If you are not eating avocados you really should think about doing so. This marvelous fruit has many health benefits. Here we explain more and give you some great smoothie recipes and other ideas to help you to incorporate this fruit into your diet.
Avocado Smoothies Recipes Have Many Healthy Benefits
Why avocados are so good for you
The main reasons avocados are good for you is they are a natural and unprocessed food.
Are avocados fatty?
Most fruit is primarily carbohydrates. Avocados contain primarily fat. In fact, they contain so much fat that in some countries they are known as cheese or butter pears.
OK now I know what you are thinking – A fat? – Yes, fat, and you say I should be eating more of this food. Surely fatty foods are bad for me.
That is a very understandable thought process, but read on and I will explain why eating the kind of fat in avocados is actually good for you.
The fat in avocados is different
The fats in avocados are very different. They fall into the category of good fats, which your body actually needs. Over 75% of the fat in avocados are monounsaturated fat, and each 1oz serving gives you 0.5g of polyunsaturated fat. Importantly, the fat is oil, not a solid fat.
This fat is absorbed and broken down by your body none of it is left behind to clog up your arteries or cause other damage. They are also sodium and cholesterol free.
Avocados help you to absorb more nutrients
Studies also show that this fruit helps your body to absorb more of the nutrients from other foods. They help you to get more out of the food you eat. Make yourself a smoothie that contains spinach and avocado to get a huge vitamin and iron boost.
Helps to reduce the risk of heart disease
Adding an avocado or two to a well balanced diet improves the level of LDLs (good cholesterol) and lowers the oxidative stress in the bloodstream. Reducing blood fat levels helps to protect the heart.
Helps to reduce inflammation in the body
Recent studies indicate that avocado can reduce inflammation. The polyhydroxylated fatty alcohols (PFAs) found in this fruit are normally found in sea-based plants like seaweed and they are known to reduce inflammation.
Boosts mineral levels
A US study found that adults who had eaten an avocado within 24 hours had higher levels of potassium, vitamin K, vitamin E and a higher fiber intake than those who had not eaten one.
The fruit also contains vitamin B6, as well as healthy levels of copper and folate. As you can see, avocados are very good for you. Here are a few tips to help you to incorporate more of them into your diet.
Simple ways to eat more avocados
Add them to salads
Spread them on toast and crackers
Add them to desserts, for example, vegans use them to make delicious cheesecake
Avocado Smoothies Anyone – Avocado Smoothies Recipes:
Apple Avocado and Green Leaf Smoothie
11/2 cups of organic apple juice
2 cups of steamed greens, spinach or kale is best
1 large apple peeled and chopped
½ of a ripe avocado
Preparation: Add the ingredients to the blender — we prefer using a NutriBullet — pulse and add a little water if needed then blend until the right consistency is achieved.
Avocado Coriander (Cilantro) Cucumber Pineapple Greens and Ginger
1 cup of chilled green tea, the stronger the better
1 cup of coriander, partially chopped
1 cup of baby kale
1 cup of peeled cucumber
1 cup of fresh pineapple
The juice of one level
A 1 inch cube of fresh ginger finely chopped or crated
½ of a ripe avocado
Directions: Use the blender or NutriBullet to chop the coriander and kale, remove most of it and add the other ingredients then put the chopped greens back in.
Pour over the green tea and blend to a smooth consistency. A variation on this recipe for those of you who do not like ginger and coriander is this one:
Avocado Pineapple and Kale Smoothie
2/3 of a cup of almond milk, unsweetened if possible and vanilla flavoured
2 large handfuls of kale – roughly chop before adding
1/3 of a cup of cubed pineapple
½ a ripe Hass avocado – Hass is best but you can use other varieties
1 cup of ice cubes
Preparation: Crush the ice first, add the other ingredients and blend until smooth.
Banana Ginger Kale Grapefruit and Ginger Smoothie
1 large banana that has been frozen
½ of a grapefruit
¼ of an avocado – any variety
A large handful of kale or fresh spinach
A one-inch cube of ginger grated
½ cup of fresh water
Preparation: Blend the kale or spinach. Remove most of it, and put the other ingredients into the blender and add back in the greens. Pour in the water and blend until you get the desired consistency.
Avocado and Strawberry Smoothie
150g of ripe and cored strawberries
4 tablespoons of natural yoghurt, low fat if possible
¾ cup of skimmed or semi-skimmed milk
Add honey and lemon or lime to taste
Directions: Just add it all to the blender and hit the switch. If it is too thick, add a bit of water.
Avocado Ginger Carrot and Lemon Smoothie
2 medium carrots – with tops if they are still on the carrot
½ lemon (for extra zing crate in a little of the zest)
1/3 inch cube of fresh ginger grated into the mix
A pinch of salt
A generous pinch of cayenne pepper
Enough water to cover all of the ingredients
Directions: Partially blend the carrots then add and blend the rest of the ingredients.
With all of these avocado smoothies, you are better off drinking them straight away. Avocado starts to go brown almost the moment it is exposed to the air, so it is best not to put these smoothies in the fridge to use for later.
All of the recipes above were provided to us by the author of 101 Easy Amazing Natural Food Smoothie Recipes, which is available from Amazon. Just click the link.