Fuel Heart-healthy avocados
Why and how marathoner and chef Nate Appleman eats an avocado every day
PACKED WITH heart-healthy monounsaturated fats, avocados supply more than 20 runneressential nutrients, including the minerals potassium, copper, zinc, and vitamins C, E, K and B6. At 230 calories per medium avocado, it’s a healthy alternative to butter. Here are some of chef Nate Appleman’s favourite ways to eat the smooth green superveg-that’s-actually-a-fruit. GRILLED RIBEYE Grill a ribeye steak with spring onions and serve with fresh tortillas, tomato salsa and sliced avocado doused in extra virgin olive oil and topped with sesame seeds and sea salt. AVOCADO ‘TORTILLA’ Rub a halved avocado with olive oil and salt and place on a very hot grill. Remove when grillmarked. Serve with a mild feta cheese and salsa. GUACAMOLE Mash an avocado with chopped onion, jalapeño and coriander; mix in lime juice and cumin. TOAST WITH EGGS Fry eggs, remove, then put grated Parmesan in the pan to form a crispy cheese wafer (‘frico’). Smash some avocado on toast and serve with the frico and eggs. GRILLED CHEESE Grill buttered wholewheat bread topped with cheddar and ham and another slice of bread. Open the sandwich and stuff in sliced avocado. . AVOCADO LOLLIES Blend two avocados, a can of coconut milk and the juice of a grapefruit. Add honey to taste. Pour into ice lolly moulds and freeze. AVOCADO SMOOTHIE Blend a frozen banana, half an avocado, a big handful of chopped kale, a tablespoon of almond butter and a handful of frozen pineapple chunks. TOMATO AND AVOCADO SALAD Chop tomatoes, red onions and avocado chunks, and drizzle with extra virgin olive oil and sea salt. Serve with mayonnaise mixed with anchovies and tuna. SALMON AND AVOCADO SALAD Mix chopped lettuce with veg (such as steamed broccoli). Top with a baked salmon steak, lemon juice and soy sauce, sliced avocado and pine nuts.
People who often eat avocados have a smaller waist size and lower body mass index than abstainers.