All about Avocados – health benefits, tips and recipes

One of my favourite memories ever, is a sitting in the jungle in Maui, cutting open an avocado the size of a rugby ball; followed by four of us tucking in with spoons, savouring every bite, whilst the rest of the world momentarily fell away.

When it comes to avocado, I have to say that I am the world’s biggest fan. My mam (one of my favourite people in the whole world) who lives on the rather paradise-like-avocado-heaven-island of Kauai,  loves avocado too and is rather blessed to have her very own avocado tree in her garden. When it’s not in season, someone else’s tree always is.

This still doesn’t explain why my mum’s tree is NEVER in fruiting season when I go visit! The most I have ever achieved with an avocado tree here in Somerset, England is those cute little, self-seeding pits that spring up from the compost pile every year (and actually I put a tonne of avocado seeds on the compost, so there is often quite a few springing up at any given moment haha).

 

A very happy Trinity, in Hawaii, about to enjoy this delicious avocado!

A very happy Trinity, in Hawaii, about to enjoy this delicious avocado!

Many noteworthy health benefits of Avocado

Avocados are laden with health benefits, so it is no wonder that they rank at the top of every discerning health seekers menu.

Some of the most noteworthy benefits are it’s superfood, nutrient richness. Avocado contains an abundance of potassium (twice as much as a banana), copper, fibre and lots of vitamins B5, B6, K and C.

Its healthy plant fat helps to ensure healthy cholesterol levels, lowering the risk of heart disease. Avocados are thought to help keep the brain, eyes and blood pressure healthy, whilst large amounts of the plant phytonutrient polyphenols and flavonoids, work as a good anti-inflammatory agent.

 

AvocadoTCK

Tips on choosing a good avocado

After observing people who were definitely better at avocado finding than I have developed a sense for a good avocado. There are a few important things to know. You’ll find different varieties of avocado around the world; some taste undeniably divine (generally the rich, fatty, butter-like varieties like the world’s most common variety, Hass) and others are more watery, working best if they are jazzed up a little before eating.

Here are some tips on choosing a good avocado:

  • Your avocado should feel heavy-ish in weight.
  • Avoid ones that looked bruised with signs of decay or loose skin.
  • Little minor blemishes or scuffs that come from being on the tree are natural and fine.
  • If it’s not ripe then it will feel solid and won’t ‘give’ to your fingers when you press it – but if you buy from a reliable source then it should ripen within a few days at home at room temperature.
  • A ripe or semi-ripe avocado is essential for a divine avocado experience. You know it is ripe when it yields softly to gentle pressure on its skin. You can usually buy them in the store either ripe or unripe (sometimes you don’t get the choice).

How to ripen an avocado

  • Avocados will continue to ripen at room temperature once picked.
  • To speed up ripening, place in a paper bag (with a ripe banana if you have one); or in a fruit bowl with bananas.
  • To slow down ripening, place in your fridge.

Best way to open an avocado

  • Make sure it is ripe first.
  • Slice it right down the middle, length-ways, cutting around the seed (see image above).
  • Twist both halves in opposite directions to separate both sides.
  • Pop out the pit with a spoon or quickly hit sharp knife blade into the pit and twist it out.
  • Scoop out the buttery flesh with a spoon as it is or mark out squares with a sharp knife and then scoop.

Way’s to eat or use an avocado

For me, scooping it right out of the skin is one of the most divine human experiences I know! If you get it past this stage then there are lots of different things that you can do with an avocado…

You can use it as a spread, dip, ingredient in a salad dressing, as a fat replacement in cooking/baking, toss them into a salad or create a guacamole dip with them. I hear more and more people telling me that they put them into smoothies or make raw food dessert with them. Some people even use avocado as a skin moisturiser, face-mask or for sun protection.
The limit is your imagination.

Delicious recipes with avocado…

Delicious guacamole recipe

Guacamole is thought to have originated in Aztec, Mexico, evolving from whatever was available locally.Most people I know adore the rich, fatty, creaminess from avocado.
There are lots of different versions of this healthy dip using whatever is available.

Perfect Guacamole – a healthy avocado dip

Parsley & Lime Guacamole

Parsley & Lime Guacamole - delicious gluten-free vegan recipe by Trinity #vegan #guacamole #limes

This recipe is a delightful twist on regular guacamole inspired by parsley and lime. I made this when visiting Hawaii with local herbs and limes straight from the tree.

Parsley & Lime Guacamole Recipe

Raw Chocolate Avocado Mousse

Raw chocolate mousse recipe with avocado and bananaAvocado might sound a bit odd in a dessert, but it really works. It brings in a luxurious creaminess like nothing else could. This is really popular with all my friends.
A super easy raw chocolate mousse recipe using raw cacao, avocado and banana, ready to eat in a few short minutes.

Raw Chocolate Avocado Mousse

A tasty avocado salad with mint

Kale & Avocado Rainbow Salad with Mint Infused Dressing by Trinity

Avocado works particularly well with the zingy, playful mint. Add in a few other highly nutritious gems like kale and sweet pepper and you have an extra delicious and enjoyable rainbow salad.
Nothing like avocado in a salad.

Rainbow Kale & Avocado Salad with mint dressing

 A thick avocado smoothie

If you are looking for a filling, nutrient-dense smoothie then you could try creating an avocado smoothie.
It creates a rich creamy blend that leaves you feeling really satiated.

One of my favourite ways is like this:

  • one peeled and chopped frozen banana
  • one cup (250ml) of rice milk (or other plant-based milk)
  • ½ ripe avocado

and then add one (or a combination) of the following:

  • a heaped teaspoon (tsp) of cocoa or carob powder
  • ¼ to ½ tsp ground cinnamon
  • half lemon or lime juice
  • ¼ tsp ground cardamom
  • a few garden berries
  • heaped teaspoon of maca
  • teaspoon of super-green powder
  • a few fresh nettle leaves
  • ½ teaspoon vanilla extract

If you have any fascinating avocado facts or conscious recipe ideas
then feel free to share – do tell more!

with love

Trinity

 

9 Comments

  1. myra July 9, 2014 at 9:13 am - Reply

    Yum Yum Yum – I adore avocado too Trinity! I love it on toast with drippings of olive oil on and chopped tomato. Love Myra x

    • Trinity July 9, 2014 at 11:47 am - Reply

      Oh yes – I don’t have toast often, but when I do – Avocado on toast is top of my list!

  2. […] Trinity | Trinityskitchen […]

  3. Vivian July 21, 2014 at 3:26 pm - Reply

    Trinity, adore avocados! Here in Texas we are very fortunate to have them year round. One of my favorite ways is to blend with cucumbers, lime juice, spinach and a little jalapeño for a refreshing soup.

  4. Short of Breath August 4, 2014 at 2:09 pm - Reply

    I love avocado smoothie and that’s basically the only way I eat avocado. I’ve heard people using it for salad and things like that but I’m not sure if i would like it as much though. I like that you gave tips here on how to pick a good avocado because I buy avocados and I often end up choosing the bad ones. Avocado is not a common fruit so it is really not easy to figure out which ones are good, that’s why i just ask my mom to buy them for me because she knows how to spot a the great ones. Thanks for sharing your smoothie recipe, I’ll definitely make that.

    Regards,
    Sam

  5. Mary @Mary's Test Kitchen October 27, 2014 at 7:01 pm - Reply

    That is one HUGE avocado you had there! Thanks for sharing this post. Great read. I <3 avocados so much too!

    • Trinity October 28, 2014 at 11:17 am - Reply

      Absolutely – I love Hawaii for many reasons, not least it’s AMAZING avocados! I am visiting Florida right now too and was rather delighted to find huge avo’s here too – more watery than some types, but absolutely delicious non-the-less!

  6. Bluebella January 3, 2016 at 5:57 am - Reply

    I recall seeing a video for an avocado dressing and really wanted to try it, am I really mistaken? I can only find the hemp and parsley dressing. Wanted to try some Mason jar salads for work days and was hoping for something nutritious as definitely a case of adrenal fatigue here! Your carrot, rosemary and seed loaf is a firm favourite…i portion it, freeze it and defrost when I want it. Thank you for the food inspiration.

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