Avocado

Avocado in fitness nutrition

 

When you are bodybuilding, you need to fill your pantry with high-quality, nutritious food that will promote and sustain muscle growth. While it has always had a bad rap for its fat content, there’s a healthy and nourishment supportive food. It doesn’t matter if you follow the Paleo, Metabolic, Vegan or what else diet. Bodybuilders and fitness athletes should all be eating that amazing green fruit – AVOCADO!

 

What is it?

Avocado (its scientific name is Persea Americana, but informally known as “Alligator Pear”) is technically a fruit. Maybe you usually consider it a vegetable, at least from a culinary perspective. But nothing more wrong than that – it is a super healthy rich creamy fruit for both savory and naturally sweet recipes. On top of that, it is being used as a great skin nourishing and soothing ingredient.

There are dozens of varieties: Haas, which is the most popular, Fuerto, Zutano and Bacon.

 

What’s The Flavor?

Avocado has been described as the “poor man’s butter” and it really has a very smooth, nutty, buttery taste.

 

Less of a Gourmet Food But more of an Healthy One

For a fruit avocado is packed with healthy fats, high in vitamins and minerals, anti-oxidants (vitamin C, vitamin E and beta-carotene), rich in fiber (10-15 grams which is more than a bowl of wholewheat cereal) and surprisingly elevated in protein (alas, those aminoacids don’t have the most ideal proportion).

 

How to Select and Store

Since they bruise easily, grocers sells avocado that are still hard to a gentle squeeze.

The degree of avocado ripeness is an important factor in its health benefits. Choose avocados with a slight neck rather than rounded on top – those are tree ripened and will be more tasteful.

Avocado will ripe home at room temperature for a few days or – more quickly – in a paper bag along with an apple or banana. Avocado should have no dark sunken spots. Refrigerate avocados up to a week only after they are ripe – and keep it whole to avoid browning or store portions covered with plastic wrap and together their stone or sprinkled with lemon juice or vinegar.

 

How To Cook It

The overlooked quality of the avocado is its cooking versatility – sweet or salty, mashed or diced, and so on. However it is important to minimize damage to its unique and delicate fats and to make sure it retains its nutritional concentration. You should favor recipes where the avocado is in its raw, unheated form or cooked at the lowest possible temperature or added after the dish has been cooked.

 

Tips for Preparing Avocado:

You want to damage carotenoid antioxidants the least. Most of them are in the dark green flesh just beneath the skin. Use the “nick and peel” method: cut the avocado lengthwise, separate the two halves and cut in quarters, peel each quarter off just as you would do with a banana skin.

 

Disadvantages

Avocado is a high-fat food but keep reading because it is its very unusual fat composition that provides us health benefits. Indeed, what seems a disadvantage, is the point of strength of this super food. However, even if good fats, you don’t want to overdo with consuming unsaturated fats. On top of that, recent research state high fat food is addictive.

 

Advantages

Avocado contains a spectacular array of well-known and less-known carotenoids.

Avocado has many phytosterols and polyhydroxylated fatty alcohols (PFA) that keep inflammation, osteoarthritis and rheumatoid arthritis under control.

As for oleic acid, avocado is similar to olives – it helps absorption of fat-soluble nutrients and lower your risk of heart disease.

Avocado is a relatively low-carb and low-sugar food. Its carb components are unusual. Before being picked from the tree, 60% of its carbs are in the form of 7-carbon sugars (mannoheptulose, sedoheptulose, and related sugar alcohols like perseitol). Those are carbs rarely seen in foods but interesting for scientists because they seems to help regulate blood sugar metabolism.

Avocado falls very low on the glycemic index.

 

I really don’t know what to do with it – Avocado Recipes!

 

Cooking sweets with avocado can sound weird. Actually, it is good and the avocado gives cakes and sweet snacks a creamy bite without leaving a strong avocado taste. On top of that, it drops the calories without dropping the volume. It changes unhealthy into healthy – you can swap the bad fats of butter with the good fats from avocado.

 

1 avocado

2 bananas

4 cups baby spinach

½ cup soymilk or almond milk

Favorite sweetener to taste

1 tbsp unsweetened shredded coconut, optional for garnish

Blend all ingredients until smooth. Refrigerate for at least 2 hours. Stir. Sprinkle with shredded coconut and serve.

 

Ingredients

1 avocado

5 tablespoons cocoa powder

Pinch of salt

60 ml agave nectar or favorite sweetener to taste

¼-1/3 cup rice or almond milk

½ tsp vanilla

 

Put the avocado, cocoa, salt, agave or sweetener, vanilla, milk in a blender. Mix until it is smooth. Cover and chill.

For an easy, natural pudding, dump 1/4 cup of almond butter, 1/2 cup of agave nectar, 1 tsp vanilla, 1/8 cup of cocoa powder, and 1 avocado into a food processor. Process until smooth, adding up to half a cup of water as needed for moisture. For extra creaminess, stir in a bit of coconut oil just before you eat it.

 

A Few More Quick Ideas

Add some avocado or avocado oil to a salad. It increases absorption of carotenoids from this salad between 200-400%.

Spread ripe avocados on bread or rice cakes as a healthy replacement for mayonnaise. It’s also great on burgers in place of high-calorie processed sauces.

Use avocado as a substitute for butter in cakes and cookies.

Brush peeled halves with olive oil and grill them for three to four minutes. Indulge in the creamy molten inside.

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