If it is the “health” ally of athletes and foodistas, the avocado also has some storage defects: in the open air, it darkens very quickly. The good news? A little-known technique – seen on social networks – would make it last (a very) long time, while preserving its benefits. Melissa De Guardia, dietician-nutritionist, analyzes this tip for True Medical.
A fruit with many health benefits
Rich in fiber, vitamins (B9, K, E, B2, B5 and B6) and minerals (copper, potassium, etc.), avocado is an everyday superfood. It stimulates transit, contributes to the good health of our eyes (thanks to its lutein content) and is rich in good fats.
These are essentially unsaturated, composed of 55.5% monounsaturated fatty acids and 11.4% polyunsaturated fatty acids, thus participating in the regulation of cholesterol.
Avocado also provides three times more energy than other fruits and vegetables on average, thanks to these famous lipids. A portion of 50 to 100 g provides 77.5 to 155 kcal, or 3.9 to 7.75% of the reference energy intake.
Finally, its richness in soluble fiber promotes good digestion, supports the intestinal flora and helps reduce snacking.
Its only (big) fault? It oxidizes very quickly on contact with ambient air.
“The avocado is a fruit appreciated for its smooth texture and its richness in good nutrients, but it has a reputation for ripening too quickly and spoiling quickly,” confirms Melissa De Guardia. “Now, pTo avoid waste, frozen avocado is a practical solution. she admits.
Frozen avocado, a really good idea
So you will have understood: according to the dietician, freezing your avocados is an excellent solution, for several reasons. It allows you to:
- Limit food waste, by keeping the fruit at its ideal stage of maturity;
- Save time: it is ready to be used for smoothies, sauces or toast;
- Avoid the frustration of seeing an avocado ripen too quickly and deteriorate before you can eat it.
“In practice, you just need to take it out of the freezer a few minutes before use, or mix it lightly in a blender depending on the recipe,” advises the expert.
As for the virtues of this fruit, good news: they do not disappear on contact with ice. Even frozen, avocado retains its benefits, confirms Melissa De Guardia.
“Avocado, whether fresh or frozen, remains a concentrate of essential nutrients: it is full ofmonounsaturated fatty acids favorable to cardiovascular health; of ffree which support transit and promote satiety; of vitamins and minerals (vitamin E, potassium, magnesium), and finally antioxidants which help protect cells from oxidative stress”, recognizes the nutritionist.
Frozen avocado: how to use it every day?
You don’t have to be a chef to use frozen avocado! Multiple easy, practical and balanced recipes include this frozen fruit:
- Green smoothies: here mix the frozen avocado with vegetable milk, a banana and spinach;
- Spreads: prepare an express guacamole by mixing avocado with lemon, garlic and herbs;
- Salads and poke bowls: add slightly thawed avocado cubes directly to your salads to obtain a creamy texture.
Be careful, however, to adopt a few good reflexes in the kitchen to take full advantage of its benefits:
- Never refreeze an avocado that has already been thawed (to avoid loss of quality and nutrients);
- Check its origin: some frozen avocados may contain additives or preservatives. Choose 100% pure fruit;
- Adapt the recipes: frozen avocado is creamier, ideal for mixed preparations, but less suitable for making pretty slices.
“In summary, frozen avocado is a great “anti-waste” tip. It retains most of its benefits and is easily incorporated into many recipes. A must-have in the kitchen!“, concludes Melissa De Guardia.
So many good reasons to adopt it!