It’s time for guacamole. There is nothing easier and faster to prepare. When buying avocados select the soft ones and not too light colored ones(that is the sign that the avocado is picked too early). The rest is chopping, mixing, and enjoyment.
Few words about avocado
Avocado is a fruit considered as one of the most nutritious products of nature. The name “avocado” comes from the Aztec word ahuacatl.A colloquial name for avocado is “alligator pear”, which indicates the shape and rough surface of Avocado crust.
There are more than 80 varieties of avocado, which are classified into three categories ( Mexican, Guatemalan and West Indian ), and the most popular are: Bacon, Fuerte, Gwen, Hass, Pinkerton, Reed, Zutano. In the US, the most popular avocado variety is the hass. Avocado is great for quick preparation of cold soup with cucumbers, tomatoes or zucchini during the summer period.
Health benefits of avocado
The medicinal properties of avocado are numerous and exceptional. It is important to highlight the quality composition of fatty acids which benefit the cardiovascular system and among them the monounsaturated oleic acid, which helps to lower cholesterol and prevent its harmful effects. Avocado naturally contains sterols, and most of it is beta-sitosterol, which is structurally similar to cholesterol, which, when consumed with food containing cholesterol, inhibits its absorption, thus preventing its negative effects.
Avocado is rich in potassium, which helps regulate blood pressure. Avocado contains ingredients which prevent breast and prostate cancer thanks to a large proportion of carotenoids lutein and vitamin E. Avocado will enrich salads or sauces like salsa with creamy taste and texture, and it will also significantly increase the body’s ability to absorb carotenoids from vegetables (due to the fat content in avocados and carotenoids that are fat soluble).
Studies have also shown that the sterols, especially beta-sitosterol, effectively prevent and treat diseases of the prostate such as benign prostatic hyperplasia, reduce the development of prostate and intestine cancer cells and serve as active prevention against some forms of leukemia. It also acts antiviral, antibacterial and antifungal. Avocado is a rich source of vitamin E, which besides skin protection, is also good for the normal functioning of the body.
Dietary fibers in avocados, if taken on a daily basis, regulate digestion and protect gastrointestinal system. Foods rich in fibers reduce the risk of hemorrhoids, irritable bowel syndrome and diverticular disease of the colon. High fiber intake reduces the risk of developing type 2 diabetes. Fibers help with weight control because they require more chewing, they bind water to themselves, and they increase the volume and retain longer, which gives a feeling of satiety and reduces the risk of overeating. It also has no caloric value.
- 2 avocados
- 2 tablespoons of lemon juice
- 2 spring onions
- ½ teaspoon of garlic granules
- 2-3 tablespoons of olive oil
- 1 chili pepper
- black pepper
- Peel the avocado and remove the seed. Sprinkle with lemon juice, then chop finely using a fork.
- Add chopped onions, garlic, olive oil, chopped hot pepper, salt, and pepper.
- Mix well, cool down and serve with toasted bread, tortillas or tacos.