Here’s why you should add avocados into your weekly meal plan

2020-03-14 - URSULA LEONOWICZ avocadosfrommexico.ca.

Smooth, filling, deliciously versatile and packed with health benefits, there’s never been a better time to enjoy avocados from Mexico than now, during national nutrition month.

Whether you’re already an aficionado and start every day with avocado toast (a popular breakfast trend for 2020), or have yet to discover the superfruit, anytime can be avo time thanks to its unique nutritional content that’s high in healthy, unsaturated fat, vitamins and minerals.

If avocados are not already part of your weekly meal plan, these are the top five reasons why they should be:

1. RICH IN HEALTHY FATS

Health guidelines recommend eating a balanced diet that includes foods with good — also known as unsaturated — fat. The avocado is unique in the fruit family because it’s a healthy source of nutrients; total fat content in a 50-gram serving (about onethird of an avocado) is six grams, and 75 per cent of the six grams is unsaturated fat.

2. KEEPS YOUR HEART HEALTHY

The all-mighty avocado really shines when it comes to heart health. Rich in fibre, avocados can help reduce the risk of heart disease, including heart attacks and strokes, as well as obesity and Type 2 diabetes. Completely sodium-free, avocados can even help in reducing blood cholesterol levels.

3. FULL OF NUTRITION

In addition to being delicious, avocados are nutritious: one-third of an avocado contains nearly 20 vitamins and minerals. They’re also a nutrient booster, and have the incredible ability to help the body absorb fat-soluble nutrients like vitamins A, D, E and K from foods such as fish, eggs, almonds and kale.

4. LOW-CALORIE SNACK FOR ON THE GO

Avocados make you feel fuller for longer and can help you maintain a healthy weight. They’re a great on-thego snack ( just pack a spoon!) and also pair well with eggs, either in the morning or after a workout, for a knockout healthy fat and high-quality protein combo that encourages muscle tissue repair and growth.

The best part: one-third of an avocado only contains 80 calories.

5. VERSATILE SUBSTITUTE IN YOUR FAVOURITE RECIPES

Because avocados are so versatile, they’re a great mealtime multi-tasker. They can even help the most adventurous of chefs get more creative with their cooking.

Try adding avocados to salads and side dishes, or stir them into soups or smoothies. They can even replace ingredients that contain saturated fat, like butter and mayonnaise, in many recipes.

WAYS TO USE AVOCADO AS A SUBSTITUTE IN A VARIETY OF TRADITIONAL RECIPES:

• Let avocado take centre stage on toast as a more nutritious alternative to butter, by mashing and spreading or slicing it on and then sprinkling it with your choice of lemon, hot sauce, salt, pepper and spices. It’s delicious covered with arugula and/ or alfalfa sprouts, too.

• Traditional tuna salad takes on a much healthier note when you substitute mayonnaise with fresh, creamy avocado.

• Pesto is a well-loved classic for a reason — it tastes divine — but it’s also full of oil and cheese. Instead, try blending avocado and spinach along with olive oil, lemon, garlic, and spices for a healthier take on the classic Italian favourite.

• Mashed avocados can be used in baking, as an alternative to butter, oil, and even shortening in your favourite chocolate cake recipe, for a healthier result that’s just as moist and delicious. No one will be any the wiser. Incorporating avocado into everyday meals, and your weekly meal plan, is easy, as demonstrated by the recipe below: a fresh, clever take on pasta that doesn’t require cooking and uses avocado for the sauce.

ZOODLES WITH PINE NUTS AND AVOCADO GARLIC CREAM SAUCE

Serves 4

• The flesh of 2 avocados, cubed

• 1 garlic clove, finely chopped

• The juice of half a lemon

• 250 ml (1 cup) sour cream (or yogurt)

• 60 ml (¼ cup) milk

• 3 zucchinis, sliced into noodles

• 125 ml (½ cup) cherry tomatoes, cut in half

AS A GARNISH:

• Roasted pine nuts

• Grated Parmesan