Friday, 31 October 2014

Health Benefits of Black Pepper

Photo: Health Benefits of Black Pepper

Many people are ignorant about the numerous health benefits of black pepper. May contain potent antioxidant, antibacterial, anti-inflammatory and anti-carcinogenic properties. May contain iron, potassium, manganese, vitamin C and fiber in large quantities. However, beside these, it may contain other nutritional components.

Black pepper is known to improve digestion.

Consider 5gm of black pepper powder mixed in a cup of buttermilk in case of digestive problems and intestinal infections. Pepper may help stomach to produce hydrochloric acid which is needed to digest food. This prevents food staying in the stomach for a long time which ultimately cures flatulence and stomach irritations.

In case of anorexia (loss of appetite), a decoction of black pepper taken may help solving the problem by stimulating the taste buds.

In case of fever with chills, drink little warm water boiled with pepper seeds. It may reduce the high temperature.

Chewing the seeds, gargling with warm water boiled with the seeds, may relieve toothaches.

A decoction of black pepper taken twice a day may help constipation.

Sucking few pepper corns may provide relief from throat irritations and dry cough

A decoction of black pepper taken twice a day may help common cold and cough.

May promote proper urination and sweating that helps get rid of harmful toxins from the body.

In case of minor cuts, sprinkle little black pepper powder on the area. May stop bleeding and its antibacterial properties promote immediate healing by killing the germs

Many people are ignorant about the numerous health benefits of black pepper. May contain potent antioxidant, antibacterial, anti-inflammatory and anti-carcinogenic properties. May contain iron, potassium, manganese, vitamin C and fiber in large quantities. However, beside these, it may contain other nutritional components.

Black pepper is known to improve digestion.

Consider 5gm of black pepper powder mixed in a cup of buttermilk in case of digestive problems and intestinal infections. Pepper may help stomach to produce hydrochloric acid which is needed to digest food. This prevents food staying in the stomach for a long time which ultimately cures flatulence and stomach irritations.

In case of anorexia (loss of appetite), a decoction of black pepper taken may help solving the problem by stimulating the taste buds.

In case of fever with chills, drink little warm water boiled with pepper seeds. It may reduce the high temperature.

Chewing the seeds, gargling with warm water boiled with the seeds, may relieve toothaches.

A decoction of black pepper taken twice a day may help constipation.

Sucking few pepper corns may provide relief from throat irritations and dry cough

A decoction of black pepper taken twice a day may help common cold and cough.

May promote proper urination and sweating that helps get rid of harmful toxins from the body.

In case of minor cuts, sprinkle little black pepper powder on the area. May stop bleeding and its antibacterial properties promote immediate healing by killing the germs

Gourds and their magical effects in many health ailments

The CalabashLagenaria siceraria (synonym Lagenaria vulgaris Ser.), also known as opo squash, bottle gourd or long melon is a vine grown for its fruit, which can either be harvested young and used as a vegetable, or harvested mature, dried, and used as a bottle, utensil, or pipe. The fresh fruit has a light green smooth skin and a white flesh. Rounder varieties are calledcalabash gourds. They come in a variety of shapes, they can be huge and rounded, or small and bottle shaped, or slim and serpentine, more than a metre long.
Known more in the Chinese regions and Indian subcontinents, bottle gourd has many names in local dialects such as hulucalabashlauki, laau,dhudhihyotanhisago etc.
The calabash was one of the first cultivated plants in the world, grown not primarily for food, but for use as a water container. The bottle gourd may have been carried from Africa to Asia, Europe and the Americas in the course of human migration, or by seeds floating across the oceans inside the gourd. It has been proven to be in New World prior to the arrival of Columbus. It shares its common name with that of the calabash tree (Crescentia cujete).
Bottle gourd has been archaeologically known to be used since 11,000 to 13,000 years and has served as a popular vegetable in the Asian regions for a long time. The recent researches that have revealed its medicinal properties such as digestion improvement and weight loss are resulting into worldwide popularity of it.

Health benefits

Various old medicinal systems such as Ayurveda, have praised gourd for nutrient rich contents and their magical effects in many health ailments including high blood cholesterol, diabetes, overweight, digestive problems. However, recent researches have shown a significant need to check the quality of the vegetable as some of these might be toxic and can have a fatal impact on our health. Lets find out more health related facts about bottle gourd and reap maximum benefits out of it. 
Approximate 96% of water content in bottle gourd makes it ideal for extracting juice. It is enriched with dietary fiber, vitamins such as vitamin B and vitamin C, minerals like sodium, potassium, Iron, etc. Low in fat and cholesterol, and full of many healthy contents, makes a strong reason to include bottle gourd juice in our regular diet. To prepare a healthy bottle gourd juice, take a fresh bottle gourd, and taste a slice to ensure it is not bitter. Then peel it and chop into small pieces and put them into the juicer. Now drink the fresh juice to enjoy its wonderful health benefits. Optionally you can also strain the juice and can also add a pinch of salt or pepper to enhance the taste.
A case of “Bottle gourd poisoning” has came in the notice when 59-year-old Sushil Kumar Saxena, Deputy Secretary in the Council for Scientific and Industrial Research, died in a hospital after consuming a glass of bottle gourd and bitter gourd juice in June 2010. An expert committee was constituted by the Health Ministry to study the possible side effects of bottle gourd, confirmed the death by bottle gourd poisoning.
Since then, a public advisory has been issued which says: “A slice of bottle gourd should be tasted before extracting the juice to ensure that it is not bitter. If bitter, it should be discarded and not be consumed.” Bitter bottle gourd carries a highly toxic compound named “Tetracyclic Triterpenoid Cucurbitacins” that can cause serious side-effects. If one faces any symptoms of nausea, vomiting, diarrhea, gastrointestinal bleeding after consumption of bottle gourd juice, he should be rushed to the nearest hospital immediately.
However, the plant is not normally toxic when eaten and is safe to consume. The excessively bitter (and toxic) gourds are due to improper storage (temperature swings or high temperature) and over-riping.
Do not mix bottle gourd juice with other vegetable juices – The advisory also suggests not mixing bottle gourd juice with any other vegetable juiceso as not to mask calabash's taste if it has gone bad.

Bottle Gourd Juice for Weight Loss

Consuming cooked bottle gourd or bottle gourd juice shows its effects in cooling, calming and easy digestion.Fiber supports the digestive system and prevents constipation and its related disorders like flatulence and piles. This vegetable is also recommended by ayurvedic practitioners for liver inflammation and to support the liver to efficiently process food for maximum absorption of nutrition.
Low in calorie and fat it is also great for weight loss and high cholesterol levels. Recently, bottle gourd has gained the importance for its weight losing properties. Since bottle gourd is high in water and dietary fiber, drinking a cup of bottle gourd juice in morning empty stomach gives a good fiber rich start to the day. While juice of a 100 gm bottle gourd only provides you as low as 14 calorie, it helps to curb the hunger pangs in morning and restrict you from over eating in the breakfast.
If you are drinking bottle gourd juice for weight loss, then you should not strain the juice as the weight loss properties are mainly because of its fiber content which gets filtered in the straining process. Also bottle gourd juice with a fruit bowl is a healthy replacement of unhealthy high calorie snacks in afternoon.
Bottle Gourd Juice for Heart Problems 
High in sodium and potassium, bottle gourd is an excellent vegetable for hypertension patients. Many health experts and naturopaths suggest that drinking bottle gourd juice benefits to high blood pressure and heart patients. Regular consumption of a cup of bottle gourd juice with a glass of water on an empty stomach in early morning helps to reduce the high blood pressure and cholesterol levels and makes the heart healthy.
Bottle Gourd Juice for Diabetics

Bottle gourd or Lauki juice is an excellent remedy for the excessive thirst caused by diabetes, diarrhea, and over consumption of fatty foods. A glass of bottle gourd juice with a pinch of salt quenches the thirst, prevents fatigue due to loss of sodium and keeps you refreshed in summers.
As per Ayurveda, consuming a glass of bottle gourd juice in early morning prevents and treats premature graying of hair.

Culinary and other uses of Bottle gourd:

Cooking Tips
  • Grate a bottle gourd and squeeze out the juice. Mix it with a teaspoonful of lime juice and include in your daily diet.
  • Julienne a bottle gourd and steam it lightly. Add it to a bowl of yoghurt, along with a pinch of salt.
  • Due to its delicate and nutty flavor, calabash gourd is used for preparing many delectable recipes, including hot curries.
  • The vegetable is used as a stir-fry or in the soup in the southern Chinese cuisine.
A popular north indian dish is lauki channa, (channa dal and diced gourd in a semidry gravy). In Maharashtra, the skin of the gourd is used in making aChutney preparation.
In Vietnam, it is called bầu canh or bầu nậm, and is used in a variety of dishes: boiled, stir-fried, soup dishes and as a medicine. The shoots,tendrils, and leaves of the plant may also be eaten as greens.
In Bangladesh, it is called lau. In Nepali, it is called lauka. In Arabic, it is called qara. In Aramaic, it is called qura. In the Talmudic period the young were boiled, whilst the mature fruit are eaten as desert. The tender young gourd is cooked as a summer squash.

In Central America, the seeds of the calabash gourd are toasted and ground with other ingredients (including rice, cinnamon, and allspice) to make the drink horchata. Calabash is known locally as morro or jícaro. In Colombiaand Venezuela, the calabash is known as a tapara or totuma.
In parts of India, the dried, unpunctured gourd is used as a float (calledsurai-kuduvai in Tamil) to learn swimming in rural areas. Indian musical instruments, such as the tanpura, sitar and rudra veena, are constructed from dried calabash gourds, using special cultivars that were originally imported from Africa and Madagascar. They are mostly grown in Bengal and near Miraj, Maharashtra. These gourds are valuable items and they are carefully tended, sometimes they are given injections to stop worms and insects from making holes while they are drying, etc.
In Pakistan, the green Calabash is known as Lauki while the yellow variety is known as kaddu in Urdu.
Hollowed out and dried calabashes are a very typical utensil in households across West Africa. They are used to clean rice, carry water, and as food containers. Smaller sizes are used as bowls to drink palm wine.
In Peru, Bolivia and Ecuador, calabash gourds are known to have been used for medicinal purposes for over a thousand years by Andean cultures. TheInca culture applied folklore symbology to gourds to pass down from one generation to another, and this practice is still familiar and valued.
Hindu ascetics (sadhu) traditionally use a dried gourd vessel called thekamandalu. The juice of bottle gourd is considered to have medicinal properties and to be very good for health. The Baul singers of Bengal have their musical instruments made out of it. The practice is also common among Buddhist and Jain sages.

The Ivy gourd or Bimbi (Sanskrit name) the Coccinia grandis, is also known as dondakaya, kovakkai and tindora; baby watermelonlittle gourd,gentleman's toes is a tropical vine. It is also known as Cephalandra indicaand Coccinia indica. Kundru is a Indian local name of Ivy Gourd. It is under cultivation as vegetable crop in Chhattisgarh, India. Coccinia grandisnative range extends from Africa to Asia, including India, the Philippines, China, Indonesia, Malaysia, Thailand, Vietnam, eastern Papua New Guinea, and the Northern Territories, Australia. In Southeast Asia, ivy gourd is grown for its edible young shoots and edible fruits.

Medicinal value
In traditional medicine, fruits have been used to treat leprosy, fever, asthma, bronchitis and jaundice. The fruit possesses mast-cell stabilizing, anti-anaphylactic and antihistaminic potential. Extracts of the Indian herb Coccinia indica reduced blood sugar levels by almost 20 percent in a study conducted by researchers from the Institute of Population Health and Clinical Research in Bangalore and were published in the journal Diabetes Care.
"This study suggests that C. cordifolia extract has a potential hypoglycemic action in patients with mild diabetes," the researchers said. "However, further studies are needed to elucidate mechanisms of action." According to the researchers, a person would have to eat 50 grams (2 ounces) of the cooked vegetable per day to receive the same benefit as taking 1 gram of the extract.Ivy gourd extracts and other forms of the plant can be purchased online and in health food stores. It is claimed that these products help regulate blood sugar levels. There is some research to support that compounds in the plant inhibit the enzyme glucose-6-phosphatase. Glucose-6-phosphatase is one of the key liver enzymes involved in regulating sugar metabolism. Therefore, ivy gourd is sometimes recommended for diabetic patients. Although these claims have not been supported, there currently is a fair amount of research focused on the medicinal properties of this plant focusing on its use as anantioxidant, anti-hypoglycemic agent, immune system modulator, etc. Some countries in Asia like Thailand prepare traditional tonic like drinks for medicinal purposes.
Among other health benefits of this plant: the raw Fruits, which are chewedto cure mouth sores, the fruits are also used for treating coughs. Leaves are used for the treatment of boils and skin eruptions. It also helps to stimulate the digestion and bowel movements. The leaves are used for treating some kidney disorders. It is quite effective in the treatment of certain Sexually Transmitted Diseases, like syphilis. A paste made of leaves is applied to the skin to treat scabies. In Bangladesh, the Roots are used to treat osteoarthritis and joint pain.


There are a variety of recipes from all over the world that list ivy gourd as the main ingredient. It is often compared to bitter melon. The fruit is commonly eaten in Indian cuisine. People of Indonesia and other southeast Asian countries also consume the fruit and leaves. In Thai cuisine it is one of the ingredients of the Kaeng khae curry. Cultivation of ivy gourd in home gardens has been encouraged in Thailand due to it being a good source of several micronutrients, including vitamins A and C.
In India it is eaten as a curry, by deep-frying it along with spices; stuffing it with masala and sauteing it, or boiling it first in a pressure cooker and then frying it. It is also used in sambar, a vegetable and lentil-based soup.
Here is one interesting healthy Indian preparation, you will need: Kundru fruits, Chana Dal (chickpea splitted seeds), Methi (fenugreek), Lason (garlic), Mirch (chilli), Haldi (turmeric), Dhania (coriander), Namak (salt), Tel (cooking oil). Method of Preparation: Kundru fruit is cut into two pieces and seeds are separated. After this, the fruit is washed thoroughly in running water. In pan, cooking oil is taken and all the ingredients and Kundru fruits are added. The mixture is cooked in low flame. After cooking, it is served as curry with meals. The natives prepare Kundru curry without adding Chana Dal also, but according to the healers the combination of Kundru fruits and Chana Dal is more promising for diabetics. Among the natives this preparation is popular for its delicious taste and the traditional healers are aware of its health benefits. According to them this preparation is specially useful for the patients having diabetes. It is also useful in biliousness and diseases of blood. During fever the use of this preparation with meals, helps in reducing the high temperature.

The ivy & bottle gourds

The healers claim that the Kundru fruits are having the capacity to reduce extra fat. Also, its regular use flushes out the toxic material from body. But there is a common belief among the natives that the consumption of raw Kundru fruits results in deafness. The healers are aware of this fact. They suggest the natives to consume it with common salt (namak). Its combination with namak, nullifies its harmful effects. Kundru fruits consumed in form of spicy curry are although good in taste but it do not reduce the obesity in this form. Ivy gourd is also rich in beta-carotene.

Using Ivy Gourd supplements safely:
Little is known about the safety of taking ivy gourd supplements in the long term. However, since ivy gourd may lower blood sugar levels, there's some concern that using ivy gourd in combination with anti-diabetes drugs may have harmful effects. In addition, many medical experts recommend discontinuing use of ivy gourd supplements at least two weeks before undergoing surgery.
If you're considering the use of ivy gourd in the treatment of diabetes (or any other health condition), make sure to consult your physician. It's important to note that self-treating a chronic condition with ivy gourd and avoiding or delaying standard care may have serious consequences. 

Ash gourdBenincasa hispida is an extensive trailing or climbing annual herb cultivated throughout the plains of India and on the hills up to 1200 m altitude, as a vegetable. Originally cultivated in South-East Asia, the winter melon is now widely grown in East Asia and South Asia as well. Winter melon is also a common name for members of the Inodorus cultivar group of the muskmelon (Cucumis melo L), more commonly known as casaba or honeydew melons. This plant trails on ground and has hairy leaves. The young fruit is hairy. The fruit loses it hair and gets a waxy coat when matures.
As per Ayurveda classics the herb is known as Kushmanda. Sanskrit names also include: Brihatphala, Pushpaphala, Pitapushpa, etc. & Hindi names: Petha, Alu puhul. It is also used in spiritual practices in some parts of India. 
Kushmanda (white gourd) belongs to gourd family of vegetables is commonly known as Petha in India and used as medicine in Ayurveda. Other names are ash gourd, wax gourd because of its outer skin that has wax and ash type layer. Mostly it is used in culinary and in India Petha sweet dish is very popular made from pulp of white gourd and sugar syrup. In Ayurveda its fruit pulp, seeds and seeds oil is used to treat various health problems. According to texts of ayurveda this fruit is very light to digest and sweet to taste. It cools the body and acts as a brain tonic.

Many studies has been done on Ash gourd to support its health  benefits:

Winter Melon or Ash gourd  is one of the best vegetable as well as a medicine. It is packed with phyto-nutrients and medicinal values. It is used for weight gain therapy, to improve intelligence and so on. In Indian system of medicine, it is hailed as the best among all the fruit-yielding creeper plants.

  • As pulp of fruit contains lot of water, vitamin B, C, minerals and fibre so it can be used to treat constipation as pulp of ash gourd has laxative property. This used to improve overall digestion.
  • Consumption of pulp can be used to treat urinary dysfunction and it can be very helpful in treatment of kidney stones.
  • Ash gourd juice can be taken in morning with same amount of water empty stomach to treat peptic ulcer, do not eat anything for 2-3 hours after drinking this.
  • It seeds powder can be used to eject tapeworm and other intestinal worms. Take 3-6 gm before sleeping.
  • It can even treat mouth ulcers, protecting teeth and gums when a mouth gargle of the juice is done regularly.
  • Pulp and paste of leaves can be used to reduce skin burning sensation.
  • White gourd as a brain tonic as well as improves memory. Acts as a tranquilliser and therefore useful in schizophrenia, debility and memory loss. Ash gourd normalizes sleeping pattern and very helpful in patients with insomnia.
  • Patients affected by tuberculosis of lungs are benefited by the use of this fruit. It strengthens the lungs and body.
  • Seed (5-6 gm) boiled in milk can be take to increase sperm count and it will also improve libido. The pulp of the matured fruit helps to increase quality and quantity of semen. Hence it is used inVajikarana preparations.
  • White gourd`s seed powder with mixed with brahmi is really good in treatment of epilepsy in children. Seeds have great nutrition value like other dried nuts.
  • Kushmanda helps persons who are recuperating from illness to gain back their lost energy and nutrients.
Culinary uses:
Fruits of this plant are widely used for cooking in India, Pakistan and China. Many delectable dishes like peta, (a sweet dish), soups and curries are prepared by this fruit.

Winter melon ayurvedic properties:
Matured fruit balances all three doshas.
Rasa (Taste): Madhura (sweet)
Guna (qualities): Laghu (light to digest), Snigdha (unctuous, oily)
Vipaka (taste conversion after digestion): Madhura (sweet)
Veerya (potency): Sheeta (cold)
Effect on Tridosha: Balances Pitta Vata
Prabhava (special effect): Medhya – improves intelligence

Uses as per Ayurveda:
Mutraghatahara – helps in easy passing of urine
Pramehashamanam – useful in diabetes, urinary tract disorders
Mutrakuchrahara – useful in dysuria
Ashmarichedana – useful in urinary calculi. Helps to break into pieces
Vinmutra glapanam – helps to increase the bulk of urine and faeces
Trushartishamanam – relieves thirst and related pain
Jeernangapushtidam – nourishes the worn out body parts. Helps to improve body mass.
Vrushyam – aphrodisiac
Arochakahara – relieves anorexia
Balya – improves strength and immunity
Bruhmana – helps to gain weight, provides nutrition
Pittasranut – useful in bleeding disorders due to Pitta imbalance, such as menorrhagia, bleeding per rectum, nasal bleeding etc.
Vatanut – balances Vata
Bastishuddhikara – cleanses bladder
Chetorogahrut – relieves excessive tiredness
The unripe winter melon helps to balance Pitta.
Mid-ripe winter melon is coolant and increases Kapha.
Old winter melon (Fully riped), is not so coolant, sweet, alkaline, easy to digest and improves digestion strength.
Ash gourd seed oil has similar effects to those of the fruit.

Part used: Fruit, seed, seed oil   
Dosage:  Fruit – 10 – 20 grams, Seed powder – 3 – 6 grams, Seed oil – 5 ml

Spiritual practice with ash gourd: 
To symbolize evil power destruction, camphor is lit on the ash gourd fruit and after Arati (circular rotation to the Diety, symbolizing zero-ness (ego-less), ash gourd is usually shattered into pieces by pounding it on to the ground.
This ritual is done on many festivals, usually during inauguration of new buildings, new business, during Lakshmi Pooja etc.

Side effects of Winter melon: 
In obese people, it should be used for a limited period, in minimal dose.
It increases Kapha, hence it is not ideal to use this in winter and whenever someone has cold, asthma or bronchitis.
However, it is very useful in post tuberculosis recuperation period. It improves weight. If it is sweet, it is not ideal during indigestion.

Benefits Of Cow Milk

Cow milk forms the basis of all types of dairy products. People have been drinking it since 6,000-8,000 BC. Earlier, milk and other dairy products were consumed only by the wealthy people. However, with time, it came to be within reach of the poor people as well. In the beginning of 5th century A.D, the milk of both sheep and cow came to be prized. It was in 14th century that cow’s milk began to be more popular than the sheep. In the early part of the 17th century, dairy cows were brought into America from Europe. Milk is rich in a number of nutrients, which make it a highly health beneficial food. We bring you the health benefits of cow’s milk, in the lines below.

Health Benefits Of Drinking Cow’s Milk
  • Cow’s milk is highly rich in calcium content. Calcium is essential for the growth and development of bones. It joins with phosphorous to form calcium phosphate, which is an integral element of hydroxyapatite, which in turn provides structure and strength to the bones.
  • The calcium present in cow’s milk has several other advantages as well. It helps in protecting the colon cells from the chemicals that cause cancer. It is preventive against the migraine headaches and also reduces the PMS symptoms at the time of the luteal phase of the menstrual cycle.
  • Calcium is beneficial in preventing obesity amongst children. It also helps overweight adults to weight, especially around the midsection.
  • The calcium present in milk helps in oxidation of body fat and thus, decreases the secretion of parathyroid hormone. Hence, the level of this hormone is maintained at a low rate.
  • Calcium is highly beneficial against breast cancer. It also plays an integral role in blood clotting, muscle contraction, blood pressure regulation and cell membrane function.
  • Cow’s milk contains the high-quality protein in rich quantity, which is of great importance to the body.
  • Milk can prove extremely helpful in fighting against gout, which is a common type of arthritis.
  • Cow’s milk contains riboflavin (vitamin B2) and vitamin B12. Both the vitamins are functional in the production of energy for the body. The vitamins are also functional in cardiovascular protection.
  • Vitamin B12 plays a significant role in the production of red blood cells. Further, it prevents anemia and helps in the full development of nerve cells. Besides, it boosts the cells to metabolize carbohydrate, fat and protein.
  • Cow’s milk contains iodine in rich quantity, which is an integral component of the thyroid hormones triidothyronine and thyroxine.
  • The vitamin A present in cow’s milk is necessary for the growth and development of epithelial and mucosal tissues. These tissues protect the body against toxins and invading organisms. Shortage of vitamin A leads to several diseases, like frequent cold, ear infections, rheumatoid arthritis and others.
  • One cup of cow’s milk provides 10.8% of the daily body’s need for potassium. Potassium is required for the contraction of muscles, including the heart and is also necessary for nerve transmission.
  • Milk, being rich in calcium and potassium, prevents the formation of kidney stones in the body.
  • Cow’s milk is generally seen to have allergic reactions in some people. The reactions are seen even if the milk is not consumed in the pure, isolated form. For instance, yogurt is a common allergenic food. The most common allergy symptoms found with the intake of cow’s milk are itching, swelling of lips, throat or tongue; skin rash, nasal congestion and dizziness.
  • Milk contains 4.7% lactose, which cannot be digested by many individuals, owing to the lack of the enzyme, lactase.
  • In many places, cow is treated with a compound called recombinant bovine growth hormone (rBGh). Some studies have shown that this hormone leads to some health risks, like mastitis, infertility and lameness.
Cooking Tips
  • Cow’s milk can be consumed in a variety of ways. Some of the most widely eaten milk products are yogurt, butter, cheese and ghee.
  • Cow’s milk should be boiled before drinking. Boiled milk stays fresh for a longer time in the refrigerator.

Wednesday, 29 October 2014

10 Healthy and Delicious Avocado Recipes

In restaurant avocados are used in everything from burger to salad, and I can tell you why, the thing is avocados are high in vitamins C, K and they are full of potassium and fiber. When I’ve tried some avocado recipes I would want to try others. Try these 10 healthy and delicious avocado recipes and tell me which one you like the most.Healthy and Delicious Avocado Recipes

1. Avocado and walnut bread

Avocado and walnut bread
Last year I made my first homemade bread from one of my favourite banana recipes. It was so delicious! And now, I want to make my first avocado recipe with walnut bread. I like avocados and my husband likes walnuts, so I think it’ll be perfect dish for us both.
  • 1 cup organic white, unbleached spelt flour
  • 3/4 cup organic whole spelt flour
  • 1 tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • pinch of salt
  • 4 large free-range eggs
  • 1/2 cup organic fat-free yoghurt
  • 1 avocado, mashed
  • 3 tbsp walnut oil
  • 1 cup walnuts, chopped
Preheat oven to 1800 C and prepare a standard size loaf tin.
In a medium bowl, sift together the flours, baking powder, bicarbonate of soda and salt. Beat the eggs in another bowl and beat in the yoghurt avocado and oil. Fold the dry ingredients into the egg mixture, add the walnuts and fold to combine. Bake for 45 minutes or until a skewer inserted in the middle comes out clean.

2. Wonton cups with avocado and smoked salmon

Wonton cups with avocado and smoked salmon
Wonton cups with avocado and smoked salmon would be a perfect appetizer during the party or holiday dinner. Bake this little wonton cups inside mini muffin trays. When won ton cups come out of the oven, they’ll have perfect little form to hold the ingredients of this delicious avocado recipe.
  • 24 square won ton or shumai (dumpling) wrappers
  • 2 tablespoons unsalted butter, melted
  • 2 teaspoons white sesame seeds
  • 4 ounces hot-smoked salmon (see Notes), flaked into small pieces
  • 1/2 cup finely sliced green onions, including tops
  • 1/4 cup finely chopped fresh cilantro
  • 1 tablespoon lime juice
  • 2 teaspoons grated fresh ginger
  • 1/2 teaspoon kosher salt
  • 1 small avocado, finely diced
Preheat oven to 350° C. Lay 12 won ton wrappers flat and, using about half the butter, brush both sides. Press into mini muffin cups (2 tbsp. size), pleating each to form a small cup. Sprinkle wrappers with half the sesame seeds. Bake until golden brown (watching carefully; they can burn easily), 7 to 9 minutes. Loosen from cups with a small spatula and put on a cooling rack. Repeat with remaining 12 won ton wrappers, butter, and sesame seeds.
In a small bowl, combine salmon, green onions, cilantro, lime juice, ginger, and salt; mix well. Add avocado and toss very gently until well combined. Put a generous spoonful in each won ton cup. Serve immediately.

3. Shrimp tacos with avocado salsa

Shrimp tacos with avocado salsa
This delicious avocado recipe is great for summertime taco night when you’re spending your time with your family and friend.
For avocado salsa:
  • 1 small onion, quartered
  • 1 jalapeno, quartered, seeds optional
  • 1 garlic clove, smashed
  • 4 medium tomatillos, (about 8 ounces) husked, rinsed, and coarsely chopped
  • 1/2 Hass avocado, peeled, seeded, and cut into chunks
  • 1 1/4 teaspoons kosher salt
  • 1/4 cup loosely packed fresh cilantro leaves, coarsely chopped
For shrimp tacos:
  • 1 tablespoon olive oil
  • 1 teaspoon chipotle or blended chili powder
  • 1 teaspoon kosher salt
  • 1 pound medium shrimp (about 20), peeled and deveined
  • 8 corn tortillas
  • 8 sprigs cilantro for garnish
  • 2 limes, cut into wedges
Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro.
Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side.
Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro. Serve 2 tacos per person, with a lime wedge on the side.

4. Black bean avocado salad

Black bean avocado salad
We believe that most of salads we eat are healthy and low calorie, but the truth is most of them are usually 300 calories or more. Black bean avocado salad is not only low calorie, but also has fresh and exciting flavors with ingredients like black beans, lime juice, and cilantro.
  • 1/2 bag (16-oz size) frozen organic sweet corn (1 3/4 cups)
  • 2 cans (14.5 oz each) organic plain or fire roasted diced tomatoes, drained
  • 1/2 cup black beans (from 15-oz can), drained, rinsed
  • 1/4 cup chopped red onion
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon coarse salt (kosher or sea salt)
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1 clove garlic, finely chopped
  • 1 avocado, pitted, peeled and chopped
Cook corn as directed on bag. Rinse with cold water; drain.
In large bowl, stir together corn and remaining ingredients except avocado. Refrigerate until ready to serve, at least 1 hour. Stir in avocado just before serving.
Spoon this colorful salad into Bibb lettuce leaves and garnish with fresh cilantro.

5. Chilled avocado soup

Chilled avocado soup
Chilled avocado soup is a perfect dish for summer. Adding ingredients on top of the creamy avocado soup gives it a nice crunch and texture. If you are looking for a hot avocado soup, you can warm this one up on the stove top for a few minutes.
For soup:
  • 3 cups fat-free, lower-sodium chicken broth
  • 1 1/2 cups diced peeled avocado (about 2)
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
For lime cream:
  • 3/4 cup reduced-fat sour cream
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon grated lime rind
  • 1/2 teaspoon freshly ground black pepper
For shrimp:
  • 3/4 pound medium shrimp, peeled and deveined
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher salt
  • 1 (7-ounce) can chipotle chiles in adobo sauce
Cooking spray:
  • 1 cup fresh corn kernels (about 2 ears)
  • 1/4 cup finely chopped red onion
  • 1 garlic clove, minced
  • 1 tablespoon fresh lime juice
To prepare soup, place chicken broth and next 5 ingredients (through 1/4 teaspoon black pepper) in a blender or food processor, and process until smooth. Cover and chill.
To prepare lime cream, combine sour cream and next 3 ingredients (through 1/2 teaspoon black pepper) in a bowl; stir well. Cover and chill.
To prepare the shrimp, sprinkle shrimp with cumin, 1/2 teaspoon pepper, and 1/4 teaspoon salt; set aside. Remove 1 chipotle chile and 1 tablespoon adobo sauce from can, and finely chop chile. Reserve remaining chiles and adobo sauce for another use.
Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add shrimp, and cook 2 minutes. Turn shrimp over. Add corn, onion, and garlic; sauté for 2 minutes. Add chopped chipotle chile, 1 tablespoon adobo sauce, and 1 tablespoon lime juice; sauté for 2 minutes or until shrimp are done and vegetables are crisp-tender.
To serve, ladle about 1/2 cup soup into each of 8 bowls. Top with 1 1/2 tablespoons lime cream, one-eighth of shrimp, and about 2 tablespoons corn mixture.

6. Linguine with Avocado and Arugula Pesto

Linguine with Avocado and Arugula Pesto
I like to make fettuccine alfredo and add in different ingredients such as chicken, sausages, or meatballs. My husband and children like it too, but because the alfredo sauce is quite heavy I don’t make it as often as they want. However, I found a great healthy alternative of this – Linguine with Avocado and Arugula Pesto, and I can’t way to try it!
  • 1 pound linguine Pasta
  • 2 medium avocados, halved, peeled, and seeded (about 12 ounces total)
  • 3 cups baby arugula leaves (3 ounces)
  • 1 packed cup fresh basil leaves
  • 3 tablespoons fresh lime juice (from 2 large limes)
  • 2 cloves garlic, peeled and smashed
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup grated Parmesan (4 ounces)
  • 1/2 cup sliced almonds, toasted
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water. Place in a serving bowl.
Using a spoon, scoop out the flesh from the avocados and place in a food processor. Add the arugula, basil, lime juice, garlic, salt, and pepper. Blend until smooth.
Pour the pesto over the pasta and toss together. Add the cheese and almonds and toss together until coated, adding the pasta water, as needed, to loosen the sauce.

7. Baked avocado fries

If you want your children to eat healthy, and you know that fruits and vegetables just don’t look as good as chips, fries, and pizza, try this avocado recipe. The first recipe I heard for avocado fries said to fry them in oil, but then I found baked version of the recipe. I hope they taste just as good as frying them!
  • 2-3 slightly firm avocados
  • 1 cup panko breadcrumbs
  • 1/4 cup Parmesan cheese
  • 1/4 cup pine nuts
  • 3 teaspoons Cajun seasoning, divided use (or your favorite seasoning blend)
  • 2 large eggs
  • 1 tablespoon olive oil
  • 1/2 cup flour or pancake mix (optional)
  • 1/4 cup non-fat Greek yogurt (or sour cream)
  • pinch of sea salt
  • 1 teaspoon fresh lemon juice
  • 1 tablespoon chopped cilantro
  • 1 tablespoon ranch dressing
Pre-heat oven to 450 degrees. Coat a baking pan with non-stick cooking spray.
Remove pit from avocados. Slice and peel. Each avocado should yield 8 pieces.
Combine panko, Parmesan, pine nuts and 2 teaspoons Cajun seasoning in food processor and pulse until combined. Pour into a shallow dish.
Whisk the egg, remaining teaspoon Cajun seasoning and olive oil in a shallow dish. Pour flour or dry pancake mix in third dish.
To bread the avocado slices, dip each piece first in flour, then egg wash, and then breading. Place on baking sheet and cook for 15-20 minutes, or until evenly browned. While fries are baking, combine yogurt, salt, lemon juice, cilantro, and ranch dressing in a bowl. Serve fries hot with dipping sauce!

8. Mexican avocado pizza

Mexican avocado pizza
Mexican avocado pizza is a healthy version of pizza that has the alternative ingredient for tomato sauce, black bean dip. How tasty does that sound! My family enjoys making pizzas at home so I hope my kids will like the idea of this recipe!
  • 1/2 cup prepared black bean dip
  • 1 large (10-ounce) thin pizza crust
  • 1/2 cup shredded Mexican cheese blend
  • 1 ripe avocado, cut into chunks
  • 2 tablespoons fresh lime juice
  • 2 cups shredded romaine lettuce
  • 1/4 teaspoon grated lime peel
  • 1 medium tomato, chopped
Prepare outdoor grill for covered, direct grilling on medium. (Or preheat oven to 450 degrees F.)
Spread black bean dip evenly on crust, leaving 1/2-inch border; sprinkle with cheese. Place crust on hot grill rack; cover and grill until grill marks appear, 8 to 9 minutes. (Or place crust on ungreased cookie sheet. Bake 8 to 10 minutes or until cheese melts.)
Meanwhile, gently stir avocado with 1 tablespoon of lime juice. Toss romaine with lime peel and remaining juice.
Top cooked pizza with romaine mixture and tomato, then with avocado.

9. Tuna with avocado kiwi salsa

Fish is a great meal when you’re trying to lose weight or to eat healthier. I have never thought to put salsa on fish until I found the avocado recipe that includes kiwi, avocado, cilantro, jalapeno, and green onions for a sweet and spicy topping to brighten up your tuna dinner.
For tuna:
  • 1 1/2 lb tuna steaks, 3/4 to 1 inch thick
  • 1/4 cup lime juice
  • 2 teaspoons chili oil
  • 2 tablespoons finely chopped fresh cilantro
  • 1 clove garlic, finely chopped
  • 1/2 teaspoon salt
For salsa:
  • 1 small avocado, pitted, peeled and coarsely chopped (1 cup)
  • 1 kiwifruit, peeled, chopped (1/2 cup)
  • 3 medium green onions, chopped (3 tablespoons)
  • 1 small jalapeño chile, seeded, finely chopped (1 tablespoon)
  • 2 tablespoons lime juice
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon salt
If tuna steaks are large, cut into 6 serving pieces. In shallow glass or plastic dish, mix remaining tuna ingredients. Add tuna; turn to coat with marinade. Cover; refrigerate, turning once, at least 30 minutes but no longer than 2 hours to marinate.
Meanwhile, in medium bowl, mix all salsa ingredients; refrigerate.
Spray grill rack with cooking spray. Heat gas or charcoal grill. Remove tuna from marinade; reserve marinade. Place tuna on grill. Cover grill; cook over medium heat 11 to 16 minutes, brushing 2 or 3 times with marinade and turning once, until tuna flakes easily with fork and is slightly pink in center. Discard any remaining marinade. Top tuna with salsa. I also like to eat tuna with avocado salsa and sweet potatoes, it’s so delis!

10. Vanilla avocado soft serve

Vanilla avocado soft serve
We mentioned many avocado recipes for lunch and dinner and this one is for dessert. Vanilla avocado soft serve has only four ingredients and it’s so easy to make it.
  • 1/2 frozen avocado, peeled & diced before freezing
  • 3/4 cup unsweetened vanilla almond milk (or more, depending on desired consistency)
  • Dash of vanilla extract
  • Stevia or other sweetener to taste
Throw all ingredients into food processor or blender. Blend until smooth.
It doesn’t matter whether you want to try these avocado recipes to start a better, healthier life or you just want an alternative, interesting ingredient, I’m sure you and your family will enjoy these recipes. Try them and don’t forget to share your thoughts with us.