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Avocado Day: Enjoying this New Superfood

 

If there’s any fruit closest to attaining the status of a vegetable, it would be the well-loved avocado. You can consider this pearl-shaped, dark-green fruit the potato of the fruit world – versatile, healthy, and yummy enough to deserve its own ‘Avocado Day.’

Whether you want to bake, blend, grill, slice, or even just eat it straight from its skin, there’s surely an avocado dish you will enjoy. It’s effortless to prepare and oh-so-delicious, after all.

Related read: Mediterranean Diet 101: a Guide for the Filipino Palate

Plus, as mentioned above, avocado boasts a whole host of health benefits. From essential nutrients to a possible link to lowering weight, avocado is a neutral-flavored natural wonder food that you can pair with everything. No wonder it should have its own Avocado Day!

In this article, we’re going to talk all about avocados, their various health benefits, and how you can become healthier by eating them in yummy ways. After all, we at Brittany believe that a healthy life is a beautiful life.

sliced avocado on clean white marble table | luxury lifestyle and homes by brittany corporation

Avocado: the new superfood

 

Avocado Day: Health Benefits

Before we go full-on celebrating Avocado Day by whipping up all sorts of delicious avocado dishes, let’s first talk about the health benefits that you can get from this fantastic food, backed by scientific research.

Contains a Ton of Different Vitamins and Nutrients

Avocado is being popularized as a superfood, and for a good reason. This green jewel is full of over 20 kinds of healthy vitamins and minerals. Some of the most plentiful nutrients that you can find in a single piece of avocado are:

● Vitamin C

● Vitamin B5

● Vitamin B6

● Vitamin E

● Vitamin K

● Folate, and

● Potassium

And that’s just the beginning. Avocados also contain trace amounts of manganese, magnesium, iron, zinc, copper, phosphorus, thiamine (Vit B1), riboflavin (Vit B2), and niacin (Vit B3).  They also contain about 2g of protein and 15g of healthy fats.

More than that, avocados are known not to contain any sodium or cholesterol and only have minimal amounts of saturated fat, one of the unhealthiest types of fat.

Full of Monounsaturated Fatty Acids

That said, avocados are some of the fattiest plant-based food on earth, with over 77% of their calorie content in fat.

But not just any fat – most of the fat in this fruit is oleic acid, a type of monounsaturated fatty acid that can also be found in olive oil. This type of fat is associated with reducing inflammation, and is even shown to have positive effects on cancer-linked genes.

Avocado oil is also a safe and healthy choice for cooking. The fats in this type of oil are resistant to the oxidation induced by heating, which is typical with other cooking oils.

Loaded with Eye-protecting Antioxidants

Our parents have always told us that colorful food is good for the eyes, and while avocados aren’t that brightly colored outside, they do contain the same properties.

Avocado contains carotenoids (the pigment that gives bright yellow and red plants its color) called zeaxanthin and lutein. Carotenoids, in general, have various well-known health benefits, but carotenoids found in avocados are discovered to be essential to eye health in humans.

Various researches have shown that regularly eating avocados drastically reduces the risk of macular degeneration and cataracts.

As you can see, Avocado Day isn’t just good for your stomach; it’s also fantastic for the eyes.

Weight-loss Friendly

Avocado is a delicious gift that keeps on giving – or taking away, depending on how you look at it. It turns out there is already some scientific evidence that proves avocado helps in reducing weight.

One study revealed that people who ate avocado with a meal felt satisfied 23% more than usual and even had a lower desire for food by 28% for the next 5 hours. Consistently eating avocado might hold up this satisfaction in the long term, naturally reducing your appetite and allowing you to lose and keep off weight.

More than that, this fruit also has a very low carb content and is high in fiber, making it a great addition to any diet. Definitely a good companion for your exercise routine around your luxury house and lot! What’s not to love?

ALSO READ: Burn Calories with Low-Intensity Workout Regimens

Lowers Cholesterol and Triglyceride Levels

Are you looking for something good for the heart? You just might have to hold an Avocado Day every month.

Cholesterol and triglyceride are called ‘blood markers.’ These are fatty substances in the blood that can indicate an increased heart risk. You might have heard of these being thrown around on the internet and social media.

Our wonder food has been shown to help:

● Reduce levels of total cholesterol in the body

● Reduce levels of triglycerides in the blood

● Lower LDL (bad) cholesterol, and

● Increase HDL (good) cholesterol

Another study even found that the inclusion of avocado in a vegetarian, low-fat diet significantly enhanced the subjects’ cholesterol profile.

Avocado Day Dishes

Now we know just how good avocados are for the stomach, eyes, and even the heart. Are you ready for some Brittany-special Avocado Day dishes to take advantage of this fantastic superfood? Here you go!

Avocado Day Guacamole

avocado guacamole food dip flat lay | luxury lifestyle and homes by brittany corporation

Guacamole is a great, versatile dish.

 

Good ole guacamole! If there’s anything that avocado is known for, it’s this heart-healthy and wholesome treat. Whether you’re chillaxing in your respective luxury homes or enjoying a small outdoor date with the fam, guac is a healthy dip, salad ingredient, and condiment.

For this recipe, use large avocados that weigh about 220 grams (8 ounces). If you’re using a smaller avocado for the recipe, adjust accordingly.

Ingredients

● Four large ripe avocados: peeled and seeded

● 1 juiced lime

● 3 Tbsp. finely minced onion

● 1 thinly sliced serrano chili

● 1 finely minced clove garlic

● 2 Tbsp. finely chopped cilantro (optional)

● 1/8 tsp. salt

● 1/8 tsp. pepper

● 1 ¼ inch-diced medium tomato

Instructions

1. In a medium bowl, pour lime, chile, onion, garlic, and cilantro.

2. Mash together until the desired consistency is achieved (whether smooth or chunky).

3. Add salt and pepper to taste.

4. Add tomatoes and stir, be careful not to mash the tomato with the rest of the guacamole.

5. Serve.

Baked Avocado and Eggs

Even though this dish sports that classy aesthetic appeal, it’s not hard to make at all! You can bake it while preparing a bigger dish or while in the shower. It’s so easy you can even have your kids help you make it.

If you have to report to your busy office as an entrepreneur, you don’t want to go without a delicious and nutritious snack. You can take baked avocado and eggs fresh out of the oven and into a to-go container, and they will be firm enough to keep while still being wonderfully spreadable an hour or two later as you get to where you’re going.

This recipe serves 4, each serving containing half an avocado and an egg. Like the previous recipe, this one uses large avocados, weighing about 220 grams or 8 ounces.

Ingredients

● 2 large avocados (halved and seeded)

● 4 large eggs

● salt

● black pepper

● 2 tbsp. chopped fresh chives

● other herbs, to taste

Instructions

1. Preheat oven to 220ºC (425°F).

2. Prepare a baking sheet by lightly coating it with non-stick spray.

3. Gently scoop out approximately 2 spoons of avocado from each halve, making a small crater in the middle of the avocado pieces. This is where the eggs will go, so be approximate how much space the egg will take.

4. Keep the avocado pieces in a stable position and crack 1 egg. Break contents into the avocado well. Keep the yolk intact as much as possible.

5. Season with salt and pepper to taste.

6. Repeat for the other eggs and avocados.

7. Bake in a preheated oven for about 18 minutes, or until the eggs have set and cooked to taste.

8. Serve immediately, garnished with chives and other herbs to taste.

Stuffed Avocado With Pickled Veggies

Avocado Day won’t be complete without this zesty and refreshing avocado-and-veggies mix. This vegan/vegetarian-friendly dish is a significant source of fiber, vitamin K, C, and potassium.

This healthy recipe is sure to make any meal more delicious, no matter the occasion. You could be showing off your Brittany-developed luxury house and lot for sale to a potential buyer, or having a small get-together in one of your luxury homes, and this recipe will still be a great dish to serve.

We suggest serving with other fermented or pickled food such as kimchi, sauerkraut, and artichoke hearts for themed effect.

Once again, using large avocados for this recipe, weighing about 220 grams or 8 ounces.

Ingredients

● 2 Tbsp. of mixed pickled vegetables, such Italian giardiniera, etc. drained

● 1/2 large ripe avocado, halved and seeded

● Balsamic glaze (optional)

Instructions

1. Prepare avocado dish by deseeding and making sure there’s a big enough cavity to fit the vegetables.

2. Fill the cavity with pickled vegetables.

3. Drizzle with balsamic glaze to taste, if so desired.

Avocado Day Special Chicory And Nori Buckwheat Noodle Bowl

Healthy asian cuisine food noodles with chopsticks | luxury lifestyle and homes by brittany corporation

Buckwheat noodles are healthy dishes that can have a lot of variations.

 

Breakfast, midday snack, lunch, and even dinner – avocado is so versatile that it can be served at any time of the day, with the proper preparation. For this one, we’re going to go with lunch-ready food perfect for bringing over when you visit a friend in their luxury condominium or if you just want an avocado day all to yourself.

Buckwheat noodles are healthy, have anti-inflammatory properties, and are gluten-free. Served with other healthy, flavorful ingredients such as chicories, they’ll make a refreshing and filling lunch.

You can substitute buckwheat noodles for your noodle of choice. You can even use quinoa for the base, or if you’re craving for some good ole Filipino twist, steamed rice.

This recipe serves four servings containing 1 cup of greens, ½ avocado, and 30 grams (1 oz) of pasta.

Ingredients

Salad

● 2 cups chicories (450g total)

● Optional addition of 2 cups tatsoi, radicchio, and bok choy (450g total)

● 2 cups baby spinach (450g total)

● 4 ounces buckwheat noodles, cooked (113g)

● 5 very thinly sliced small radishes

● 1–2 thinly sliced avocados

● 1/4 cup hazelnuts toasted, skins removed and coarsely chopped (45g)

● 3/4 cup toasted nori, crumbled (84g)

Dressing

● 2 tbsp. lemon juice (could also be rice vinegar)

● 2 tbsp. toasted sesame oil

● 1/2 tbsp. maple syrup

● Black sesame seeds

● Salt

Instructions

1. Heat a heavy skillet over the stovetop on a medium setting.

2. As it is heating, distribute a drizzle of olive oil on the chicories

3. Cook chicories on the hot skillet until it wilts. Toss once to cook evenly.

4. Remove the chicories from the skillet when properly cooked. Let cool.

5. Toss chicories with small spinach. Set aside.

6. Mix maple syrup, lemon juice, vinegar, and oil in a small bowl until thoroughly combined. Set aside.

7. Serve the buckwheat noodles on one large bowl or individual plates, along with the chicory and greens.

8. Drizzle the colorful, zesty dressing over the salad and toss until equally distributed.

9. Sprinkle the sliced avocados, radishes, hazelnuts, sesame seeds, nori, and salt.

10. Serve.

Avocado Day Cavatappi With Edamame

This Cavatappi dish stars our beloved power food – avocado, the perfect marriage of Pasta Day and Avocado Day. The creaminess of avocado combines well with the tanginess of feta. With a refreshing dash of pepper and lemon, they create an impressive yet straightforward dish that contains all the nutrients you need for the day. Without a doubt, it’s packed with all sorts of goodies, just like a luxury house and lot from Brittany.

This dish serves four, with one cup per serving.

Ingredients

● 12 ounces Cavatappi pasta (400g)

● 1 cup shelled edamame (155g)

● 2 large, ripe avocados

● 1/4 cup feta (37g)

● Juice of 1/2 lemon

● 1 tbsp. olive oil

● 2 cups gently torn baby spinach leaves (450g)

● Salt

● Pepper

● Crushed red pepper

Directions

1. Cook the pasta in a large pot of boiling water according to product instructions.

2. While cooking, add several pinches of salt and several drops of olive oil

3. Before the pasta is fully cooked, add edamame to the pot and blanch it with the residual heat.

4. Remove the pasta and edamame from the heat.

5. Drain and rinse with cool water. Set aside and let cool.

6. Add the beans and pasta into one bowl with a wide opening.

7. Add avocado flesh to the mix as quickly as you can, as well as the spinach.

8. Toss well until all ingredients are evenly distributed.

9. Season with salt, pepper, and olive oil to taste. Toss again.

10. Serve into bowls.

11. Top with red pepper to taste.

12. Serve.

Enjoying Your Avocado Day

An avocado a day keeps the doctor away. Unless the doctor is also eating avocado, which means you can probably invite him to your luxury home and have a fun Avocado Day.

There’s only one thing we want to say here: eat your avocados. It’s filled with nutrients and tons of health benefits. More than that, this fruit is delicious and super easy to prepare, perfect for both done-up dishes or quick bites alike. Incorporating this fruit into your diet will help you be much healthier and live a more beautiful life.

Here at Brittany, we care about our clients’ well-being. We want every one of our homeowners to enjoy the most beautiful things in life, whether that’s our exclusive communities or the informative and educational content we publish for your good.