegetarian makes for a lighter, equally rich lunch. The heart-healthy fats from the avocados fill you up, while providing a creamy texture.

Ingredients

Fat-free mayonnaise

Whole-grain bread

Romaine lettuce

Tomato

Avocado

Cucumber

Swiss cheese

Cool Southwestern Salad with Corn and Avocado

This hearty salad combines fresh summer corn, protein-rich pinto beans, and buttery avocado. It’s a decadent, filling dish for under 500 calories.

Ingredients

Pinto beans

Fresh corn

Avocado

Red onion

Cilantro

Olive oil

Limes

Cumin

Salt

Pepper

Baked tortilla chips

Romaine lettuce

Grilled Chicken Salad with Avocado and Mango

This ultra-low-calorie salad is full of rich flavor. The tangy mango and subtly savory avocado combine to create a lighter lunch. Plus the mango-soy sauce dressing adds the perfect kick.

Ingredients

Olive oil

Limes

Mango chutney

Soy sauce

Ginger

Chicken breast

Cooking spray

Salad greens

Mango

Avocado

Cilantro-Lime Shrimp Tacos

This recipe uses the avocado’s creamy texture as a replacement for cheese or mayonnaise-based sauces. Unlike these saturated fat-filled sauces, avocados are full of heart-healthy fats that may actually keep you slim.

Ingredients

Shrimp

Black beans

Scallions

Avocado

Black pepper

Salsa verde

Cilantro

Tortillas

Limes

Red bell pepper