Guacamole

avocado guacamole

I have heard many times about the avocado as it would be the most nutritious fruit in the world. Avocados are a good source of essential fatty acids, but his health benefits come from many other sources.

Avocado contains very little fructose (associated with weight gain) and other important nutrients such as fibers, folic acid, potassium (double than bananas), vitamin B complex, vitamin E.

Given the many health beneficial nutrients it contains they bring a long list of benefits to the body if consumed:

     – regulates blood pressure by its rich potassium content;

     – they have antioxidant properties and ability to protect the liver;

      -help increase good cholesterol in the body (HDL) and reduce the bad one(LDL) and decreases  the number of triglycerides in blood;

      – due to vitamin B6 and folic acid content, with their vitamin E, glutathione and monounsaturated fat, avocados protects the heart and maintain cardiac activity;

      – protect the body’s healthy cells from free radicals, provide the phytonutrients (polyphenols and flavonoids), thus decreasing the risk of developing inflammatory and degenerative diseases;

       – improve eyesight, using carotenoid called lutein;

       – regulates blood sugar levels and controls diabetes, due to healthy fats and soluble fiber content;

       – prevent congenital malformations, thanks to folic acid supplied in full body (250 g of avocado per day ensure pregnant women 23% of the dose of folic acid recommended daily);

       – prevent prostate and breast cancer, as they are rich in oleic acid, a compound that inhibits the growth of malignant tumors at the level of the two organs;

       – enhance the body’s ability to absorb nutrients important for good vision and healthy skin, especially carotenoids (beta-carotene and lycopene);

       – beautifies skin and hair, giving it shine and vitality (thats why avocados are used in many cosmetic masks);

       – accelerates metabolism due to vitamin B complex.

avocado fruit guacamole

Did you know that avocados grow in tree, but ripens only after it has been harvested. You can test when an avocado is ripe by gently pressing with your finger its skin. If your finger leaves a light trace, then the fruit is ripe. If not, you should leave it a few days before it can be consumed.

Raw fruits can be “helped” to ripen if put in a paper bag. Because raw fruit release ethylene into the atmosphere, putting an avocado in a bag it will absorb produced ethylene, thereby generating a greater production of ethylene and hasten the ripening process.

DO NOT store in the refrigerator an raw avocado because this will stop the ripening process. Ripe avocados should be eaten within 1-2 days.

We eat avocado guacamole because it is very easy to prepare and also is so good and healthy. It can be used in salads, but I confess that I like best guacamole.

Guacamole

By September 26, 2014

avocado-guacamole ingredients

  • Prep Time : 15 minutes

Instructions

 

 

Cut the avocados in half. Remove seed. Scoop out avocado from the peel, put in a mixing bowl. add lemon juice to prevent oxidation (The acid in the lime juice will help delay the avocados from turning brown). Using a fork, roughly mash the avocado.

guacamole-avocado

Add the chopped onion, parsley, black pepper, and smashed garlic clove.

Cut the tomatoes into small cubes

Remove seeds from chili pepper half and cut it into small pieces .Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes.

Mix all ingredients in a bowl, add salt and pepper.

You can eat guacamole as an appetizer or as a dip for tortilla chips.

You can choose the easy way by adding all ingredients in a blender or mixed them in a bowl using a vertical mixer, but i like filling each ingredient consistency.

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