You thought avocados were good, well why not try them stuffed!
Nutrition:
Avocado that is grown in Central and South America, is a fruit with a creamy texture that has become popular in European due to globalisation. It is an excellent source of healthy fats, vitamin E, vitamin K and folate (vitamin B9). As avocado contains monounsaturated fatty acids (oleic acid and linoleic acid), it is an optimal choice to use to replace saturated fats which are found in butter, palm oil, coconut oil etc. According to WHO (World Health Organisation) saturated fatty acids should be replaced by unsaturated fatty acids, as they help to protect against heart disease and lower blood pressure. The oleic and linoleic acids contained in avocados are recommended as part of a balance diet to prevent high cholesterol. However, avocados are not sustainable. 2000 litres of water are used to produce only 1 kg of avocado. They are also grown as a monoculture, leaving the soil with less nutrients and, consequently, more vulnerable to diseases. Therefore, pesticides and fertilisers are needed. In Mexico, demand for avocados have caused deforestation and loss of biodiversity. You can still buy avocados sustainably by purchasing those certified through a scheme like Fairtrade, or you can replace avocados with other nutrients that have exactly the same nutritional properties. If you are looking to replace saturated fats with unsaturated fats, you can opt for olive oil that also contains excellent amount of oleic acid; vitamin K can be also found in broccoli and cabbage, vitamin E in sunflower seeds and almonds, and folate in kidney beans.
What You Need (1 serving):
1 avocado
55 g of tomatoes
50 g of feta cheese
¼ red onion
2000 g of chickpeas
Method:
1. Cut the avocado in half
2. Remove the flesh of the avocado but make sure you keep the skin
3. Mash the avocado together with your chickpeas, tomatoes, red onions and feta
4. Put mixture back into your avocado skin
5. Serve with tomatoes or salad
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