Green
GOODNESS If you’re a vegan, vegetarian, lactose intolerant or simply looking to cut back on your dairy intake, avocados can satisfy many of your dietary and culinary needs, consultant dietician Gillian McConnell tells Clodagh Dooley
“A
vocados are rich in fibre, vitamin E, folic acid and heart healthy monounsaturated fats,” says Gillian, who owns two private dietetic Inside Out Nutrition clinics (www. insideoutnutrition.ie) based in South Dublin and Co Wicklow. “They help to improve the good cholesterol in the blood, heart health, are good for glowing skin and contain antioxidants to help develop a strong immune system. Generally speaking, they’re great for any diet but are particularly ideal for vegans, vegetarians or those trying to top up the polyunsaturated fat and they can be used in so many dishes. “However, although we know that they do provide a lot of health benefits, we need to be conscious that they are still high in fats and calories. I would recommend using about a quarter to half of an avocado per salad. If you want to use the rest of the avocado later, sprinkle it with some lemon or lime juice or brush with a little olive oil to prevent it from browning.” So what are some ways we can incorporate the green goodness of an avocado into our
MELON & AVOCADO SMOOTHIE A delightful concoction of green fruit plus milk substitute by Gillian
SERVING SIZE: 2 CALORIES: 320 TOTAL FAT: 11g SATURATED FAT: 1.5g PROTEIN: 13g DIETARY FIBRE: 5g INGREDIENTS:
1 ripe avocado 1 slice honeydew melon Juice from half lime 250ml milk alternative 125ml apple juice or white grape juice 1 tbsp honey
10 | CLEAN CUISINE
METHOD:
1. Cut avocado in half, remove pit. 2. Scoop out flesh, place in blender. 3. Add remaining ingredients; blend well. 4. Serve cold. Holds well in the refrigerator up to 24 hours. If made ahead, stir gently before pouring into glasses.
Each serving provides: An excellent source of protein, fibre, vitamin C, riboflavin, folate, B12, pantothenic acid, calcium, phosphorus, potassium and iodine, and a good source of vitamin D, thiamine, B6, magnesium and zinc.
diets? “Avocados offer a very buttery and rich quality that complements many different types of food in the diet, so they’re a great alternative to spreads or a mayonnaise. Try it mashed up in a sandwich or a wrap with leftover chicken (or Quorn chicken), chopped lettuce and grilled peppers. “For lunch or main dishes, diced avocado adds colour to pasta, potato or tossed salads. Try grilled prawns, sliced avocado and mandarin orange segments over salad greens with an oil and vinegar dressing.” Gillian also says you should be open to using avocados in sweeter applications such as smoothies and desserts like avocado chocolate mousse. “Adding an avocado to a blueberry, melon or banana smoothie (see recipe below) will create a rich, creamy taste without any dairy. One way to incorporate the goodness of an avocado into a child’s diet is to mix it with a banana - this goes down really well with my own children. Whip half an avocado and one banana with a whisk or food processor and it will create a frothy mousse that still maintains a yellow colour, as opposed to green. As a little treat, you could also melt in some chocolate from time to time!”
MAKING DAIRY CHOICES
Not sure what milk substitute to use in your diet? Gillian compares the nutritional values of almond, soya and rice milk “It is essential that you consume enough calcium in your diet to prevent the breakdown of your bones,” says Gillian. “Adults between the ages of 18 and 50 should aim for 800mg of calcium per day. Leafy green veggies, nuts and dried fruit contain some calcium; however, your body does not efficiently absorb the nutrients as well as it does from dairy sources. For instance, you would need to consume two servings of broccoli or one serving of kale, or six of spinach to achieve the same amount of calcium found in one cup of milk! “If you’re cutting out milk-based products because you are a vegan or for particular health reasons like lactose intolerance, there are many dairy substitutes readily available to you on the shelf and you can consider the following, but always go for fortified options.”
SOYA MILK
“Soya milk is made from the bean extract of soybeans and comes in sweetened, unsweetened and flavoured varieties such as chocolate and vanilla. Dairy milk is a complete protein food, meaning that it contains all essential amino acids necessary for good health. Soya milk is the only vegetarian option with complete protein. It is also more readily absorbed than the other options, contains similar levels of calcium and vitamin D, and almost as much protein as milk (8 - 10 grams of protein per serving).”
ALMOND MILK
“Almond milk has become increasingly popular in recent times and is made of ground almonds, water and some with a little bit of sweetener. However, although it is high in vitamin E, it has much less protein, and unfortified versions lack vitamins, minerals and trace elements compared to dairy milk and soya milk.”
RICE MILK
“For those allergic to soya milk, rice milk is your best option. It is made from boiled rice, brown rice syrup and brown rice starch. It is high in carbohydrates and low in protein compared to dairy milk. “As it is quite thin and watery, rice milk is not especially well suited for use in cooking or baking. It is not naturally rich in calcium, so it is sensible to choose a variety that is fortified with this mineral if it is intended to replace cow’s milk. It’s worth noting if you have kids that rice milk isn’t suitable for infants and children under the age of five.”
24 March 2016 Irish Independent