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1)  Avocados – Why is this fatty fruit so healthy and nutritious for us?

As with many things, avocados came to my plate late in the game. Knowing what a superb food they are nutritionally only adds to their appeal. No longer do I have to justify the luxury of adding such a delicious ingredient to many foods, it has extra benefits besides taste, although taste is the main motivator.

By themselves it might be easy to think of the avocado as a creamy but relatively plain fruit. But when you start to experiment with adding various spices to it, or mixing it in as a moderating agent for everything from salsa’s or curry’s to salads, dressings, and spreads the number of ways you can include avocado in your meal is only limited by their availability, your budget, and a willingness to test your culinary imagination.

In some places they can fetch $2.00 for a single avocado, but with a bit of snooping around you may find deals like 4 for $4.00. In season you can occasionally find ’em for $0.50 apiece, but don’t count on it. Buy ’em hard, preserve ’em in a refrigerator, and ripen ’em in a paper bag. Once they become slightly soft to the touch, not in spots but uniformly, it’s time to get a knife and prepare to eat.

Avocados are one of those foods that are what they appear to be, fatty, but not in the way people commonly think of fat – sticking to your thighs and clogging your arteries – but in a healthy way, with fatty acids. When ripe the leathery skin becomes darker, signifying the creamy meat inside, rich in a monosaturated fat known as oleic acid that help increase fat metabolism – so it fat doesn’t stick to you. It has powerful carotenoid anti-oxidants and vitamin E.

It is also known as an anti-aging superfood for how it prevents wrinkles. The natural sugar in avocados boosts collagen formation. When the collagen in our skin breaks down, this creates a sub-dermal landscape of cracks, producing wrinkles on the surface.

The avocados amazing healthy food properties don’t end there either. One of the highest percentages of fat-soluble nutrients, as well as an excellent mix of soluble and insoluble fibers, so they are easy to digest.

One of the best ways to eat avocados is mixed with other vegetables, like in a salad – (see our nutritional salad recipes page). Raw vegetables contain large amounts of carotenoid based anti-oxidants, like the avocado itself. When combined with a food rich in oleic acid, which the avocado has lots of, these anti-oxidants are absorbed better.