The thick skins on avocados form a protective layer against pesticides, preventing an accumulation of residue, bringing this fruit into the clean fifteen.
My love for avocado only increased while I was in Africa, with large fruits growing in gardens and whole bowlfuls being sold for around 75p!
Avocado.org list some great nutritional benefits of avocado:
Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
Avocados contain oleic acid which is a monounsaturated fatty acid that may play a role in lowering cholesterol. With both mono and polyunsaturated fat, avocados are a nutrient-dense source of calories, which is helpful for some clients who are low in weight.
Avocados are great chopped into salads or mashed into dips. Here is a guacamole recipe that is suitable for most people.
- 2 avocados – peeled, stones removed and chopped
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 1 ripe tomato, chopped
- 1/2 lemon, juiced
- freshly ground black pepper to taste
Mash avocados in a medium serving bowl. Stir in onion, garlic, tomato and lemon juice and a little black pepper. Serve with vegetable sticks or home-made soda bread.