“Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer. Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals” – Medical News Today.
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Avocados are nutrient rich
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:
- 64 calories or 256 kilojoules
- almost 6 grams of fat
- 3.4 grams of carbohydrate
- less than a gram of sugar
- almost 3 grams of fibre
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
Now: If you’re sold on the health benefits but you need a recipe idea, Kayleigh’s Avo Build up is just for you!!
Moving from Ellisras to “vuil-Vanderbijl” was in a lot of aspects very nerve wrecking for me. Gauteng in my mind was… too busy, too polluted, too “vaal” = pale = Vaalriver and completely soulless. When I started as a personal trainer at the Vanderbijlpark Virgin Active I was still very sceptical…and then I met Kayls. What a ray of sunshine. A born and bred Vanderbijlparker, she totally contradicted my preconceived ideas of the Vaal and its people. She has a dazzling personality that always inspires and training her is never dull and certainly never a tedious job. She is a confident and sassy young woman who truly lives life to the fullest and completely soulful. She is also an amazing dance instructor.
Now, onto the avo toast recipe!
100g Avo (we like to use these ones)
100g mixed sweet salad with spinach (we like to use this one)
7g medium fat cream cheese (we use this one)
100g sasko low gi dumpy cranberry brown bread
- Smear a layer of cream cheese on a cranberry bread slice.
- Place the baby spinach and avo on the cream cheese.
- Place sautéed mixed peppers on the bed of spinach and avo and drizzle some honey to taste.
- Place your egg (fried or poached) on the bed of peppers
- Himalayan salt and black pepper to taste.
Thanks Kayls, this avo toast recipe is a winner! For custom nutrition plans, contact me today.