By Avocado is a highly nutritious fruit that provides many health benefits. Here are five reasons why avocado is so beneficial
Rich in nutrients
Avocados are a source of vitamins C, E, K, and B6 and riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids1.
Healthy for the heart:
Avocados contain a natural plant sterol called beta-sitosterol. Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels1.
Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light1.
May help prevent osteoporosis:
Half an avocado provides approximately 18% of the daily value of vitamin K. This nutrient is often overlooked but is essential for bone health1.
Avocados are high in fibre, which can have various important benefits for weight loss and metabolic health2.
As for why avocado pairs so well with smoked salmon, I couldn’t find any specific information on that topic from my sources, however, it could be due to the contrast in textures and flavours between the two ingredients.
Avocado & Smoked Salmon Toast
Ingredients
- 2 slices toast
- 100 g smoked salmon
- 1 avocado
- 1 clove garlic
- 1/2 juice of lemon
- 1 tbsp olive oil
- 1 tbsp dill, chopped
- 2 tbsp mayonnaise
- 1 tbsp Greek yogurt
- salt & pepper to taste
Instructions
- Place the 2 slices of bread into a toaster and toast.
- Peel the garlic and cut it in half.
- Take one-half of the garlic and rub it over each slice of toasted bread. Then grate this piece finely and use it for the guacamole. At this point, you can also grate the other half of the garlic, which will be used in the sauce.
- Guacamole: Cut the avocado in half lengthwise, remove the stone, then remove the flesh with a spoon.
- Cut the flesh into cubes and place in a bowl; add in the grated garlic, sprinkle with a teaspoon of lemon juice, and a teaspoon of olive oil and season with salt and pepper.
- Stir and partially mash everything together with a fork. Spread the guacamole over the toast. Top with pieces of smoked salmon, drizzle with lemon juice, and season with freshly ground pepper.
- Sauce: Mix the mayonnaise with yogurt, a teaspoon of lemon juice, and grate half of the garlic, and season to taste with salt and pepper.
- Finally, add a teaspoon of finely chopped dill and mix. Drizzle the sauce over the toast, and garnish with additional dill. Serve immediately.