We've talked about superfoods before (in this blog) where you can read that these foods are rich in nutrients that can make a good contribution to a healthy diet. An example we mentioned then is the green superhero, the avocado. We would like to shed light on the health benefits of this particular superfood, share tips and tricks on how to buy the perfect avocado and three inspiring recipes from the VYTAL app for you to try out at home.
Avocados are not only delicious; they are also packed with nutrients that are good for your body. First, they are a rich source of monounsaturated fatty acids, especially oleic acid, which contributes to good heart health. In addition, avocados contain more potassium than bananas, a mineral essential for regulating blood pressure.
The fiber in avocados, both soluble and insoluble, supports digestion and can help regulate blood sugar levels. Furthermore, they are full of antioxidants, which in turn are important for eye health and may protect against macular degeneration (an eye disease that affects vision).
Another notable benefit of avocados is their ability to increase the absorption of other nutrients. Nutrients such as vitamins A, D, E and K are fat-soluble, meaning they are better absorbed when consumed along with high-fat foods such as avocado.
Although avocados are healthy, they are high in calories and should therefore be eaten in moderation, especially when losing weight. They are a good addition to a healthy diet, but variety remains essential to get all the nutrients you need.
Choosing a perfect ripe avocado can sometimes feel like a gamble, but there are some tips to increase your chances of success. A ripe avocado feels soft but not mushy when pressed lightly. The skin turns from bright green to dark green or almost black, depending on the type. Another trick is, to remove the small stalk at the top. If the area under it is green, the avocado is ripe; if it is brown, the avocado may be overripe.
To save money when buying avocados, consider buying them in larger quantities, which often turns out cheaper, or opt for frozen varieties that are more economical yet nutritious. To store large quantities of avocados longer, you can place unripe avocados in a cool, dark place until they ripen. Once ripe, you can store them in the refrigerator to slow down the ripening process and extend their shelf life. It also pays to keep an eye on deals and take advantage of seasonal price drops. Unripe avocados are usually cheaper and can ripen easily at home. Local markets or stores that offer less perfect-looking avocados at a lower price are also a good option. By being creative with where and when you buy, you can enjoy this nutritious fruit without overspending.
For this recipe, you will need: half an avocado, 1 tablespoon of honey, half a cucumber, 200 grams of milk (or a milk substitute), 2 tablespoons of chia seeds, 150 grams of spinach and half a tablespoon of lime juice.
How to make this recipe: wash the cucumber and cut into chunks, cut open the avocado and spoon the flesh into the blender. Add the remaining ingredients and blend until smooth.
For this recipe you will need: half a scoop of mozzarella, half an avocado, 1 large (whole wheat) wrap, 5 grams of fresh basil, 20 grams of arugula, 1 tomato and a pinch of salt and pepper.
How to make this recipe: wash the tomato and slice. Cut open the avocado, remove the skin and slice. Slice the mozzarella. Spread the arugula over the wrap, followed by the tomato, mozzarella and avocado. Garnish with basil and sprinkle with salt and pepper. Roll up the wrap.
For this recipe you will need: 75 grams of (whole wheat) spaghetti, half an avocado, half a tablespoon of olive oil, 60 grams of corn (can/glass), 3 grams of basil, half a clove of garlic, 6 cherry tomatoes, 1 teaspoon of lime juice and a pinch of salt and pepper.
How to make this recipe: Cook the spaghetti according to package directions until al dente. Drain the corn. Cut the avocado in half and remove the skin. Put together with the garlic, basil and lime juice in a food processor or blender and blend until smooth. While blending, gradually pour in the olive oil. Season to taste with salt and pepper. Spoon into the spaghetti along with the corn and tomatoes. Spoon the spaghetti onto a plate and garnish with some fresh basil, if desired.
If you want to know how much you personally are allowed to meet your calorie needs in a day, you can schedule the above recipes at an eating time in your nutrition plan in the VYTAL app.
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