White rice is boring, but if I told you to have a nutritious, low carbohydrate and delicious recipe, you might be very happy. So, preparation and enjoyment: avocado rice.
Hardly any other fruit is as popular with healthy recipes as the avocado. Not without reason: it is nutritious, contains around 20 vitamins and nutrients – and is simply delicious. Now we have found a new dish that will definitely trigger a big food hype: Avocado rice.
This is not a rice dish with avocados, but a healthy rice alternative with cauliflower. Best of all: With our recipe, you can cook the trending dish directly and enjoy it.
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The recipe for avocado rice
- 1 large cauliflower
- 1 tablespoon avocado oil
- 1 cup diced, yellow onion
- 3 cloves of garlic, chopped
- 1 ½ Avocado
- 1 Jalapeño, chopped
- ½ Cup Cilantro, finely chopped
- 2 tbsp lime juice
- salt and pepper
First, cut the cauliflower into large pieces, wash and dab dry. Then cut with a knife or a food processor until the cauliflower is the size of a grain of rice. Heat the avocado oil in a frying pan with onions and garlic and fry over medium heat until translucent.
Now add cauliflower, avocados, jalapeños, cilantro and lime juice. Steam the rice with the lid closed for a few minutes until the cauliflower is al dente. Flavor with salt and pepper.
Avocado vitamins are very beneficial for health
The phytonutrients present in avocados, recently discovered in scientific research, are beta-sitosterol and glutathione.
Beta-sitosterol helps lower cholesterol levels, while glutathione acts as an antioxidant in defense of the body. “Antioxidants help the body neutralize the action of free radicals, which have been identified as one of the factors responsible for the development of cardiovascular disease and cancer.
Avocado is one of the best sources of glutathione and can offer some protection against oral, throat and other types of cancer,” said nutritionist Sheila Basso, a specialist in obesity, weight loss and health at the Federal University of São Paulo (UNIFESP). The professional highlights some more beneficial aspects of food for health:
Avocados, like other fruits and vegetables, contain vitamins A and B and some minerals such as iron, calcium, and phosphorus. They are rich in vitamins E and C, powerful antioxidants that help promote the health of teeth and gums, and also protect body tissues from oxidative damage.
In addition, the presence of folates (vitamin B complex) in avocado promotes healthy cell and tissue development,” he emphasized.
Avocado fattening? The fruit has fat that does well
Often excluded from diets and slimming regimes, because of its high caloric value, few people know that most of the avocado fat can do very well for health, as long as it is consumed in a balanced manner.
This is because most of the fat in the food is monounsaturated, which helps to balance the levels of cholesterol in the blood.
“Avocado is rich in monounsaturated fatty acids, which is why it protects cardiovascular health by providing a decrease in the concentration of low-density lipoprotein (LDL) cholesterol and an increase in the concentration of high-density lipoprotein (HDL) cholesterol,” said Dr. Sheila, explaining that about 100 g of avocados contain approximately 170 to 180 calories, 85% of which come from the fat in the pulp.
According to the nutritionist, other studies in the area also point out that the consumption of avocados associated with carbohydrates provides a lower glycemic index of the meal, thus helping to control blood glucose in diabetics.
Another benefit of food is the ability of this fruit to improve the bioavailability of fat-soluble vitamins.