Avocados in the Clean Fifteen

 

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.