With multiple health benefits of avocados, they are perfectly nutritious to incorporate into every meal or snack during the day. Nutritionist, Lyndi Cohen has created a suite of recipes with avocados unique combination of vitamins, minerals and healthy fats to help boost your immune system, enhance brain power and support healthy skin.
WHY AVOCADOS TICK THE BOX FOR EVERY DIET, ACCORDING TO LYNDI COHEN
Good mood food
Avocados contain a bundle of nutrients that help put you in a good
mood, boost your energy levels and fight fatigue when eaten as part of a healthy varied diet. Avocados contain energy boosting nutrients niacin, pantothenic acid, folate and vitamin C.
Great for the gut
More and more research is showing how vital gut health is to our mood.
In fact, around 90% of our serotonin (feel good hormone) is produced in the gut, 1 which
means a healthy gut can help keep our moods in balance. Research suggests that avocados help keep the gut happy by feeding the good gut bacteria with important dietary fibre.
Boost nutrients of other foods
This amazing fruit can also boost your ability to absorb
nutrients from other healthy foods. Research shows adding avocado to a salad can increase your ability to absorb nutrients from other colourful ingredients five-fold (e.g. lycopene from red tomatoes and beta carotene from orange carrots).
Glowing skin
Avocado looks after your skin from within thanks to its healthy fats, niacin
and vitamins C & E when eaten as part of a healthy, varied diet. As a source of vitamin E avocados can also contribute to cell protection from free radical damage.
Prep time: 5 minutes
Cook time: 10 minutes
Serves: 4
Ingredients
– 3 avocados – To choose a perfectly ripe avocado, simply give the top a gentle press. If it gives slightly, it is ready to eat
– 3 cloves of garlic
– 2 Tbsp lemon, juice
– 1/4 cup parmesan cheese
– 1 cup fresh basil leaves
– 1 cup baby spinach leaves
– 500g wholegrain pasta
– 250g cherry tomatoes, halved
– 1/4 cup pine nuts
Method
1) Cook pasta according to packet instructions.
2) Meanwhile, add avocado, garlic, lemon juice, parmesan, baby spinach and basil to a food processor and blend until smooth.
3) Once pasta is cooked, drain the water, reserving a bit for the sauce. Add avocado sauce and tomatoes to pasta and stir through to warm.
4) Add a splash of reserved pasta water to thin sauce if desired. Serve topped with pine nuts and fresh basil.
ENJOY !
