«A good quality and perfectly ripe avocado only needs to be mixed lightly with a handful of ingredients to make a delicious guacamole»… This is how Mexican chef Edson Díaz-Fuentes defines what, for him, would be a perfect guacamole. . It is not in vain that avocado is always present in this recipe, no matter what version or variant is made and no matter how many ingredients are varied. The caloric intake of this fruit (yes, avocado is a fruit) is high (about 137 kcal per 100 grams) compared to the rest, but the composition of its fat is heart-healthy, as it contains plant sterols and monounsaturated fatty acids. And within these, oleic acid predominates, which, by the way, is the fatty acid par excellence of virgin olive oil. It is a source of vitamins C, E, K and B6, as well as riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3 fatty acids. In addition, it is an antioxidant, helps reduce cholesterol and prevent the appearance of cardiovascular problems, satiating; It improves constipation and its topical use allows it to treat dermatitis, among many other characteristics. Benefits Source of healthy fats (mainly monounsaturated), which constitute approximately 23% of its weight. It is antioxidant. It helps reduce cholesterol and prevent the appearance of cardiovascular problems. Its topical use allows treating dermatitis. It is satiating and improves constipation Contraindications Due to its potassium and magnesium content, it may not be suitable for people who have kidney problems and must control these micronutrients. As it is a caloric fruit, experts usually advise moderating the intake, but not eliminating it, since moderate consumption has a beneficial effect.Other essential ingredients that you should include:1. Tomato: With numerous varieties, the tomato can be considered a fruit, a vegetable and a vegetable. For every 100 grams of tomato we will only get 18 calories since most of its weight is water. It is rich in vitamin C and folic acid, but if there is one reason why it is especially recommended, it is because of its high content of lycopene, the pigment that gives it its characteristic red color and which has antioxidant properties. Furthermore, a high level of lycopene in plasma has been associated with a lower incidence of some cancers, especially prostate cancer. However, taking it raw is not the same as taking it cooked since the blood plasma absorbs lycopene better when it comes from products made at high temperatures.2. Onion: Onion is a food with low energy content. The FEN (Spanish Nutrition Foundation) says that the composition of onions must take into account their mineral and vitamin content. Onions are a source of mineral potassium that contributes to the normal functioning of muscles and the nervous system. It is also a source of vitamin C. One serving of onion (150 grams) covers 48% of the recommended intakes of this vitamin for the study population. It must be taken into account that this vitamin is thermosensitive, so its vitamin contribution would decrease if the onion were consumed cooked.3. Lemon: in addition to vitamin C, lemon provides vitamin A, fiber and minerals such as calcium, phosphorus, magnesium and potassium. Its caloric value is low (22 kcal per 100 grams), since its content is mostly water (about 90%). This is how the traditional guacamole recipe is made in less than five minutes.Traditional guacamole recipeVersion of guacamole decorated with colored nachos. Silvia Alcedo (@megasilvita) – 1 large avocado or two very ripe medium ones – 1 generous tablespoon of Greek yogurt (approximately half yogurt about 60 grams) – ¼ red onion cut into small cubes – ¼ red pepper cut into small cubes – ½ tomato cut into small cubes – A piece of grated fresh ginger – The juice of half a small lemon or a lime – A few sprigs of chopped fresh cilantro – Salt and pepper to taste – A little chili powder to give it a spicy touch (optional) Preparation: Mash the avocado well with a fork until it is very soft. We mix the yogurt. Add the onion, pepper, ginger, lemon, salt and pepper and stir well. Finally, we add the chopped tomato and cilantro. Expert Silvia Alcedo (@megasilvita) advises decorating with some black sesame seeds to taste and dipping it with some corn nachos or carrot sticks. So that the avocado does not turn black It is normal that we are not going to consume a whole avocado, so if what you want is for it to last a few more days you have to know the following: when the avocado pulp comes into contact with oxygen it It oxidizes easily and begins to take on that unattractive brown color. To prevent this from happening, it is best to pass a splash of lemon over it and immediately cover it with plastic wrap, and from there to the refrigerator. Apparently, the vitamin C in lemon will serve as an antioxidant. If we have already cut the avocado into pieces, another option would be to put it in a tupperware where there is a little cut onion. When the onion is cut, it releases a gas called triopropanal sulfoxide, which prevents the enzymes that cause oxidation from acting. Finally, it should be noted that the WHO includes avocado among the sources that should predominate in that maximum of 30% of daily caloric intake that comes from fats in a healthy diet, along with olive oil, nuts or fish. fatty.
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