A Beautiful Way To Prepare A Dish With Avocado, Healthy & Popular With Children.
INGREDIENTS:
- 4 ripe avocados
- 250 grams crofit (Qamaroun)
- 250 grams rice
- 1/2 teaspoon ambrosia
- 1/4 teaspoon salt
- 1 teaspoon elbezar (black pepper)
- 1 tablespoon oil
- 100 grams crushed red fromage (cheese)
INSTRUCTIONS:
1. Cook the Rice: Begin by boiling the rice in a pot until tender. Once cooked, drain the water and set the rice aside.
2. Prepare the Crofit: Thoroughly wash the crofit, then boil until cooked through. After boiling, peel the crofit and set it aside.
3. Prepare the Avocados: Slice each avocado in half and remove the pit. Carefully scoop out the flesh from each half, keeping the avocado shells intact. Cut the avocado flesh into small pieces.
4. Combine Ingredients: In a large bowl, mix the chopped avocado, cooked crofit, and boiled rice. Season the mixture with salt, elbezar (black pepper), ambrosia, and oil, stirring until well combined.
5. Stuff the Avocado Shells: Arrange the empty avocado shells on a serving plate. Fill each shell with the prepared mixture, evenly distributing the filling.
6. Top with Fromage: Sprinkle the crushed red fromage over the top of each stuffed avocado half.
7. Serve: Serve the stuffed avocados immediately, either in their shells or by transferring the mixture into individual serving bowls.
This dish offers a unique blend of flavors and textures, combining the creaminess of avocado with the delicate taste of crofit and the richness of fromage.
Avocado: A Nutritional Powerhouse
Avocado: A Heart-Friendly Fruit
Avocados are rich in beta-sitosterol, a plant sterol, with 76 milligrams per 100 grams of fruit. Consuming avocados helps maintain healthy cholesterol levels, which are crucial for heart health. Additionally, avocados reduce oxidized LDL cholesterol, which is strongly linked to atherosclerosis or plaque buildup on artery walls. Moreover, avocados contain essential vitamins, minerals, healthy fats, and fiber, all of which contribute to heart and cardiovascular health.
The high potassium and magnesium content in avocados also plays a beneficial role in regulating blood pressure, thereby preventing heart diseases.
It is noteworthy that most studies investigating avocados' benefits on the heart were funded by the Hass Avocado Board. While this doesn't invalidate the study results, it suggests a potential for industry bias.
Avocado Protects Eyesight
Avocados contain the same plant chemicals found in eye tissue, namely lutein and zeaxanthin, which provide antioxidant protection against potential eye damage, including from ultraviolet radiation. Additionally, the monounsaturated fatty acids present in avocados aid in the absorption of fat-soluble antioxidants.
The protective benefits of avocados extend beyond minor damage to include age-related macular degeneration.
Avocado Prevents Osteoporosis
Vitamin K is essential for bone strengthening as it enhances calcium absorption in the body and reduces its excretion in urine. Avocados provide 18% of the daily value of vitamin K.
Avocado Aids in Weight Loss
While some may point to avocados' high calorie content, others highlight their weight loss benefits. So, what's the secret? Avocados are rich in fats and fibers, which promote satiety and consequently reduce overall calorie intake. In line with this, a study involving 345 individuals confirmed that fiber intake was one of the most significant predictors of body weight.
It is important to note that most studies related to this topic are funded by the Hass Avocado Board.
Avocado Protects Against Cancer
Studies do not establish a direct link between avocados' benefits and cancer prevention. However, certain compounds present in the fruit have been associated with protection against some types of cancer. Research suggests that folic acid, found in avocados, may reduce the risk of stomach, pancreatic, and cervical cancers. Nevertheless, this association remains unclear.
Avocados also contain high levels of chemicals and carotenoids with anti-cancer properties. A 2013 review indicated avocados' positive impact on breast, mouth, and throat cancers. However, these associations await human testing and remain confined to test-tube studies.
Avocado Promotes Gut Health
Avocados' benefits extend to protecting the gut from diseases, including colorectal cancer and inflammatory bowel disease. A study involving 163 overweight adults revealed that consuming 175 grams of avocado for men and 140 grams for women for 12 weeks led to a decrease in fecal bile acid concentration and an increase in bacterial diversity compared to the control group. High bile acid concentrations are associated with gut inflammation and the growth of harmful microbes leading to adverse health outcomes such as colorectal cancer.
Additionally, avocados contain short-chain fatty acid-producing substances that protect colon cells from disease. They are also rich in essential fibers that promote gut health.
Avocado is Rich in Potassium
Potassium is known for its numerous benefits, including regulating nerve function, transporting nutrients to body cells, and eliminating food waste, according to the National Library of Medicine. The American Heart Association also highlights potassium's role in increasing sodium excretion from the body through urine, which helps lower blood pressure.
In this context, avocados have a higher potassium content than bananas. According to the United States Department of Agriculture, 100 grams of avocado contain 485 milligrams of potassium, exceeding bananas by ten milligrams.
Avocado Protects Against Depression
Avocado's benefits lie in its folic acid content, providing 10% of the daily requirement and linked to lower depression levels through mood improvement. Folic acid helps prevent the accumulation of the amino acid homocysteine, which weakens blood flow and affects nutrient delivery to the brain. It also aids in the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
Additionally, avocados are rich in vitamin B, the deficiency of which increases the risk of depression and reduces the response to antidepressant medications.
Avocado Improves Digestion
Health experts emphasize that fiber-rich foods positively impact digestive health and prevent constipation. They also promote satiety and reduce cravings for fatty and sugary meals. The good news is that avocados contain 13 grams of fiber, about three-quarters of which is insoluble fiber.
Avocado Alleviates Prostate Symptoms
Avocados, like oranges, are among the richest fruits in beta-sitosterol, which alleviates prostate enlargement symptoms by preventing the absorption of harmful cholesterol linked to the risk of developing the condition.
Avocado is Rich in Fats
