When it comes to incorporating an avocado or certain recipes into your diet, it is actually more than just having an aesthetic meal posted on your Instagram account. There have been several studies concerning the numerous benefits of this fruit. According to Cynthia Sass of Health, this green-colored stone fruit is considered as one of the richest, most satisfying, most delicious, and most nutritious fruit on this planet.
This fruit is more than just the endless number of visually appealing toasts and smoothies you see on social media. This is considered as one of the most versatile fruits which can be easily incorporated into any meal. In fact, Sass’ study delves into the impressive benefits evident among regular eaters as compared to non-regular eaters of the avocado. (1)
In this article, we aim to help you discover through the potential of this fruit, the most nutritious fruit. Like the fruit that is very versatile for cooking, we will also be presenting some of the best recipes that you may have not heard of yet! These are not only beneficial for your overall health but are also super easy to prepare.
What You Need to Know about Avocado Benefits
Let’s start with the basics!
This fruit’s scientific name is the Persea Americana. It is most commonly known as the most nutritious fruit today as its main ingredient, the guacamole, can help minimize the risk of incurring the following diseases – heart disease, diabetes, and obesity. (2)
In fact, the USDA National Nutrient Database claimed that one serving contains all of the avocado benefits listed below: (3)
- About 3 grams of fiber
- Less than 1 gram of sugar
- About 6 grams of fat
- About 3.4 grams of carbohydrate
- 64 calories
Truly, even with just one serving (about 1/5 of the fruit), it can already be a source of high level of nutrients, vitamins K, E, C, as well as B6. Medical News Today also reported that this fruit contains folate, niacin, riboflavin, magnesium, potassium, pantothenic acid, beta-carotene, and omega 3 fatty acids. Now that’s a lot of the fruit’s benefits!
Well, it is only right that you become very curious as to what this fruit can do to your body. Surely, there are tons of advantages that go beyond food. You can use avocado for your hair! Are you looking for new face mask avocado recipes? This fruit has got you covered.
Top 10 Must-Try Avocado Recipes
With all of these in mind, here are the Top 10 Avocado Recipes you can start making today! (4)
1. Ice Drink
Ingredients:
- 1 teaspoon gelatin
- 1-3 cups of boiling water
- Egg white (1)
- A cup of cold water
- One cup of sugar
- 1 lemon
- 1 orange
Instructions:
Begin by putting sugar and cold water into the saucepan. Add grated skin of an orange. You proceed to add gelatin that has been dissolved in boiling water.
Let this mixture simmer for at least five minutes. Once cooled, add the fruit juice and the small pieces of the Persea Americana. Fold it in stiffly beaten egg whites. Get a freezing tray and pour it into it to freeze. Be sure to stir it occasionally while freezing to ensure a uniform texture.
2. Calavonnaise
Ingredients:
- ½ teaspoon of salt
- 1 egg yolk
- 2 tablespoons of lemon juice
- ¼ teaspoon of dry mustard
- Onion juice (optional)
- Finely cut chives, celery, chopped pimiento or pickle (optional)
- 1 cup of Calavo pulp
Instructions:
In courtesy of the Calvo Growers of California, this is one of the avocado recipes that are unique and a must-try. You start by adding the seasonings and the lemon juice to a well-beaten yolk. Combine the Calavo pulp to this mixture.
Make sure that before you add the pulp to the mixture, the pulp should have been pressed through a sieve. Once this is done, beat well and add a few drops of onion juice or you can opt to add finely cut chives, celery, chopped pimiento or pickle.
3. Avocado and Grapefruit Salad
Ingredients:
- Package of lime-flavored gelatin
- 1 cup of boiling water
- 1 cup of sweetened grapefruit juice
Instructions:
Start by dissolving the lime-flavored gelatin in a cup of boiling water mixed with another cup of grapefruit juice. Allow it to cool before you pour it into the mold which should have already been filled with equal portions of the sliced Persea Americana and sweetened grapefruit sections. Chill it before serving with mayonnaise.
4. Cheese Salad
Ingredients:
- Philadelphia cream cheese
- Tomato
- Lettuce
- French dressing
Instructions:
Start by cutting the fruit crosswise and remove the seed. Use the teaspoon to deepen the cavity in each of the section and fill it with a mixture of the Philadelphia cream cheese. You proceed to press halves of the fruit together, wrap it in oiled paper, and allow it to chill.
After a few hours, simply peel and cut it crosswise into very thick slices. Put a slice of Persea Americana as well as a slice of tomato while arranging it on a bed of lettuce. Finish it off with French dressing.
5. Tomato and Avocado Salad
Ingredients:
- ¼ cup of sugar
- 2 hard cooked eggs
- ¼ cup of vinegar
- ½ cup of sliced stuffed olives
- 1 cup of water
- Small can of tomato sauce
- Pack of lemon jello
- Salt
Instructions:
This salad is one of the easiest recipes to prepare. Begin by combining the tomato sauce, water, vinegar, and sugar, and bring it to a boil. You proceed to remove this from fire and add the jello before allowing it to cool.
While it is still congealed, add the chopped hard boiled eggs, sliced stuffed olives, and the diced Persea Americana. After turning it into molds and chilling it, you can now serve it with mayonnaise.
6. Souffle
Ingredients:
- 2 tablespoons of butter
- 2 tablespoons of flour
- 1 teaspoon of salt
- ½ cup of milk
- 3 eggs
Instructions:
Start by melting the butter and adding the flour and salt. Blend the milk before adding it into the mixture. Bring this mixture into a boil while stirring constantly.
You proceed to remove this from the fire as you add the pulp. Blend well as you gradually add the beaten yolks of the eggs. Continue to beat the mixture and fold in stiffly beaten whites of the three eggs.
This will now turn into a buttered baking dish which you will set in a pan of hot water and bake at 300 °F until set in the center. This will normally take about an hour. Serve immediately.
7. Omelet
Ingredients:
- ¾ teaspoon of salt
- 4 tablespoons of water or milk
- 1 tablespoon of butter
- 4 eggs
Instructions:
Start by mixing the pulp, salt, milk, and eggs until blended well. You proceed to melt the butter in a hot frying pan while adding the egg mixture at low heat. Constantly shake the pan while occasionally lifting the mixture from its sides so as to cook the bottom and top portions evenly.
As soon as the egg is still partly uncoagulated, remove it from heat and fold. Serve immediately.
8. Cocktail
Ingredients:
- ½ cup of mayonnaise
- 3 tablespoons of cream
- 3 tablespoons of chili sauce or tomato catsup
- ½ cup of celery
- 1 tablespoon of chopped green pepper
- Tabasco sauce
- Salt
- Lemon
Instructions:
Start by peeling the fruit and removing the seed. Cut the flesh into small cubes and place them in a cocktail glass. This is then covered by the dressing.
In preparing the dressing, start with the mayonnaise, mixed with the cream, chili sauce or tomato catsup, celery which is cut into small pieces, chopped green pepper, a few drops of the Tabasco sauce, and salt to taste. In addition, you can serve this with lemon.
9. Canape
Ingredients:
- ¼ teaspoon of salt
- ¼ cup of mayonnaise
- ½ teaspoon of garlic
Instructions:
Start by cutting the garlic into small pieces and place them in a mixing bowl before adding salt. Allow it to stand for a few minutes. Press the back of the spoon to extract the juice from the garlic. Prepare the pulp by pressing the flesh through the sieve before adding it into the bowl.
You can opt to add mayonnaise for some flavor before you blend it thoroughly. Spread the mixture on a toast of bread or small salt wafers.
10. Cream Soup
Ingredients:
- 1 ½ tablespoon of flour
- 1 ½ tablespoon of butter
- 2 cups of milk
- Salt
Instructions:
Start by melting the butter before adding the flour and salt. Blend it thoroughly before adding the milk. Cook the mixture as you stir constantly until it thickens up. For the pulp, you must prepare it by mashing the flesh with a fork as you allow it to come into a boiling temperature; add this to the mixture and serve immediately.
How to Enjoy Avocado Benefits
In the end, the avocado is just fruit if you let it be just a fruit. It cannot provide you with the nutritional benefits if you are not willing to learn the different Persea Americana recipes. Nonetheless, these benefits will merely stay as it is if people do not open themselves to it.
Truly, nature has provided us with some of the best benefits that can easily be acquired from our surroundings. With our technological advancements and innovations, we were able to concoct these recipes and formulas that can better understand the need of our body – and provide us with the necessary resolutions as well!
With the avocado, we can now say that we have the ability to overcome the smallest diseases. Of course, we are yet to improve our medical procedures and researches; however, this already provides us with the ability to accomplish so much. With that in mind, it is now up to you to use this knowledge from this article to live a healthy life through the help of this mere green-colored stone fruit.
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