Avocado is an amazing food with its high natural oil and protein content. They are are rich in vitamins and minerals, in particular vitamin E which is important for the protection of cell membranes, where it prevents fats being oxidised and creating damaging free radicals. It also maintains healthy skin, heart, nerves, muscles and red blood cells. Avocados also contain B vitamins which are essential for releasing energy and the mineral copper which is vital for forming red blood cells and for helping the absorption of iron from other foods. Avocados are high in fat but that fat is largely monounsaturated fat, specifically oleic acid which is an omega - 9 fat found in high amounts in olive oil and many nuts. Monounsaturates should replace saturated fats in the diet because they reduce harmful cholesterol (LDL) without reducing the levels of healthy, beneficial HDL cholesterol.
Try this delicious salad recipe which is substantial enough to be served as a meal
Thai Avocado & Prawn Salad Recipe
- 50g creamed coconut, grated
- 2 tablespoons hot water
- 150ml natural yoghurt
- juice of 1 lime
- pinch chilli powder or cayenne pepper
- 4 spring onions (scallions) sliced
- 250g peeled cooked prawns
- 2 large ripe avocados
- 1 large crisp lettuce
- 100g rocket (arugula)
- 1 mango, peeled and sliced
- 2 tablespoons coriander leaves
Directions:
- Mix the grated coconut and hot water in a bowl and leave to cool. Add the yoghurt to the bowl with half the lime juice and chilli or cayenne pepper.
- Add the spring onions and prawns.
- Halve the avocados and discard the stones. Remove the flesh, slice into thin slices and dress with the remaining lime juice.
- Arrange the lettuce and rocket on serving plates. Add the mango slices and coriander leaves. Top with the avocado slices and spoon over the prawns in their dressing.
Serves 4
Notes:
- Blended with yoghurt and herbs avocados can be made into a variety of dips and salad dressings or just cut into chunks and add to salads.
- Make a delicious guacamole by combining the flesh from 2 avocados with 1-2 cloves of crushed garlic and the juice of a lemon or lime. Season to taste with Tabasco sauce, ground cumin and chilli powder. You can also add some finely diced onion, chillis or finely chopped skinned and deseeded tomatoes.
- Avocados are also a great weaning food for babies from the age of 4 months. Mash down to make a smooth, highly nutritious, easily digested and delicious puree.
- If you buy hard, unripened avocados ripen them by storing at room temperature in a brown paper bag with a banana. Once ripe they can be stored in the refrigerator for approximately three more days.
