Salads, drinks, desserts: the avocado is a healthy all-rounder
The avocado is a real all-rounder: it is suitable for preparing salads, dips and spreads, but also for sweet desserts or drinks. In addition, the delicious fruit is rich in vitamins, minerals and unsaturated fatty acids. Nevertheless, avocados should only be consumed in moderation, warn environmentalists.
The avocado is an all-rounder
A few years ago, many Germans only knew avocados from vacation. But now the delicious fruit can be found in almost all supermarkets. In Germany it is mostly used as a dip, for example in the form of guacamole or as a bread topping. But the healthy superfood can do much more: avocados are suitable for salads and soups, they can be baked in the oven and serve as the basis for tempting desserts and delicious drinks. Too often, however, the fruits should not end up on the table.
Delicious and healthy fruits
Avocados are often seen as extremely fat calorie bombs, which is why many avoid the delicious fruits. But the unsaturated fatty acids it contains, which the body cannot manufacture itself, can even help you lose weight.
According to experts, the enzyme lipase plays a role in this, which controls fat burning during digestion and in the adipose tissue.
"In addition there are minerals such as magnesium and potassium, but also iron and vitamins B, E and K as well as provitamin A", said Heidrun Schubert of the Bavarian Consumer Center in a message from the dpa news agency.
According to scientific research, avocados can help lower cholesterol and are good for blood formation. Canadian researchers even tested the use of an avocado fruit lipid - avocatin B - in the treatment of blood cancer a few years ago.
Furthermore, the fruits are said to help build muscle and are therefore very popular with many athletes.
Superfood with poor ecological balance
Avocados used to be exotic to many consumers, but are now available in almost every supermarket.
The fruits mostly come from South America, South Africa, Israel and Spain. The avocado is often a little hard when you buy it, but it ripens quickly at room temperature.
If you want to help, you should store them together with apples, for example. These emit the gas ethylene, which ensures that the avocado ripens faster.
Despite the health benefits, there is also a downside to the avocado boom: the fruits need a lot of water. As the scientists Mesfin M. Mekonnen and Arjen Y. Hoekstra from the University of Twente in Enschede in the Netherlands calculated in a scientific paper, almost 2,000 liters of water are required to produce one kilogram of avocados.
In growing countries where drinking water is scarce, production can have drastic consequences.
Environmentalists also criticize that avocados travel long distances before they land in our supermarket. For this reason, for example, Wiebke Unger from the Vegetarian Association Germany (VEBU) advises to pay attention to organic quality and origin when shopping.
The Stiftung Warentest also has a good tip on its website: “Consume avocados in moderation and consciously as a stimulant. If you only eat half the fruit, drizzle lemon juice on the second half and do not remove the core. Wrapped in foil and cooled, the cut surface stays green. "
Where the avocado variety Hass comes from
For all those who have asked themselves in the supermarket why there is also an avocado variety called "Hass" in addition to the "Fuerte", the nutrition expert Heidrun Schubert explained that this was after the discoverer, the California postman Rudolph Hatred was named. "Today, this variety is one of the tastiest," said Schubert in an older message.
Before preparing the fruits, they should always be cleaned with cold or lukewarm water and scrubbed lightly. Bacteria and pesticides frolic on the chunky skin of the fruit, which can get into the flesh with a knife when sliced open.
There are numerous options for processing the avocado. In the dpa report, ecotrophologist and cookbook author Martina Kittler refers to the mildly aromatic taste of avocado: "It can be wonderfully combined, both hearty and sweet."
The preparation is classic with tomatoes, onions and garlic. But spiciness also harmonizes with the mild fruit: "Chili peppers fit very well," says Kittler.
The cookbook author combines the avocado for a salad with raw pumpkin, apple and coriander and tops the whole thing with mixed seeds, which she previously roasts in honey and chili flakes.
For desserts and drinks
Avocados can also be baked well in the oven. Cookbook author and blogger Ulrike Göbl halves an avocado for the so-called eivocado, takes out some pulp with a spoon and puts an egg in each of the hollows.
The whole thing is then cooked in the oven at medium temperature until the egg has the desired hardness and then seasoned with pepper and salt.
Interesting not only for vegans: avocados can be used as a butter substitute for baking desserts. Göbl also uses the fruit for desserts, for example as the basis for a chocolate mousse.
Although an avocado is mixed with a little unsweetened cocoa powder and maple syrup, the mousse doesn't taste like avocado: "It is overlaid by the taste of the other ingredients, especially the cocoa."
Avocados are also suitable for the preparation of beverages, for example in combination with iced coffee. “In addition to the building effect of caffeine, you also take a dose of vitamins and healthy fats. You can actually see the coffee as a full meal, and it is ideal for a quick breakfast, ”says Göbl. To do this, she mixes half a cup of milk and half a crushed avocado on a cup of cold coffee.
Smoothies or milkshakes can also be prepared with the delicious fruits. There are many more great recipe ideas on Internet portals. (ad)