Avocados – SUPERFRUIT!


I’m not sure if you’re aware, but sometimes I like to do a bit of freelance article writing. I’ve just been commissioned to write a piece on the health benefits of avocados, and I expected it would be about how fruits are always healthy and full of nutrients blah blah blah. But no!

They are AMAZING.

They can help prevent CHD, cancer, stroke, heart attack, diabetes, obesity, premature ageing and all sorts. They boost the immune system, improve digestive health, and lower cholesterol and blood pressure.

And the best thing, there isn’t really a downside!

Sure, they’re higher in calories and fat than most other fruits, but the fats are mostly monounsaturated fatty acids, aka ‘GOOD FATS’. Don’t be afraid people, some fats are needed, and MUFA are exactly that.

I’m gonna give you a few recipes, and if you feel like trying them out then let me know how it goes.

Avocados are awesome!

Homemade Guacamole

 Guacamole is a great way to get loads of avocado into you whilst having a bit of fun. Perfect if you’re having a party, or just fancy some nibbles in front of the TV, you can pair it with meats or veg and it can really add some excitement to any dish! It’s quite mild, but you can always give it a kick with some spice. This recipe is an absolute doddle, and it’ll take you less than ten minutes so there’s no excuse!

Ingredients

  • 4 ripe, fresh Avocados, seeded, peeled, and cut into chunks
  • 1 tbsp lemon juice
  • 1/2 small white onion, finely chopped
  • 1 ripe tomato, seeded and diced
  • Salt and pepper, to taste

Instructions

  • Mash avocados with lemon juice in a bowl, leaving some chunks.
  • Gently stir in remaining ingredients and serve immediately, or keep fresh in the fridge or freezer.

Chicken and Avocado Tortilla Wraps

A great alternative to a sandwich, a wrap is generally lower in calories, and a little more exciting. This does take a little bit of prep so it’s helpful to plan ahead for this one, but none of the steps are difficult, and I’m sure you’ll be glad you did it in the end! You will be frying chicken for this recipe, so one thing I would suggest is that you thin the chicken out before you begin. I do this by placing it in a freezer bag and giving it a good few whacks with a rolling-pin or the flat side of a knife. Not only does it mean the chicken will cook more evenly and be a bit juicer, but it’s a great tension reliever too!

Ingredients

  • 2 large, very ripe avocados
  • juice 1 lemon
  • 8 seeded soft tortillas, or your favourite flatbreads, warmed
  • small bunch coriander, to serve

For the onions

  • 1 large red onion, very thinly sliced
  • 100ml red wine vinegar
  • 4 tbsp caster sugar

For the chicken

  • 4 skinless chicken breasts, each cut into 3-4 chunky strips
  • 284ml pot buttermilk
  • 85g polenta or cornmeal
  • 85g plain flour
  • 1 tbsp sesame seed
  • 1 tbsp sweet paprika
  • ½ tsp cayenne pepper
  • 2 pinches ground cinnamon
  • 1 tsp garlic salt (or normal salt)
  • olive oil, for shallow-frying

Instructions

  • Mix the chicken with the buttermilk and chill in the fridge for at least 1 hour (half a day is best).
  • Mix the onion ingredients together, add a little salt and marinade for at least 30 minutes (again, half a day is best).
  • Heat 2cm olive oil (or avocado oil if you wish!) in a deep frying pan. Mix the polenta/cornmeal together with the flour, spices, and garlic salt on a plate. Take the chicken from the buttermilk and dip into the flour mix. Fry the chicken until it is golden on the outside and cooked through (but only just!). This will probably take about four minutes on each side. Place the chicken on a kitchen towel to drain any excess oil.
  • Halve and stone each avocado, and scrape the flesh into a bowl. Add the lemon juice, some salt and pepper, and very roughly smash the flesh into a mush. Spread over warmed tortillas, add the chicken and pickled onions, and you’re good to go!

Cucumber and avocado rolls

 This recipe is for a little snack when you get peckish but want an alternative to the crisps and biscuits. Really simple and a brilliant crowd-pleaser!

Ingredients

  • 1 large organic cucumber (or 2 if you want to make loads!)
  • 3 ripe avocados
  • 45g capers
  • 1/2 teaspoon pink Himalayan salt or sea salt
  • freshly cracked black pepper
  • 2 tablespoons of freshly squeezed lemon juice
  • A few sprigs of fresh parsley, finely chopped, plus extra for serving
  • 3 tsp fresh dill, finely chopped

Instructions

  • Wash and dry the cucumbers, and using a mandolin or knife, thinly slice the cucumbers lengthways to make flexible strips. If any break, put them to one side and have them in a salad another time.
  • In a bowl, mush the flesh of the avocado into a creamy spread, and mix in the other ingredients.
  • Lay each cucumber slice lengthways and spread the avocado mix along the length. From one end, gently roll the cucumber slice up until you get a roll. Use some more of the avocado mix to seal the roll together if they come apart at all.
  • Garnish with some fresh parsley, and serve!
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Let me know if you have any thoughts! :]

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