It’s National Avocado Day! 🥑
It’s no secret that Avocados are one of our favourite fruits. Not only are they absolutely delicious but there are also a number of health benefits associated with them!
1. Avocados are nutrient rich.
Avocados are a great source of vitamins C, E, K, and B-6, as well as niacin, folate, magnesium, and potassium.
Majority of the calories in an avocado come from fat however this is not something to be afraid of. Avocados are full of healthy and beneficial fat which will help keep you fuller for longer and satiated which is so important when on a fat loss journey! Eating healthy fats like Avocado will support your skin health, enhance absorption of fat soluble vitamins, minerals and other nutrients & it can even help boost your immune system!
2. They contain more Potassium than a Banana!
Potassium is a nutrient that most people don’t get enough of and helps maintain electrical gradients in your body’s cells.
100g of Avocado has a whopping 14% of the recommended daily allowance, compared to 10% in bananas, which are typically known as a high-potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.
3. Avocados are loaded with powerful antioxidants that can protect your eyes.
Not only do avocados increase antioxidant absorption from other foods, they are also rich in antioxidants themselves including Carotenoids Lutein and Zeaxanthin which are incredibly important for our eye health.
Studies have shown that they’re linked to a drastically reduced risk of cataracts and macular degeneration which are common in older Australians.
4. Loaded with fibre.
Helps keep you fuller for longer = helps weight control, keep your insides happy, and keeps everything moving along nicely.
Pair a half of avocado with wholegrain toast to up fibre intake. ½ an avo = just under 5g of fibre. Recommended amount is around 25. Fibre helps digestion and prevents constipation.
5. Avocado is healthy for our heart.
Avocados contain 25 milligrams per 30g of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
6. Avocados help to strengthen your bones.
On average, people eat half an avocado at a time which gives them 15% (21 mcg for half an avo) of their daily vitamin K needs. Adult females need around 122 mcg with adult males needing 138 mcg. This nutrient may improve bone density and prevent fractures!
Here are our favourite ways to eat avocado!
Teriyaki Chicken Rice paper RollsÂ
Teriyaki Chicken & Avocado Sushi
Bacon, Egg, Avo & Hash Brown Muffin
- 2x Rice Paper Rolls
- 120g Chicken Breast – weighed raw
- 20g Ayam Teriyaki Sauce
- 50g Capsicum
- 50g Cucumber
- 50g Carrot
- 40g Avocado
- 30g Vermicelli Rice Noodles
- 30mL Ayam Light Sweet Chilli Sauce
- In a small mixing bowl combine the chicken and teriyaki sauce. Place in the fridge and allow to marinate for at least 20 minutes.
- In a non-stick frying pan cook the chicken over a medium heat until browned and cooked through – it should be nice and sticky.
- Meanwhile, prepare and chop all over your veggies and separate into 3 equal portions. Do the same with the cooked chicken.
- To make the rice paper rolls, dip 1 rice paper sheet into a bowl of cold water for ~5 seconds and place on a chopping board. Do not worry if they are still dry this is good!) – work as quickly as possible to add chicken and veggies onto the right hand side of the sheet.
- Fold the right side of the rice paper roll over the top of your mixture, then fold the top and bottom sides neatly. You can now roll the rest of your rice paper roll. Repeat for the remainder of the rice paper sheets and serve with sauce on the side.
Teriyaki Chicken & Avocado Sushi
- 1x Obento Japanese Yaki Nori Sheet
- 45g Pandaroo Sushi Rice – weighed uncooked
- 15mL Obento Mirin Seasoning
- 120g Chicken Breast – weighed raw
- 20g Ayam Teriyaki Sauce
- 30g Avocado
- 20mL Soy Sauce
- In a small mixing bowl combine the chicken and teriyaki sauce. Place in the fridge and allow to marinate for at least 20 minutes.
- In a non-stick frying pan cook the chicken over a medium heat until browned and cooked through – it should be nice and sticky.
- Rinse and prepare the sushi rice according to the packet instructions. Once cooked, add the mirin seasoning and mix through. Allow the rice to cool.
- Meanwhile, prepare the avocado by cutting into even slices
- Place the nori sheet on a bamboo mat, shiny side down. Using your hands, press the sushi rice onto the nori sheet and spread evenly until it is fully covered.
- Place your chicken and avocado along the long end of the nori sheet, leaving a 3-4cm gap from the edge. Roll the gap over the top of the mixture and press firmly down with your hands. Roll the remainder of the sushi into a roll and serve with soy sauce.
Bacon, Egg, Avo & Hash Brown Muffin
- 1x English Muffin
- 40g Shortcut Bacon
- 30g Avocado
- 1x Whole Egg
- 1x Birds Eye Hash Brown
- 1x Bega 50% Less Cheese Slice
- Cook the hash brown in the oven/air-fryer according to the packet instructions
- In a non-stick pan cook the Bacon & Egg. While these are cooking mash your avocado and season to taste by adding salt, pepper & chilli flakes (optional)
- Toast your muffin and get ready to assemble
- Place the bottom of the muffin, hash-brown, bacon, egg, cheese slice, avocado and top of the muffin.
