Fat Free Avocado Salad Dressing Recipe

What Happens If You Include Avocado in Your Daily Diet?

Avocado, besides being a delicious food, can significantly improve health thanks to its multiple properties. More and more nutritionists and food experts recommend adding this food to a balanced diet, and its benefits are so many that it could even be called a superfood. Here’s what happens to your body if you avocado daily:

Fat Free Avocado Salad Dressing Recipe
Avocado Salad Dressing Recipe

1. Increases the level of potassium in the body

Banana is said to be fruit rich in potassium but it is proved that avocado contains more potassium. Potassium is vitally important to our body and is generally consumed in small amounts. The consumption of foods that contain this element helps us to maintain healthy and adequate blood pressure levels, thus preventing cardiovascular diseases.

2. Your heart condition improves

Avocado is one of the vegetables with the highest fat rate, but they are all good fat since most of them are Omega-3 acids. They reduce your body’s triglyceride and cholesterol levels, thus helping to prevent coronary heart disease and stroke.

3. Helps the body absorb nutrients

In addition to the numerous nutrients that this fruit contains (vitamins A, D, E, and K, in addition to antioxidants), some nutrients come from other foods that are only soluble in fats. That is, they must be combined with foods such as avocado so that our body correctly absorbs this type of nutrients.

4. Vision gets improved

Lutein and zeaxanthin are phytochemicals that have the function of antioxidants. In the eyes, they can minimize damage and decrease the risk of macular degeneration and cataracts due to age.

5. Prevents cancer

Several studies have shown that phytochemicals present in avocados can help prevent cancer and reduce the side effects caused by chemotherapy treatments.

6. Relieves symptoms of arthritis

Avocado extract, called avocado unsaturated lipids, can help prevent loss of joint cartilage and thus relieve and slow the age-associated arthritis problems.

7. Helps you lose weight

The consumption of half an avocado a day, associated with a healthy diet, helps to improve digestion, which, in turn, can contribute to weight reduction. Avocado also has a high satiety power, which makes you less hungry. In addition, it reduces blood glucose levels.

8.Provides a lot of fibers

Avocado is one of the foods that have more fiber, around 6.3 grams for every 100 grams of the fruit. The consumption of fiber cleans the colon naturally, eliminating toxins that can cause various diseases such as diabetes or coronary heart disease.

9. Strengthens the immune system

Thanks to its high vitamin content and high levels of folic acid, carotenoids, and magnesium, avocado helps to strengthen the immune system.

10. Strengthens muscles

Daily consumption of avocado helps in the development of muscle mass. This happens thanks to the good amount of proteins, potassium, and zinc present in the fruit.

How to include avocado in your daily diet?

To prepare an unusual main course, you need to know what should be combined with avocado and which products are to be served separately. This fruit is used in the daily diet and includes hot and cold dishes on the festive menu. The easiest way is recommended for those who know how to eat raw avocados, with or without spices and additives.

Avocado sandwiches are suitable for both a light breakfast and a cold snack on a festive table. It is better to add foods that have a pronounced taste while avocado neutralizes and softens the taste. Most often, the fruit is combined with bacon, redfish, omelet, various cheeses, and fresh vegetables. You can basically use fresh or toasted bread or make pita bread.

Ripe fruits can be used for a variety of meat or poultry species: beef, veal, chicken, or duck. It should be remembered that avocado is a high-calorie and nutritious fruit, so the portions should not be bulky. Look at how you can include avocado in your diet:

Avocado diet for baby

Before you enter avocado into your child’s diet, you need to know how old your baby should be so he can eat avocado. There are no special recommendations by pediatricians regarding the period during which the product should be administered. Since the fruit belongs to the category of exotic fruits, it is better to use it in the baby’s diet after three years. During this period, the gastrointestinal tract is already well-formed and processes fatty foods.

However, if your baby doesn’t show any type of allergies and adverse effects and he can eat solid food. If your pediatrician doesn’t contraindicate avocado for your baby, then you can certainly introduce avocado to your baby at the age of 5-6 months. This is how you can include avocado in your baby’s diet:

  • The first part should not exceed half a teaspoon of the day.
  • For children aged 6-9, a quarter of the fruit a day is enough.
  • Children older than 10 years can eat up to half avocado a day.

Knowing how much avocado can be given to children can help diversify and enrich your child’s diet with helpful ingredients. These exotic fruits are better used with mashed potatoes, fruits, and vegetables. Some recipes for your baby are as follows:

  • Raw avocado or avocado puree for 4-6 months babies: Avocado is one of the easiest baby foods to make because you don’t have to cook it! Get rid of the peel and the fresh avocado is ready. One tip: with gentle movements, roll the avocado on the counter a little to make it easier to separate the peel from the meat before you even cut it. Peel an avocado. Cut out its meat, crush it with a fork. You do not need any kitchen machine to puree the avocado, because the avocado is like a banana. It has a very light structure and can be made into a perfect puree with a fork. You don’t have to cook the fruit.
  • Banana-cream avocado (4-6 months): Peel and avocado. Cut out its meat, crush it with a fork. Peel and mash the banana. Put the two types of puree in a blender and puree until the food is right.
  • Avocado and cream cheese (8-10 months): Peel and avocado. Cut out its meat, crush it with a fork. Stir in cream cheese until semi-creamy. Add wheat germ or crushed oatmeal, shape into balls, or spread on toast or biscuits.
  • Avocado diet for children

Once your child eats avocado with ease, it should be borne in mind that the avocado is a fruit that combines very well with other more liquids. And sweet flavors when preparing purees and porridges for the child. So here is some idea for such an avocado recipe for your child:

  • Mashed avocado and pear for children: To start, peel and mash the avocado and pear. Add enough boiled water or milk to obtain a homogeneous puree of the desired consistency. Its softness and creamy consistency make it a very suitable food for unaffected children, especially in the case of a cold or sore throat. When your child is older, crushed, or mixed with lemon, it can be spread on bread, preferably rye or wholemeal. It can also be combined with white meat and rice. If you add garlic, onion, tomato, and chili, it becomes a guacamole for the whole family.
  • Avocado and banana cake: Grind the flax seeds in a blender and let them hydrate in a glass of water for 15 minutes. Then beat the avocado, bananas, flaxseed, oat milk, sugar, and oil in a blender. Deposit the mixture in a bowl and mix with the flour, then add the yeast. Bake in a greased and floured pan at a moderate temperature for approximately 30 minutes. Wait for it to cool and put it in the fridge a little. Just serve!
  • Avocado cream: Whisk the avocado pulp in a blender with the condensed soy milk, lemon juice, and brown sugar. Pour the cream into the avocado peel and garnish with lemon zest. Refrigerate and leave for three hours before serving.
  • Avocado diet for adult

Avocado is not only a marvel of fruit that provides a lot of health benefits, but it is delicious in a lot of recipes, not only for its flavor. But also for its smooth and buttery texture that makes it a perfect substitute ingredient of creams and butter even in pastry. Here are some recipes for you with avocado that you can consume every day:

  • Avocado leaf tea: Boil the water. After boiling, place the avocado leaves in a container and pour the boiling water over the top. Cover and leave to infuse for 30 minutes. Do not consume after 24 hours of preparation.
  • Avocado Hummus: It is about substituting part of the oil in traditional chickpea hummus for avocado. The result is a delicious spreadable cream, slightly lighter in texture than traditional hummus, and slightly more refreshing in flavor. Eating chickpeas has never been so easy, so if you can’t find a way to include legumes in your diet, take note of this avocado hummus.
  • Burger with avocado: Something as simple as an avocado with salt and mashed with a fork can turn into the most delicious sauce to turn a hamburger into a delicate and healthy diet.
  • Low-temperature chicken sandwich with avocado: Even a simple sandwich can become a gourmet snack if we use good bread, slice a chicken breast to make it ultra juicy, and accompany it with some avocado slices.
  • Salmon and avocado omelet: This combination is not bad when you fancy a quick dinner that is out of the ordinary. Juicy and light, we have this salmon and avocado omelet, but loaded with protein.
  • Stuffed avocados: Avocados are not only eaten raw in salad or guacamole but can be heated. What’s more, if it is not very ripe, it is a great way for the meat to get ready to be consumed.
  • Avocado diet for elderly

Avocados are helpful for the elderly in preventing cataracts, fight diabetes and cancer, relieve arthritis. Therefore, the elderly must include avocado in their diet. Some of the recipes that can be tried are as follows:

  • Timbale of avocado and tuna: Cut avocados in half, and remove the pit. Remove the pulp of the avocado and place it in a bowl. Squeeze the lemons over the avocado and mash with a fork until pureed. Let it rest in the fridge. Wash and peel the tomatoes, dice them. Drain the canned tuna liquid and crumble it. Place the avocado puree in the bottom, add the tomato on top and the tuna on top.
  • Broccoli and avocado cream: It is not a cream to eat with a spoon but rather a smooth and tasty cream to spread on a cracker in the afternoon or season a delicious pasta dish. It is a very healthy alternative to which you will give many more uses than you imagine. It contains broccoli, making it rich in fiber, calcium, antioxidants, and minerals. Thanks to avocado, you get the delicious texture and it can be prepared for several days and it lasts in the fridge for 3-4 days. Steam the broccoli until soft, Peel the avocado. Beat the broccoli with avocado, oil, lemon, garlic, chives, salt, and pepper. You can add a little of the broccoli cooking water to make it lighter. It will be ready to eat with pasta, with a fish sauce or to spread between meals.
  • Avocado diet for pregnant women

Avocado is a food that not only contributes to your diet but also contains nutrients that help your baby grow. Consuming it regularly will help you have an optimal pregnancy and much more bearable. The avocado provides both the mother and the unborn baby with doses of vitamins, healthy fats, calcium, magnesium, and even folic acid. Here is some recipe for you to try:

  • Spicy chicken breast with avocado and corn sauce: Spicy dishes are believed to help refresh the body. Then, try this spicy chicken to decrease the heat generated by pregnancy. Avocado gives the sauce a creamy texture, and corn helps to make it fresh
  • Red avocado salad: Mix avocado with onion and beetroot. Season with oil, lemon juice, salt, and pepper and sprinkle with the sprouts.
  • Egg and avocado sandwich with crab salad: Crabs not only have a lot of protein to offer, but also zinc. The trace element helps the immune cells to perform their tasks and ensures beautiful skin and hair. Crabs are also a top source of iodine. Try this sandwich with the combination of crab salad to get the most benefits.
  • Bruschetta with avocado, dried tomatoes, and walnuts: Bruschettas are perfect as a snack, or appetizer. This version, with avocado and walnuts, is rich in good fats that help maintain satiety: pregnant women indeed have to eat often, but there is no need to overdo it. The recipe is very fast and, combined with a salad or vegetable, it could also be an excellent solution for an express lunch or dinner.

Until a few centuries ago avocado was called sailors ‘ butter and this name still occurs. It is, in fact, a food rich in healthy fats which, if consumed properly, can be a valid alternative at the table when you want to lose weight. Some healthy recipes for you with which you can lose weight are:

  • Avocado and banana smoothie: Eating avocado in this smoothie will allow you to start the day with a full energy. In fact, it is a natural cocktail, rich in vitamins and minerals that will help you feel satisfied until lunchtime. In addition, preparing it is not complicated at all, it is ready in 5 minutes.
  • Avocado and ham roulade: Here is an appetizing, healthy, and nutritious way to eat avocado. In fact, it is an ideal dish for a quick dinner that you can combine, for example, with a vegetable soup. It will also be ready in a few minutes and perhaps it will become one of your favorite dishes.
  • Brown rice with avocado: The recommended doses are suitable for a light dinner which you can accompany, if you wish, with a soup. It is also a recipe with an oriental flavor, original and appetizing, also worthy of a special occasion.
  • Pasta with shrimp, corn, and avocado: It is a first tasty dish that combines the delicacy of the crustaceans with the juicy pulp of avocado. It is a very quick recipe to prepare because it requires cooking only for pasta and shrimp. In fact, you can use pre-cooked corn, while avocado is eaten naturally, simply peeled and cut into cubes. The pasta with shrimp, corn, and avocado is nutritious and satiating. Bring it to the table as a single dish: in one shot it will ensure the energy of carbohydrates (pasta and corn), shellfish proteins, vitamins, minerals, and good fats of avocado.

With these simple recipes, you can include avocado in your daily diet and take the advantage of this exotic fruit.