Ever wondered what's the fuss about avocados? Get the lowdown, plus our great Guacamole recipe.

Due to their very high 30% fat content, avocados can get a bad rep. This assumption is wrong though, as avocados contain mostly unsaturated fatty acids. Together with its other ingredients it is very healthy. Plus, its high calorie content makes it perfect for sports enthusiasts who want to build muscle mass.

What is the profile of an avocado?

An average avocado has about 290 kcal. It contains about 27 grams of fat, with only 4 grams of saturated fat. The rest are unsaturated fatty acids, which can have a positive effect on cholesterol levels. Avocados contain few carbohydrates and protein but are very high in calories.

Avocados contain the following vitamins:

• Vitamin C - good for the immune system
• Vitamin A - important for the eyes and skin
• Vitamin E - a potent antioxidant

In addition, avocados have a number of minerals (potassium, magnesium, iron, ...), folic acid and a lot of fiber. This super fruit provides many healthy ingredients and does not deserve a bad reputation. 

A powerhouse

An avocado contains twice as much energy as a banana and even four times as much as an apple. For people who want to gain weight or build muscle, this is a perfect food. Avocados can help you increase your daily calorie count quickly and easily.

Suitable for slimming down

Although it contains many calories, the avocado is also suitable for losing weight. They are low in carbohydrates, and help you feel full, avoiding cravings. 

When are avocados ripe enough to eat?

Basically, an avocado is ripe when it yields to slight pressure and feels soft. Should you find a firmer avocado, just let it ripen for a few days. 

Guacamole

Once you have tasted this delightful dish, you'll begin to understand its cult status in America. 

Ingredients:

• 2 ripe avocados
• 1 tomato
• ½ red onion
• 1/2 red pepper
• olive oil
• salt
• pepper
• lime juice
• lemon juice
• chili flakes

Preparation

Halve the avocados and slice the pulp into pieces. Pour it into a bowl. Mash it with a fork until you get a chunky cream. Dice the onion, tomato and pepper and stir into the avocado cream. Mix well and season with olive oil, salt and pepper, with chili flakes to taste. Squeeze a fresh lemon and lime into the mix, stir and enjoy. 

Bon Appetit!