Ingredient of the month November

“The month of November makes me feel that life is passing more quickly. In an effort to slow it down, I try to fill the hours more meaningfully.” — Henry Rollins

To be honest, November isn’t my favourite month of the year, but it’s so beautiful to live in a climate and embrace how the seasons change. Just go outside and watch all the different colours and feel the crunchy leaves under your feet. Yes, it’s getting colder, but take a look at the wonderful blinding sunshine and blue skies of a November morning.

It is that time of the year, when we are reminded to be thankful for what we have. But we have to keep this attitude of gratitude alive all year long.

We are so thankful for our health, but we can’t take it for granted. In order to live healthy you have to eat healthy. In order to eat healthy you have to take responsibility and make the right decisions. How to do that better than with an amazing superfood?

That’s why we’ve chosen the avocado as the ingredient of the month.

Eating avocado is one of the best ways to protect your cardiovascular health, protect yourself against cancer, help you lose weight without feeling hungry, reduce inflammations from arthritis, and rejuvenate your skin and hair. Providing nearly 20 essential nutrients, such as fiber, potassium, vitamin E, B-vitamins and folic acid, the avocado is a so-called nutrient dense food.

Nutrient dense means it contains a huge amount of nutrients with relatively few calories. By increasing the absorption of fat-soluble nutrients like vitamins A, D, K and E, this fruit (yep, avocado is a fruit — more specifically a berry) can also act as a “nutrient booster”.

An avocado is full of good monounsaturated fat and beta-sitosterol, which helps to lower the bad cholesterol LDL and increase your good cholesterol HDL. That’s great, because it’s also helping people who have to deal with diabetes. If you are on a diabetic diet having more monounsaturated fats will help reducing high triglyceride levels and may improve your insulin function.

Some people think that avocados should be avoided in a calorie-restricted diet, because they are high in fat. However, adding them to your meals will help you feel more satiated because of the good fats. And it will more likely reduce your desire to eat more and often.

Their creamy texture also make them a very good baking substitute. You can ditch the butter and replace it with avocado for healthier banana bread or brownies.

Fighting against some stubborn blemishes? Avocado is also perfect to treat your skin condition. Just mash one ripe and apply it to your face and neck like a mask. After 5–10 minutes wash it off and enjoy your beautiful, glowing skin. The oils of avocado are very similar to the natural oils in our skin.

As you can see, you got lots of opportunities with this superfood.

And here are our 3 favourite recipes:

Avocado and egg on pitta

  • 1 ripe avocado
  • 1 medium egg
  • 1 pitta or flat bread

It’s as simple as it is delicious: Mash avocados on the flatbread or pitta. Cook the egg in a pan and top the pitta with the egg. If you want, you can season it with your favourite herbs. That’s it.

Avocado & banana smoothie

  • 1 chopped avocado
  • 1 banana
  • 150 gram low fat yogurt
  • 2 tablespoons honey

Nope, you won’t taste the avocado too much, but rather a buttery banana taste. Just put it all together in a blender, mix it and enjoy.

Avocado, tomato & cottage cheese sandwich

  • 2 slices of bread (I prefer protein bread to up my daily protein intake)
  • 1 avocado
  • 2 medium sized tomatoes
  • 100 gram cottage cheese
  • sea salt and pepper

This makes a mega-tasty combination and is the perfect power lunch. Just toast the bread slices, mash the avocado, add as much avocado to the toast as you like, put the tomatoes on it, and top it with cottage cheese. Season it with a little bit of sea salt and pepper. Perfect!

Now get out there and enjoy November before it’s over and grab some avocados on your next grocery store visit!

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