Avocados are one of the most popular foods among those who lead healthy lifestyles. This exotic green fruit is often added to salads, appetizers, and even hot dishes. What varieties of avocado are the most delicious, how to choose the right avocado and what to cook with it?
Useful properties of avocados
Avocados can be found on the shelves of health food stores. Why do we love this fruit so much? First, for the characteristic taste and the delicate, creamy consistency of the flesh. And second, for the benefits we get from adding avocados to our diet. The main advantage of the avocado fruit is the high content of fatty acids, most of which are monounsaturated. Regular consumption of products containing these acids helps reduce the risk of cancer and cholesterol deposits in the blood vessels.
Avocado fruits are rich in vitamins A, B6, C, E, K. There is more vitamin D in avocado oil than in chicken eggs. Avocado pulp contains magnesium and potassium, which are good for heart health, as well as folic acid, which helps support reproductive function.
In a number of studies, scientists have found that eating avocados regularly promotes cardiovascular health, weight loss and healthy aging.
What kind of avocado you can buy
If you think that all avocados are the same, you are wrong. Today you can find many different varieties of avocados on store shelves, try different varieties and find the one that suits your taste.
One of the most popular varieties of avocado is the Pinkerton, these fruits come from Israel and South Africa. The first version is more watery, while the second is buttery. Pinckerton avocados have a drop-shaped, dense, bubbly rind and a round, rather small pit. The flesh of the ripe avocado pinckerton fruit tastes terrific and is enjoyed by gourmets.
Fuerte avocados differ from Pinkerton avocados in that they have a more elongated shape and the skin is smooth and not too thick. The flesh of the fuerte avocado is usually light in color. The most delicious and rich in monounsaturated fatty acids, the avocado fuerte comes from South Africa.
One of the best-selling avocado varieties in the world is Hass (or Haas). It appeared in Russia not so long ago. Hass avocado fruits have a rounded shape and a dark shell, and have a bright flavor.
Sometimes you see avocado reed in stores. It is a large globular fruit with a bubbly rind. This avocado variety has a specific flavor with hints of pear and nut, and is rich in fatty acids.
Less common on store shelves are avocados of the Israeli variety Ettinger, with an aftertaste reminiscent of pine nuts, and the dark brown puebla from Mexico.
How to choose a delicious avocado
A lot depends on how soon you are going to use the fruit in food. If your plan is to cook it immediately, it’s better to choose a softer avocado. But if you’re willing to wait, buy hard avocados; leave them in warmth, and in 3-4 days they’ll be ready to eat.
When buying avocados, pay attention to the skin: it should be evenly colored, without spots. The ripeness of the avocado can be determined by the base of the stem. Ripe avocados have a yellowish or light brown base, unripe avocados have a light greenish base and overripe avocados have a darker base.
There is another ingenious way to check avocado quality: shake the fruit before buying it. If you hear a thumping sound, send the avocado to the grocery cart – its pit is no longer as tightly attached to the walls, which means the fruit is ripe.
What to make with ripe avocados
Avocado flesh has a neutral taste, which makes it a great addition to a variety of dishes. Avocados can be used to make breakfast toast, nutritious smoothies for a snack, and salads that make lunch or dinner even healthier. In this selection, you’ll find a few recipes for inspiration.
A healthy smoothie made with avocado, banana and milk.
Avocado 1 pc.
Banana ½ pc.
Milk 230 ml
Peel the avocado and the banana.
Blend the avocado and banana in a blender.
Pour into a beautiful glass and garnish with a slice of lemon.
Green salad with shrimp and avocado
Spinach (large) 20 г
Spinach (mini) 20 г
Ruccola 22 г
Cabbage (pak choi) 10 г
Cabbage (kale) 10 г
Swiss chard (scarlet) 10 г
Sorrel 10 г
Avocado 60 г
Tomatoes (dried) 20 г
Shrimps (peeled) 50 г
Mushrooms (shiitake, dried) 10 г
Olive oil 15 ml
Sauce (gamadari) 15 ml
Sauce (hoisin-ponzu) 15 ml
Pan fry the shrimp for 5-7 minutes.
Slice the avocado.
Put ingredients in a bowl, add olive oil and sauces, mix.
Avocado Toast with Peanut Buttercream
Try this breakfast recipe by certified nutritionist and food coach Ekaterina Maslova, which she came up with for the HGH menu of the “There’s No Baking” cafe.
Bread (whole wheat) 1 slice
Avocado (ripe) 40 г
Peanut butter 20 г
Salt (pink, Himalayan) 2 г
Pepper (pink) 1 г
Coriander 1 twig
Olive oil 5 ml
Toast the bread on the grill or in the oven.
Spread peanut butter on top.
Fan thin slices of ripe avocado.
Top with drops of butter, coriander leaves, pink pepper and Himalayan salt.