Avocado
Avocados are a fabulous source of healthy monounsaturated fats that are essential for good health, including healthy cardiovascular function. Fats also have a positive effect on appetite and satiety. When fats enter the stomach, they stimulate the release of a hormone called cholecystokinin, which suppresses appetite and delays stomach emptying. This is one of the reasons why consuming avocados with a meal will help you feel full for longer. Avocados contain beneficial oleic fatty acids which have been found to reduce hunger and food intake. Avocados also provide plenty of dietary fibre that further increases the satiating effect of this delicious fruit.
A study published in Nutrition Journal found that overweight adults who added half an avocado to their lunch had an increase in satisfaction and decreased desire to eat. A single 100g serving of avocado provides 15g of healthy fats, 7g of fibre and 2g of protein. Avocados also deliver a good dose of vitamin E, beta-carotene, magnesium, folate, potassium and B vitamins, which support healthy brain function, immunity and nervous system function.
Avocados are the main ingredient in guacamole, which is delicious served with homemade oven-baked tortilla chips or wholegrain crackers, or added to burrito bowls, wraps and burgers. Avocado adds extra flavour and goodness to salads, pesto and creamy salad dressings. It is the perfect toast topping served with eggs, baked beans or tomatoes, and works beautifully in creamy vegan desserts and green smoothies. Or simply grab a spoon and enjoy.
Full-fat yoghurt
This story is from the Issue #39, 2021 edition of Eat Well.
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This story is from the Issue #39, 2021 edition of Eat Well.
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ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.
