Loads of reasons why you should be eating this delicious fruit. By Estelle Low and Dawn Chen
Who else loves this decadent fruit? (Photo: Olha Afanasieva / www.123rf.com)
Smooth and buttery, this fruit tastes decadent but is so chockfull of goodness. Avocados contain monounsaturated fat – the kind that increases the body’s level of HDL cholesterol (the good, heart-friendly kind).
That’s good news for weight watchers. In one study, people who got the most monounsaturated fat (about 23 per cent of their daily calories) had about 2.3kg less belly fat than those who ate a high-carb, lower-fat diet.
Avocados are also high in vitamin B and potassium, which your body needs to unlock energy and keep muscles functioning properly. Half an avo actually packs slightly more potassium (488mg) than a medium-sized banana (422mg). (Psst, bet you didn’t know these three surprising benefits of bananas.)
For a twist to your usual avocado, try this delicious grilled avo wrap lunch treat by Chef Shalu Asnani, founder of Little Green Kitchen.
Recipe: Grilled Avocado Wrap with Spicy Tomato Salsa (serves 2)
Cook time: 3 minutes | Total time: 15 minutes
For the salsa
12 cherry tomatoes, quartered
1 tbsp olive oil
1 small red onion, finely chopped
½ tsp sugar
1 red chilli, deseeded and finely chopped
1 tbsp fresh coriander, finely chopped
Salt to taste
For the wrap
1 ripe avocado, diced
½ red bell pepper, finely chopped
2 tsp pumpkin seeds, lightly toasted
2 tsp fresh lime juice
Salt and pepper to taste
Two 20cm flour tortillas
1. Combine ingredients for salsa in bowl and season with salt.
2. For the wrap: In separate bowl, combine avocado, red pepper, toasted pumpkin seeds, lime juice, salt and pepper. Mix well.
3. Place half of mixture across middle of one tortilla. Roll from bottom up, tucking in sides so filling is enclosed in long flute. Repeat for other one.
4. In non-stick frying pan, gently grill wrap on each side over low heat for about two to three minutes, or until crispy.
5. Carefully slice wraps in half, and place one half on top of the other on each plate. Serve warm with tomato salsa.
Nutrition score per serving
428 calories, 37.9g fat (7.8g saturated), 15.7g carbs, 6g protein, 6.7g fibre, 497mg sodium, 0mg cholesterol
Chef Shalu Asnani is the founder of Little Green Kitchen, a cooking studio and food consultancy specialising in creative vegetarian cooking classes, private dining and menu consulting.