(by Dr. Minakshi Dutta, Unmukt Premium Member)
Avocado is a unique fruit with multiple benefits-
- Mainly complex carb with very little sugar content. Hence good for diabetics.
- 1/4 of total daily fibre requirement, hence good for heart disease, stroke, diabetes type 2, weight loss.
- A rich source of good fat, unlike any other fruit. Hence reduces inflammation like arthritis, good for the heart, diabetes even cancer.
- Good source of antioxidants like Vit. E, Vit. C, Vit. K, Vit. B2 and Vit. B6. Hence good for skin, hair and anti-ageing.
- Good source of mineral contents like Potassium and Copper.
- Due to the high content of fat in the fruit itself, the absorption of vitamins and minerals is at its peak.
- Does not require an additional source of fat for absorption of these fat-soluble vitamins.
Recipe 1: Avocado Dip/Spread
Ingredients
- Avocado pulp
- Olive oil
- Honey
- Green chilli paste or chopped
- Thinly chopped garlic
- Finely chopped onions
- Finely chopped tomatoes
- Finely chopped coriander or parsley
- Salt
- Pepper
- Lime juice or vinegar.
Indian avocados are good enough. Green in colour, and should be a little soft when pressed.
Preparation
- Scoop out the pulp with a spoon.
- Mash it with a spoon or potato masher.
- Add all the ingredients and make it like a spread.
Use as a Spread
Apply on hard toast. Season with pepper.
Vegetarians may add grated cheese on top, while non-vegetarians may add a sunny-side-up fried egg on the top.
Use as a Dip
- With salad sticks like cucumber, carrot, reddish.
- With French fries, corn chips, etc.
Recipe 2: Avocado Salad
Preparation
- Mix Avocado cubes with a sweet fruit like mango, papaya or musk melon in equal quantity.
- Add seasoning-
Seasoning Option 1
Lime juice or vinegar, rock salt, pepper, olive oil, coriander or parsley.
Seasoning Option 2
Julienned ginger, chopped mint, lime or vinegar, olive or sesame oil, paprika, salt, pepper.
- Always shake the seasoning well in a tight lid container before adding.
- Garnish with pounded peanuts or walnuts.
Recipe 3: Avocado Soup
Ingredients
- 500g cucumber cubes
- 250g avocado cubes
- 2 tablespoon curd
- Salt to taste
- green chilli paste to taste
- 1 tsp olive oil
- 1 tsp honey
- ½ lime juice
- few leaves of mint or a fistful of dil.
- Optional – chopped garlic.
Preparation
- Churn well all the ingredients in a mixer and strain.
- Put it in a refrigerator for an hour or two.
- Serve chilled garnished with crushed rock salt, pepper, and coarsely ground (pounded) walnut or peanuts.
Author: Dr. Minakshi Dutta practised General Medicine for 2 decades, following which she specialized in hair and skincare, diet, nutrition and fitness for women. She has been running her own clinic in Kolkata for 4 decades now. Dr. Dutta has conducted multiple workshops with corporates and has also appeared on regular programs on live television to address questions from viewers in the aforementioned areas.
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