Avocados are rich in dietary fiber and healthy fats! Avocados can also be eaten salty! Nutritionist shares 2 recipes

Nutritious avocados are not only rich in dietary fiber and healthy fats, but also rich in phytochemicals that can help the body resist oxidation. It turns out that avocados can be eaten salty! Come and try the simple "Avocado Baked Eggs" and the nutritious "Avocado Quinoa Noodles". Eating avocado in a creative way is healthy!

Yellow-green, golden yellow, light yellow... cut the avocado in half with a knife, and the dense flesh will present different shades of beautiful yellow depending on the degree of ripeness. No matter which one it is, it will make you salivate! Compared with other fruits, avocados are not only particularly rich in polyunsaturated fatty acids and dietary fiber, but also contain many minerals and phytochemicals. Moderate intake is good for the body.

Yellow-green, golden yellow, light yellow... cut the avocado in half with a knife, and the dense flesh will present different shades of beautiful yellow depending on the degree of ripeness. No matter which one it is, it will make you salivate!

Avocados are rich in phytochemicals that help fight oxidative damage

Among them, phytochemicals not only make fruits appear colorful and have various flavors, but also have good antioxidant effects. Nutritionist Li Zhiwei said that avocado contains lutein, antioxidant phenols, plant sterols and other phytochemicals.

Studies have shown that lutein may help reduce the risk of aging-related eye diseases; antioxidant phenols can help reduce the oxidative damage of free radicals to the human body; and plant sterols can help lower the level of "bad cholesterol" (LDL-C) in the blood.

Avocado is a high-potassium food. High potassium and low sodium can help control blood pressure.

In addition to phytochemicals, avocados are also rich in the mineral "potassium". What are the health benefits of this nutrient? It turns out that many studies have found that a "high potassium, low sodium" diet not only helps prevent high blood pressure, but can also serve as an auxiliary method for blood pressure control.

Nutritionist Li Zhiwei said that Taiwan currently does not have a daily recommended intake of potassium. However, the World Health Organization (WHO) recommends that adults consume 3,510 mg of potassium per day, while the United States recommends that adults consume 4,700 mg of potassium per day.

On the premise of a balanced diet, each person can consume an average of about 2430 to 3120 mg of potassium from natural foods every day. Every 100 grams of avocado contains 384 mg of potassium, which is a very rich content. Moderate intake can help protect cardiovascular health.

The more ripe the avocado, the more minerals it contains

Interestingly, the longer the avocado is stored after you bring it home and the more it ripens, not only will the skin change from bright green to darker brown, reddish brown, and purple-brown, but the mineral content of the flesh (including potassium, magnesium, calcium, and zinc) will also increase!

If you are afraid of the "grassy smell" of avocado, you might as well keep the avocado for a few more days before eating it. Not only will the aroma and taste be richer and smoother, but the nutritional value will also be higher.

Avocado is easy to eat salty, and baked egg noodles are super nutritious

As for how to eat avocado, the most common ones are avocado milk and avocado salad, but avocado can also be eaten salty! Don’t doubt it, here are 2 salty food recipes provided by nutritionist Li Zhiwei, so that people who don’t often drink milk or like to eat salad can also happily eat avocados!

With just an egg and half an avocado, you can make "Avocado Baked Egg" in a few simple steps. It's delicious when it's hot out of the oven! Suitable for busy office workers as breakfast, easy to get full of energy!

With just an egg and half an avocado, you can make "Avocado Baked Egg" in a few simple steps. It's delicious when it's hot out of the oven! Suitable for busy office workers as breakfast, easy to get full of energy!

【Avocado Baked Egg】

Ingredients: 1/2 avocado, 1 egg, 1/4 teaspoon salt, pepper to taste, green onions to taste

practice/

1. Cut the avocado in half, remove the seeds, and peel off a layer of the avocado skin so that it can be placed stably on the baking tray.

2. Beat the eggs and pour the egg mixture into the hole in the middle of the avocado.

3. Preheat the oven to 200 degrees, put the avocado in the oven and bake until the eggs are cooked.

4. Dice the shallots, sprinkle the shallots, salt and pepper on the avocado baked eggs, and you’re done!

If you want to have a full meal, it’s okay to use avocado in dishes, but it’s definitely not as ordinary as pairing it with white rice! It is recommended to pair it with Taiwanese red quinoa noodles, which are rich in dietary fiber and polyphenols, and drizzle it with avocado salty sauce seasoned with basil, garlic, and black pepper. The avocado noodles with a strong Taiwanese flavor will immediately conquer your taste buds!

【Avocado Taiwanese red quinoa noodles】

Ingredients: 1 avocado, 200 grams of Taiwanese red quinoa noodles, 1/4 teaspoon of salt, 2 cloves of garlic, some black pepper, a handful of basil, and bok choy.

practice/

1. After the water in the pot boils, add red quinoa noodles, boil for 5 minutes, remove from the heat and put into cold water for later use.

2. Place avocado, basil, garlic, black pepper and salt in a blender, add appropriate amount of boiling water and blend into a paste.

3. Pour the sauce over the cooked quinoa noodles and add the blanched bok choy. Done!

Patients with kidney disease should consult a physician and nutritionist before eating avocados

While enjoying avocado delicacies, nutritionist Li Zhiwei reminds that since the kidneys are the main organ for excreting potassium in the human body, patients with end-stage renal disease should follow the instructions of a physician or nutritionist when eating avocados or other high-potassium foods to avoid hyperkalemia-induced arrhythmia, heart failure, and even potentially fatal health problems.