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Farm-Fresh Avocados: Health Benefits and Easy Recipes

Last updated :
March 10, 2024
/

minutes read

Imagine a fruit so nutritious that it has the power to provide numerous health benefits, is incredibly versatile in the kitchen, and is loved by foodies worldwide. Yes, we're talking about the amazing avocado! But wait, there's more to this fruit than meets the eye. So, let's set to explore the world of avocados.

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Brief Overview of Avocado

Avocado, often referred to as the 'green gold', is a unique fruit. Unlike most fruits that are high in carbohydrates, avocados are loaded with healthy fats. They're incredibly nutritious, packed with nearly 20 vitamins and minerals. But what makes avocados truly special is their creamy texture and subtle flavour, which makes them a favourite ingredient in a variety of dishes, from salads to desserts.

  • Scientific Name: Persea Americana
  • Origin: South Central Mexico
  • Family: Lauraceae

Avocados are not just about good taste and nutrition. They're also linked to numerous health benefits, including improved digestion, decreased risk of depression, and protection against cancer. Now, isn't that impressive?

Indian Name for Avocado

In India, avocados are often referred to as 'butter fruit' or 'makhanphal' due to their buttery texture. They're relatively new to the Indian market but are quickly gaining popularity, especially among health-conscious individuals and culinary enthusiasts. So, the next time you're at a local market, don't forget to look for 'butter fruit'!

Now that we've set the stage, let's dig deeper into the world of avocados and discover why this fruit deserves a place in your diet.

The Avocado Fruit: A Detailed Look

Ready to dive deeper into the world of avocados? Let's peel back the layers and explore this fascinating fruit in detail. We'll cover everything from its ancient origins to its unique taste and size. So, let's get started!

Origin and Description

Avocados have a rich history that might surprise you:

  • Avocados have been part of the human diet for thousands of years, with evidence dating back to as early as 5000 BC.
  • They were first cultivated in South Central Mexico and were a staple in the diets of the ancient Aztecs and Mayans.
  • Today, avocados are grown in various parts of the world, including India, thanks to their popularity and nutritional benefits.

Now, let's talk about what an avocado looks like:

  • Avocados are pear-shaped and have rough, bumpy skin that can range from a light green to a dark, almost black colour when ripe.
  • Inside, you'll find a creamy, rich flesh that surrounds a large seed.
  • The flesh is packed with heart-healthy monounsaturated fats, fibre, and a host of vitamins and minerals.

Taste Profile

Describing the taste of an avocado can be a bit tricky, but here's our best shot:

  • Avocados have a very mild, slightly sweet and nutty flavour.
  • Their creamy, buttery texture is what really sets them apart.
  • This unique texture makes avocados a great addition to a variety of dishes, adding a touch of creaminess without overpowering other flavours.
  • In India, avocados are often used as a healthier substitute for butter or cream in traditional recipes.

Average Size of an Avocado

Avocados come in various shapes and sizes. Here's a quick rundown:

  • A typical avocado measures about 6 inches in length and weighs around 150 grams.
  • The size can vary significantly depending on the variety.
  • The popular Hass avocado is smaller and weighs about 200 grams.
  • The larger Reed variety can weigh up to a kilogram!

Here's a quick comparison of different avocado varieties:

Variety Average Weight Average Length
Hass 200 grams 4-5 inches
Reed Up to 1 kilogram 6-7 inches
Fuerte 250-300 grams 5-6 inches

No matter their size, all avocados share the same nutritional benefits and delicious taste. So, whether you prefer the small and pebbly Hass or the large and round Reed, you're in for a treat!

Nutritional Profile of Avocado

Let's take a moment to appreciate the nutritional powerhouse that is the avocado. This fruit is not just about its creamy texture and delicious taste. It's also packed with a host of nutrients that make it a truly super food!

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Nutrients Present in Avocados

Avocados are a treasure trove of nutrients. Here's what you'll find in a typical avocado:

  • Vitamins: Avocados are packed with vitamins K, C, E, and B-6. They also provide a good amount of pantothenic acid, niacin, and riboflavin.
  • Minerals: Avocados are a great source of minerals like potassium (even more than bananas!), magnesium, and copper.
  • Fibre: Avocados are rich in dietary fibre, which is essential for a healthy digestive system.
  • Healthy fats: Most of the fat in an avocado is oleic acid, a monounsaturated fat that's linked to reduced inflammation and better heart health.

With such a nutrient-dense profile, it's no wonder that avocados are often hailed as a superfood!

Caloric Content

While avocados are packed with nutrients, they're also high in calories. A typical avocado contains around 240 calories. But don't let that put you off! The calories in avocados come from healthy fats, which are essential for our body and can actually help with weight management when consumed in moderation.

Is Avocado High in Protein?

Compared to other fruits, avocados do contain a higher amount of protein. Here's what you need to know:

  • A typical avocado provides around 3 grams of protein.
  • While this might not seem like a lot, it's quite impressive for a fruit!
  • The protein in avocados is complete, meaning it contains all nine essential amino acids that our bodies can't produce on their own.

So, while avocados might not replace your protein shake, they're a great way to add a little extra protein to your diet.

With such a rich nutritional profile, avocados are more than just a tasty treat. They're a fantastic way to boost your intake of essential nutrients and make your meals more satisfying. So, why not add some avocado to your plate today?

Health Benefits of Avocado

Now that we've explored the nutritional profile of avocados, let's delve into the health benefits that this superfood offers. From boosting heart health to aiding digestion, avocados are a wellness powerhouse!

Top Health Benefits

Avocados are not just delicious, they're also incredibly good for you. Here are some of the top health benefits of avocados:

  • Heart Health: The monounsaturated fats in avocados can help lower bad cholesterol levels, reducing the risk of heart disease.
  • Digestive Health: The high fibre content in avocados aids digestion and helps maintain a healthy gut.
  • Eye Health: Avocados are rich in lutein and zeaxanthin, antioxidants that are beneficial for eye health.
  • Weight Management: The healthy fats and fibre in avocados can help you feel full and satisfied, which can aid in weight management.
  • Bone Health: Avocados are a good source of vitamin K, which is essential for bone health.

Daily Consumption: Pros and Cons

Wondering if you should eat an avocado every day? Let's weigh the pros and cons:

  • Pros: Daily consumption of avocados can provide a steady intake of good fats, fibre, and various essential nutrients. It can also help maintain healthy cholesterol levels.
  • Cons: While avocados are healthy, they're also high in calories. So, if you're watching your calorie intake, you might want to limit your avocado consumption.

Remember, moderation is key when it comes to any food, even superfoods like avocados.

Best Time to Eat Avocado

Is there a best time to eat avocado? Not really! Avocados can be enjoyed at any time of the day:

  • Breakfast: Start your day with avocado toast or add some avocado to your morning smoothie.
  • Lunch/Dinner: Add some sliced avocado to your salad or use it as a healthy topping for your dinner.
  • Snack: Enjoy an avocado as a nutritious snack between meals.

Recommended Daily Intake

While avocados are healthy, it's important not to overdo it. A good rule of thumb is to aim for half an avocado per day. This will provide you with a good amount of healthy fats, fibre, and other nutrients, without going overboard on calories.

Avocados are not just a tasty addition to your meals, they're also packed with health benefits. So, why not enjoy this nutritious fruit and reap its benefits?

Avocado Recipes: From Simple to Gourmet

Now that we've covered the health benefits of avocados, let's dive into the delicious world of avocado recipes. Whether you're a seasoned chef or a kitchen newbie, these recipes will help you enjoy avocados in a whole new way!

How to Prepare Avocados for Eating

Before we jump into the recipes, let's quickly go over how to prepare an avocado for eating:

  1. Cut: Slice the avocado lengthwise around the seed. Rotate the halves to separate them.
  2. Remove the seed: Gently tap the seed with your knife so it sticks to it. Twist your knife to dislodge the seed.
  3. Scoop: Use a spoon to scoop out the flesh from the skin. Enjoy!

Top 10 Avocado Recipes

Ready to get cooking? Here are the top 10 avocado recipes that you must try:

Avocado Crab Boats:

Ingredients: 2 ripe avocados, 1 cup of crab meat, 1 tablespoon of mayonnaise, 1 tablespoon of lemon juice, 1 tablespoon of fresh cilantro, 1 tablespoon of chives, 1 serrano pepper, 1 tablespoon of capers, pepper to taste.

Steps:

Mash avocados in a large bowl.

Mix in mayonnaise, lemon juice, crab, cilantro, chives, serrano pepper, capers, and pepper.

Spoon the mixture into avocado halves.

Broil until golden.

Chicken Skewers with Cool Avocado Sauce:

Ingredients: 2 chicken breasts, juice of 1 lime, 1 tablespoon of balsamic vinegar, 1 chipotle pepper, salt to taste, 1 ripe avocado, 1 cup of sour cream, 1 tablespoon of cilantro, juice and zest of 1 lime.

Steps:

Marinate chicken breasts in lime juice, balsamic vinegar, chipotle pepper, and salt.

Grill the skewers.

Prepare a cool avocado sauce made from ripe avocado, sour cream, cilantro, lime juice, and lime zest.

Serve the skewers with the sauce.

Avocado and Shrimp Salad:

Ingredients: 1 cup of fresh shrimp, 2 ripe avocados, 1 cup of cherry tomatoes, zesty dressing of your choice.

Steps:

Combine fresh shrimp with ripe avocados, tomatoes, and a zesty dressing.

Enjoy this refreshing and nutritious meal perfect for a light lunch or dinner.

Avocado Breakfast Sandwich:

Ingredients: 2 slices of Italian bread, butter to spread, Swiss cheese, Cheddar cheese, 1 ripe avocado, 2 fried eggs.

Steps:

Toast two slices of Italian bread and spread with butter.

Layer with Swiss cheese, Cheddar cheese, sliced avocado, and fried eggs.

Enjoy this hearty breakfast sandwich to start your day.

Seven-Layer Dip with Avocado:

Ingredients: 2 ripe avocados, 1 tablespoon of cilantro, 1 cup of salsa, juice of 1 lime, 1 teaspoon of garlic salt, pepper to taste, 1 cup of sour cream, 1 tablespoon of taco seasoning.

Steps:

Prepare a layer of mashed avocados mixed with cilantro, salsa, lime juice, garlic salt, and pepper.

Top it with sour cream mixed with taco seasoning for a zesty kick.

Enjoy this party favourite with tortilla chips or fresh veggies.

Avocado Smoothie:

Ingredients: 1 cup of milk, 1 ripe avocado, ½ cup of vanilla yoghurt, 3 tablespoons of honey, 8 ice cubes.

Steps:

Place milk, avocado, yoghurt, and honey into a blender; add ice cubes and blend until smooth.

Enjoy this creamy smoothie as a delicious and nutritious start to your day.

Homemade Sushi with Avocado:

Ingredients: 2 cups of short grain white rice, preferably Japonica, 1 ripe avocado, or your choice of fillings (like cucumber or cooked shrimp).

Steps:

Prepare sushi rice according to package instructions and let it cool.

On a sushi mat, place a sheet of nori. Spread a thin layer of rice on the nori, leaving a small space at the top.

Place thin slices of avocado and your choice of fillings on the rice.

Roll the sushi tightly using the mat, then slice it into bite-sized pieces. Serve with soy sauce, wasabi, and pickled ginger.

Avocado Salad:

Ingredients: 2 ripe avocados, 1 cup of cherry tomatoes, 1 cucumber, 1 red onion, olive oil, juice of 1 lemon, salt and pepper to taste and fresh herbs like cilantro or parsley (optional).

Steps:

In a large bowl, combine diced ripe avocados, vibrant cherry tomatoes, crisp sliced cucumbers, and thinly sliced red onions.

Drizzle with a dressing made from olive oil, lemon juice, salt, and pepper. Toss gently to combine.

Top with fresh herbs like cilantro or parsley, if desired. This refreshing salad is perfect for a light lunch or a side dish at dinner.

Chocolate Avocado Pudding:

Ingredients: 2 ripe avocados, 1/4 cup of unsweetened cocoa powder, 1/4 cup of a sweetener of your choice (like honey or maple syrup), and 1/4 cup of milk or a milk alternative.

Steps:

In a blender, combine the ripe avocados, unsweetened cocoa powder, the sweetener, and the milk or milk alternative.

Blend until smooth and creamy.

Chill the mixture in the fridge for at least an hour before serving.

Enjoy this healthy and delicious dessert that you can whip up in just a few minutes. You can top it with fresh berries or a dollop of whipped cream if desired.

Taco Casserole with Avocado:

Ingredients:

1 pound of ground beef, 1 packet of taco seasoning, 1/2 cup of water, 1 cup of salsa, 2 ripe avocados (diced), 2 cups of shredded cheese, tortilla chips, lettuce, tomato, and sour cream for serving.

Steps:

Preheat your oven to 375°F (190°C).

In a large skillet, cook the ground beef over medium heat until browned. Drain the excess fat.

3. Stir in the taco seasoning and water, then simmer until the mixture has thickened.

4. Stir in the salsa.

5. In a casserole dish, layer the beef mixture, diced avocados, and shredded cheese.

6. Bake in the preheated oven for 20 minutes, or until the cheese is bubbly and golden.

7. Serve the casserole with tortilla chips, lettuce, tomato, and sour cream. This hearty casserole is a family-friendly dinner that's sure to be a hit.

These recipes showcase the versatility of avocados and how they can be used in a variety of dishes, from breakfast to dessert. So, why not give them a try and discover your new favourite avocado recipe?

Avocado Toast and Beyond

Avocado toast is a classic, but there's so much more you can do with avocados. From salads and sandwiches to smoothies and desserts, the possibilities are endless!

Avocado Smoothies and Shakes

Avocado smoothies and shakes are a delicious and nutritious way to start your day. Just blend an avocado with your favourite fruits, some milk or yoghurt, and a sweetener if desired. You'll have a creamy, satisfying smoothie that's packed with nutrients.

Avocado Juice: Benefits and How to Make

Avocado juice is another great way to enjoy this superfood. Just blend an avocado with some water, a bit of sugar, and a squeeze of lime. Not only is it delicious, but it's also packed with the health benefits of avocados.

Indian Style Avocado Recipes

Avocados are not traditionally used in Indian cuisine, but they can be a delicious addition to many Indian dishes.

Try adding mashed avocado to your roti dough for a softer roti, or blend it into your favourite chutney for a creamy twist. You can also make an avocado lassi by blending an avocado with yoghurt, water, and a bit of sugar.

So, there you have it! A world of delicious avocado recipes awaits you. Whether you're a fan of the classic avocado toast or looking to try something new, these recipes are sure to satisfy your avocado cravings.

Avocado Oil: A Versatile Ingredient

Benefits of Avocado Oil

Avocado oil is a treasure trove of health benefits. Here's why you should consider adding it to your diet:

  • It's rich in monounsaturated fats, which are heart-healthy and can help lower bad cholesterol levels.
  • It's packed with lutein, an antioxidant that's great for eye health.
  • It's a fantastic source of vitamin E, which boosts your immune system and keeps your skin glowing.

Avocado Oil vs Olive Oil

Avocado oil and olive oil are both champions in the world of healthy oils. Here's how they stack up against each other:

  • Both are high in monounsaturated fats and offer a range of health benefits.
  • Avocado oil has a higher smoke point than olive oil, making it a better choice for high-heat cooking like frying and sautéing.
  • Olive oil, with its distinct flavour, is a classic choice for dressings and low-heat cooking.

Why choose one when you can enjoy the benefits of both?

Avocado Oil for Hair and Skin

Avocado oil isn't just for cooking - it's a beauty powerhouse too. Here's how you can use it:

  • It's rich in vitamins A, D, and E, which nourish and moisturise your skin.
  • It's a great natural remedy for dry, damaged hair. Use it as a hair mask to hydrate your locks.
  • Apply it to your skin for a boost of moisture. Just remember to do a patch test first to ensure you're not allergic.

Avocado Oil in Indian Cooking

Avocado oil can add a unique twist to your Indian cooking. Here's why:

  • It's a great alternative to traditional oils like ghee or coconut oil.
  • Its high smoke point makes it ideal for frying and sautéing.
  • Its mild flavour won't overpower the spices in your dishes.

So, why not give it a try in your next curry or stir-fry?

DIY: Making Avocado Oil at Home

If you're feeling adventurous, you can even make your own avocado oil at home. Here's a simple method:

  1. Wash and peel twelve avocados.
  2. Cut each one in half and remove the pit.
  3. Scoop out the fruit and place it in a food processor or blender.
  4. Blend until you have a smooth paste.
  5. Spread the paste out on a baking sheet and bake at a low temperature until it's dry.
  6. Once it's dry, press the paste to extract the oil.

Voila! You've made your own homemade avocado oil. It's a fun project and a great way to make use of extra avocados.

Avocado: Price and Availability in India

Current Avocado Price

As of now, the price of avocados in India is approximately ₹975 per kilogram for premium quality Hass avocados. However, prices can vary depending on the season and the region. Here's a simple breakdown:

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Quality Price (per kg)
A-grade Hass Avocados ₹975
Imported Avocado (per piece) ₹89
Midday Kerala Tropical fresh Avocado (1kg) ₹439

Where to Buy Avocados

Wondering where to find avocados? Here are some options:

  • Supermarkets and local fruit markets: You can find avocados in most supermarkets and local fruit markets across India.
  • Online platforms: For a more convenient shopping experience, consider online grocery platforms. They offer a wide range of fresh fruits and vegetables, including avocados, and deliver right to your doorstep.

Two popular online platforms are Big Basket and Swiggy Instamart. Big Basket offers a wide range of fresh produce and often has great deals and discounts. On the other hand, Swiggy Instamart is perfect for quick deliveries. Amazon India also offers a variety of avocados, including imported pieces and local varieties.

Conclusion

Recap of Avocado Benefits and Uses

So, there you have it, folks! We've taken a deep dive into the world of avocados, exploring everything from their origins and taste to their nutritional profile and health benefits. We've also looked at some delicious recipes and the versatility of avocado oil. Here's a quick recap:

  • Avocados, also known as 'butter fruit' in India, are nutrient-dense fruit packed with heart-healthy fats, vitamins, and antioxidants.
  • They offer numerous health benefits, including improved heart health, better digestion, and enhanced eye health.
  • Avocado oil is a versatile ingredient that's great for cooking and can also be used for skin and hair care.
  • With a variety of recipes from avocado toast to avocado smoothies, it's easy to incorporate this superfood into your diet.

Encouragement for Incorporating Avocado into Diet

Now that you're well aware of avocados, we encourage you to give them a try if you haven't already. Whether you're whipping up a quick avocado toast for breakfast, enjoying a refreshing avocado smoothie, or trying out a new recipe with avocado oil, there are countless ways to enjoy this versatile fruit.

Remember, a healthy diet is all about balance.

So, while avocados are incredibly nutritious, they're best enjoyed as part of a varied diet. Happy eating!

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Shuaib Azam
Shuaib is a Marketing & Growth lead at Hubble. When he isn't working on growth initiatives, Shuaib writes fiction and doodles space monkeys.

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