L’avocado è il frutto della Persea Americana, una pianta originaria dell’America centrale. Prima ancora dell’arrivo degli spagnoli, era già parte dell’alimentazione degli Aztechi e dei Maya. La principale caratteristica nutrizionale di questo frutto è la sua ricchezza di grassi, specialmente insaturi ed Omega 3. Ma l’avocado è anche un’ottima fonte di antiossidanti, vitamina A ed E.
Avocado: calorie e valori nutrizionali
- Calorie kcal 160
- Grassi g 14.66
- Carboidrati g 8.53
- Proteine g 2
- Fibre g 6.7
- Zuccheri g 0.66
- Acqua g 73.23
- Amido g 0.11
- Ceneri g 1.58
Minerali
- Calcio mg 12
- Sodio mg 7
- Fosforo mg 52
- Potassio mg 485
- Ferro mg 0.55
- Magnesio mg 29
- Zinco mg 0.64
- Rame mg 0.19
- Fluoro mcg 7
- Manganese mg 0.142
- Selenio mcg 0.4
Vitamine
- Vitamina A, IU IU 146
- Betaina mg 0.7
- Vitamina A, RAE mcg_RAE 7
- Tiamina (Vit. B1) mg 0.067
- Riboflavina (Vit. B2) mg 0.13
- Niacina (Vit. B3) mg 1.738
- Acido Pantotenico (Vit. B5) mg 1.389
- Piridossina (Vit. B6) mg 0.257
- Folati, totali mcg 81
- Acido ascorbico (Vit. C) mg 10
- Alpha-tocoferolo (Vit. E) mg 2.07
- Fillochinone (Vit. K) mcg 21
- Colina totale (Vit. J) mg 14.2
- Carotene, beta mcg 62
- Carotene, alfa mcg 24
- Criptoxantina, beta mcg 28
- Luteina + zeaxantina mcg 271
Lipidi
- Acidi grassi, monoinsaturi g 9.799
- Acidi grassi, polinsaturi g 1.816
- Acidi grassi, saturi g 2.126
- Beta-sistosterolo mg 76
- Campesterolo mg 5
- Colesterolo mg 0
- Stigmasterolo mg 2
Aminoacidi
- Acido aspartico g 0.236
- Acido glutammico g 0.287
- Alanina g 0.109
- Arginina g 0.088
- Cistina g 0.027
- Fenilalanina g 0.097
- Glicina g 0.104
- Isoleucina g 0.084
- Istidina g 0.049
- Leucina g 0.143
- Lisina g 0.132
- Metionina g 0.038
- Prolina g 0.098
- Serina g 0.114
- Tirosina g 0.049
- Treonina g 0.073
- Triptofano g 0.025
- Valina g 0.107
Avocado: ricette semplici
Insalata di avocado e tonno
Ingredienti per 4 persone
- 2 avocado
- 4 scatolette di tonno al naturale
- Una manciata di olive
- 1 scalogno
- 100 g di pomodori
- Una manciata di capperi
- Olio extravergine di oliva
- Limone
Preparazione
- Sbucciate l’avocado e tagliate la polpa a dadini.
- Aggiungete il tonno sgocciolato, i capperi sciacquati sotto l’acqua corrente, le olive snocciolate, i pomodorini tagliati a pezzettini e lo scalogno tritato finemente.
- Condite con il succo di limone, un filo di olio e un pizzico di sale.
- Mescolate e mettete in frigo fino al momento di servire.
Insalata di avocado con gamberetti
Ingredienti per 4 persone
- 2 avocado
- 1kg di gamberetti
- 3 coste di sedano
- 10 gherigli di noci
- 20 g di maionese light
- 1 lattuga
Preparazione
- Bollite per qualche minuto i gamberetti. Nel frattempo lavate gli avocado, privateli della buccia, tagliateli a metà ed eliminate il nocciolo.
- Togliete la polpa dall’avocado aiutandovi con un cucchiaio, lasciando intatti i gusci.
- Tagliate il sedano a cubetti e tritate le noci.
- Con la maionese condite i gamberetti, il sedano, la polpa di avocado e le noci.
- Farcite gli avocado svuotati con il composto ottenuto e decorate con i gamberetti. Potete servire adagiandolo su foglie di lattuga.
Pasta con crema di avocado
Ingredienti per 4 persone
- 320 g di pasta corta
- 1 avocado maturo
- ½ lime
- Pomodori secchi sott’olio
- Una manciata di pinoli
- Qualche foglia di basilico fresco
- Pangrattato
- Un pizzico di sale
- Olio extravergine d’oliva q.b.
- Origano q.b.
Preparazione
- In una padella fate tostare leggermente i pinoli e poi frullateli con le foglie di basilico e qualche cucchiaio di olio.
- Da parte tagliate l’avocado a dadini, irrorate con il succo di lime e schiacciate con una forchetta sino a ridurlo in crema. Poi aggiungetelo al pesto e regolate di sale.
- Tagliate i filetti di pomodoro sott’olio a pezzettini.
- Lessate la pasta in abbondante acqua salata.
- Allungate la crema di avocado con un po’ di acqua di cottura e condite la pasta. Distribuite nei piatti e guarnite con i pomodori e il pangrattato.
Mousse di avocado con anguria e fragole
Ingredienti per 4 persone
- 1 avocado maturo
- 200 g di yogurt magro
- 1 limone
- 4 palline di polpa di anguria fresca
- 1 cestino di fragole
- Foglioline di menta per decorare
Preparazione
- Tagliate a metà l’avocado, scavatene la polpa con un cucchiaino, spremeteci sopra il limone e schiacciate bene con una forchetta.
- Aggiungere lo yogurt 1 cucchiaio per volta, avendo cura di non smontare il composto.
- Componete le coppe con uno o due cucchiai di mousse all’avocado e la frutta. Decorate con foglioline di menta e servite.
Photo Credit| Thinkstock
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