If you're a fan of creamy guac and trendy avocado mousse, then it's only natural that you'd want to learn more about this superfood's health benefits. Avocado is a vibrant and creamy fruit that features a mild, buttery flavor. The perfect addition to your grocery list, this fruit can be diced, mashed, sliced and blended to create a variety of delicious meals and desserts. If you've just recently begun to incorporate avocado into your dishes, keep reading to discover a few avocado nutrition facts that place this fruit at the top of the superfood list.
Avocados: Fruit or Vegetable?
Before we dive into the nutritional benefits of avocados, let's first examine what makes this trendy fruit so unique.
While there are many different varieties of avocados, the most regularly consumed type is the Hass avocado. Hass avocados can be found in the produce section of grocery stores everywhere and are a staple ingredient in any guacamole recipe.
Though the green alligator-like skin of avocado may be deceiving, Avocados are a fruit! To be even more specific, they're a single-seeded berry. Though avocados may not be nearly as sweet as many other single-seeded fruits like mangos, cherries, dates and peaches, their unique taste can be used to create deliciously sweet treats.
The Genetic Makeup of an Avocado
If you're still not convinced that the avocado is, in fact, a fruit, keep reading as we take a closer look at the genetic makeup of an avocado.
The Seed
Each avocado is equipped with just one seed, commonly referred to as the pit. The seed of an avocado is found in the center of the fruit surrounded by green fruit flesh known as the pericarp.
Pericarp—The pericarp is the part of the avocado that we commonly eat and comprises three layers.
Endocarp—The endocarp is the innermost layer of flesh around the seed.
Mesocarp—The mesocarp makes up the majority of the creamy, tasty edible layer.
Exocarp—The exocarp is the skin of avocado used to protect the mesocarp from being damaged.
While avocados may look and taste more like a vegetable, biologically avocados are a seed-bearing fruit packed with some pretty incredible health benefits.
The Healthy Fat in Avocados
By making small healthy dietary shifts, you can quickly boost your daily intake of healthy fats. Replacing foods high in saturated fats (fast food, pastries, butter) with meals full of healthy, good fats like avocados is an excellent way to increase the number of vitamins and minerals you're receiving.
Though it may not look as so, avocados are an incredible high-fat food! Wondering exactly how much fat is in an avocado? Over ⅓ of the calories in avocados are from fat, which makes it one of the fattiest foods on the planet. Don't let its high-fat profile discourage you from eating this healthy fruit. The fat found in avocado is excellent for you and is believed to be responsible for most of its health benefits.
While most fatty foods contain saturated fat, avocados are rich in unsaturated fat—the good kind. Monounsaturated fat and polyunsaturated fat are the two types of unsaturated fat found in avocados. These healthy fats help lower bad cholesterol and blood pressure, both of which can negatively impact an individual's health if they get too high. Another benefit of these good-for-you fats is that they are highly resistant to heat-induced oxidation. This means that their nutrients don't diminish once they're cooked! Use avocados in both raw and cooked recipes to reap their incredible health benefits.
Now that you know more about avocados and what makes this fruit unique, it's time to incorporate them into some of your favorite recipes.
Whether you choose to combine avocados with salt and lime to create mouthwatering guacamole or add them to a more intricate dish like tortilla soup, adding avocados to your meals is a great way to increase your intake of healthy fats and essential nutrients.
High-Fat Avocado Inspired Recipes
Breakfast Bulgur and Millet Grain Bowl
Looking for a way to add avocado to your next savory breakfast? We have you covered. This tasty Breakfast Bulgur and Millet Grain Bowl is the perfect addition to your healthy breakfast roundup. Made with bulgur, millet, veggies and eggs, this dish is a great way to pack a large number of nutrients into one serving. When topped with fresh avocado and soy sauce, this savory recipe turns into a meal that's loaded with healthy fats and nutrition!
Paleo Chocolate Avocado Mousse Tartlets
Searching for a dessert recipe that won't derail your healthy diet? Turn avocado into a tasty, high-fat dessert! While avocado might not be the first fruit you think of when you picture a gratifying dessert, it can easily be turned into a sweet and creamy delicacy. Take these Paleo Chocolate Avocado Mousse Tartlets, for example. Sweet enough to satisfy any craving, the crisp chocolate shells are filled with rich avocado mousse and topped with fresh raspberries. Easy to make, these avocado mousse tartlets are healthier than the classic version and more flavorful too! Make these tartlets to surprise your significant other on your next date night, or whip up a batch for yourself when you feel a sugar craving coming on. This recipe is also a fun way to trick the kiddos into swapping processed snacks for a healthy, nutrient-rich treat.
Caribbean Caviar
Feeling fancy? This Caribbean Caviar is our go-to dish when we want to impress a crowd. The perfect appetizer, it's healthy, delicious and incredibly easy to make! A tropical twist on a classic bean salad, this dish is overflowing with essential vitamins and nutrients. Chopped mango, navel orange, fresh mint and avocado are blended in this recipe to create the fruity caviar of your dreams. Additionally, because you're making this caviar yourself, you can easily customize it to your taste buds. We love adding interest by adding foods like cucumber, jicama and tajin.
Take this recipe to your next company potluck or make a large batch to add to your annual summer BBQ appetizer table. Whoever you choose to enjoy this fruity dish with, we're confident they will love it!
Avocado Lime Smoothie
Love avocado so much, you want to make an entire meal centered around it? We're not judging. In fact, we feel the same way, which is why we created this Avocado Lime Smoothie. In this smoothie, the flavors of creamy avocado are blended with tangy fresh lime for the perfect pick-me-up.
For an added boost of nutrients, our Protein and Fiber Nutritional Booster is added, turning this into a well-balanced meal, perfect to grab and go. Make this smoothie in the morning as a quick snack to grab on your way out the door. Or, meal prep the ingredients in your freezer beforehand and make a batch for a refreshing lunch!
Avocado Cashew Dip
Work avocado into your next game day spread with this tasty Avocado Cashew Dip. Making a homemade dip will not only impress your guests, but it may also save you money. Plus, when you prepare delicious spreads at home, you can better ensure that the ingredients used are all-natural and great for you.
To make this dip, creamy cashews are used to replicate the texture of cheese without the dairy. Avocados are then added to amp up the creaminess even more and add a delicious flavor. Jalapeno and lime give this spread a zesty kick, making it the perfect chip dip, sandwich spread or nacho topping.
And there you have it! Five of our favorite high-fat recipes to help you incorporate more avocado into your diet. Whether you're spreading avocado on a thick slice of sourdough bread, turning it into a chip dip, or adding it to a delicious smoothie, eating an avocado is always an excellent idea. We've said it before, and we'll repeat it: we believe a well-balanced diet is all about moderation. While avocados are a vital part of a healthy eating plan, that doesn't mean you should eat them for every meal. To stay healthy, it's important to receive vitamins and nutrients from a variety of whole foods. Fresh fruits, veggies and whole grains are all excellent ways to increase your nutrient intake and live a healthy, happy lifestyle.
Have a tasty avocado recipe you'd like to share with us? We're always searching for new, fun ways to enjoy this superfood. Let us know how you eat avocados in the comments below. From everyone at Bob's Red Mill, have a healthy and nutritious day!
