You might call it alligator pear. Or you may have heard of it as butter fruit. Whatever you call them, avocados are a type of berry that grows in warm climates and is an essential part of almost every avocado menu for weight-loss and nutrition-based recipes.
What makes them so special? Apart from being rich in minerals and vitamins like many fruits, avocados contain a considerable amount of monounsaturated fatty acids! So adding them to your meals can help create a diverse and healthy diet that features numerous health benefits.
But before we get into some delicious recipes featuring this super fruit, let’s discuss its nutritional profile and all that it has to offer.
Avocado Menu: Nutritional Importance
Avocados have a distinct nutritional profile which makes them perfect to pair up with various menus, making them avocado menu. Take a look for yourself!
Good Fats
Fats, especially the ‘good’ ones known as monounsaturated and polyunsaturated fats, are an important part of a balanced diet. And these are found in great quantities in avocados.
Eating avocados has been associated with lower levels of bad cholesterol, so much so that a study claims that an avocado a day keeps bad cholesterol away for overweight and obese individuals!
Loads of Fiber
High-fiber diets are well-known for reducing blood sugar and cholesterol, maintaining the integrity of the gut, and possibly preventing certain types of cancer, such as colon cancer.
The recommended daily intake (RDI) of fiber is 25 grams per day for women and 35 grams per day for men, but most generally fall short of this. However, that’s where avocados can help – they pack about one gram of fiber per tablespoon, with at least 10 grams in the whole fruit!
Promoting Weight Loss
The amazing combination of fat and fiber helps you feel full for longer, which means a reduced urge to binge on snacks and, ultimately, weight management!Â
A 2013 study reported that after overweight adults included half a fresh avocado in their lunch, they felt less hungry after eating, which meant they consumed lesser meals throughout the day.
Essential VitaminsÂ
As we mentioned earlier, avocados are rich in vitamins and minerals, including:
- Pyridoxine (Vitamin B6)
- Niacin (Vitamin B3)
- Riboflavin (Vitamin B2)
- Pantothenic Acid (Vitamin B5)
- Vitamin E, C and K
- Folate
- Magnesium
- Potassium
And that’s not all. Avocados not only provide all these nutrients, but they also help the body absorb them and use them to its advantage.
Avocados function as a direct delivery system. That’s because certain vitamins, such as vitamin E, can be sufficiently obtained from food since they aren’t appropriately absorbed when taken as supplements. With avocados, absorbing such vitamins isn’t a problem. Second, avocados help the body absorb fat-soluble vitamins more readily, such as vitamins A, D, E, and K.
Some Delicious Recipes Featuring Avocados
As you must’ve established by now, avocados are everyone’s favorite fruit, and for a good reason! They can surely boost the taste and nutrient value of pretty much every dish – breakfast, lunch, dinner, and dessert!
Craving to try some avocado recipes? Here are three easy and delicious recipes you can include in your basic avocado menu.
Bacon Avocado Fries
Ingredients Â
- 3 Avocados
- 24 Bacon Strips Thin
- 1/4 cup Ranch Dressing For seasoning
InstructionsÂ
If Using Oven;
- Preheat oven to 425º.
- Slice the avocados into eight equal-sized wedges. Wrap each avocado wedge in bacon.
- Place the wrapped wedges on a baking sheet, seam side down. Bake for about 12 to 15 minutes till the bacon is cooked through and crispy.
- Serve warm along with ranch dressing.
If Using Air Fryer;
- Slice the avocados into eight equal-sized wedges. Wrap each avocado wedge in bacon.
- In batches, arrange the wedges in the air fryer’s basket, making a single layer.
- Cook at 400° Fahrenheit for about 8 minutes till the bacon is cooked through and crispy.
- Serve warm along with ranch dressing.
BLT Guacamole
Ingredients Â
- 2 Avocado Pitted
- 1/2 cup Lettuce Chopped
- 1 cup Cherry Tomatoes Halved
- 4 slices Bacon Cooked, Chopped
- 1/2 cup Green Onions
- 2 Lemons Juice
- Salt To taste
- Black Pepper Freshly grated, To taste
- Tortilla Chips For serving
InstructionsÂ
- Mash the avocados in a large bowl till smooth yet slightly chunky.
- Add lettuce, bacon, tomatoes, and green onions. Mix thoroughly.
- Squeeze some lime juice over the mixture. Stir well.
- Season with salt and pepper. Serve with tortilla chips.
Keto Avocado Pops
Ingredients Â
- 3 Avocados Ripe
- 1/3 cup Lemon Juice
- 3 tbsp Sugar Alternative
- 3/4 cup Coconut Milk
- 1 tbsp Coconut Oil
- 1 cup Keto-Friendly Chocolate
InstructionsÂ
- Combine the avocados along with lime juice, sugar alternative, and coconut milk in a blender or food processor. Blend until smooth.
- Pour the mixture into popsicle molds.Â
- Freeze until firm (six hours up to overnight).
- Combine chocolate chips and coconut oil in a medium-sized bowl. Microwave till melted. Cool to room temperature.
- Dunk frozen popsicles in chocolate. Serve chilled.
Avocados serve as an ultimate nutrient powerhouse. However, to achieve the most of Avocados, one must improve onto our very own customized menu. 🙂 Try out the above concise Avocado menu until I come back with more of Avocado’s delights.
I am a yogi with a smoldering passion for nutrition and healthy living. I have been a Nutrition and Lifestyle Coach for over 11 years and now I want to help you. My mission is to inspire as many people as I can to expand their awareness and broaden their horizons by giving a voice to the choices that create abundant, radiant health. Here I share deliciously simple plant-based recipes, nutrition resources, detox tips, and a glimpse into my whole lifestyle.
