Add nutrients to any meal with Louise’s Avocado Tips

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Avocado, the fruit that is one of the lowest in sugar and has more potassium than a banana.

Why should we eat avocado’s?

Although they are high in fats, they are good fats. They are high in omega 3 fatty acids in the form of alpha-linoleic acid, which has been proven to be cardio and immunologically protective. Therefore they are good for the heart and body in general.

Compared to other fruits they have a higher percentage of protein and are lower in sugars. Avocados also contain a variety of vitamins and minerals that other fruits cannot compare to. However, they are calorie dense, so half an avocado a day is plenty.

Here is how my family and I eat our avocados on a daily basis:

  1. Green smoothie. The kids do not even know it is in the smoothie and it adds a lovely creamy texture. Smoothie contains, 1/2 avocado, kale, spinach, 1 tsp milled chai seeds, 1 tsp milled sunflower, pumpkin and flax seeds, 1/2 banana, some berries and then add coconut water to liquify
  2. Use as an alternative to butter. A lovely ripe avocado will spread easily over bread. My favourite is on toasted sourdough bread, mash 1/2 avocado onto it and then top with a poached egg. Lots of black pepper, yum. Great for breakfast, lunch or brunch!!!
  3. Why not blitz in with other fruits and veg to make a guacamole. Great way to use avocados that are coming to the end of their shelf life to stop wastage. Toast pitta breads and chop up, raw veg or oat cakes to dip or spread the guacamole. Great snack on the go.
  4. Add to salads to add texture and increase nutrient content. Half an avocado fan sliced or in chunks over a salad of mixed leaves, red onion, cherry tomatoes and peppers makes for a delicious lunch or side salad to a main meal.


Use as a bowl to cook eggs. Half an avocado and remove stone and skin. Crack an egg into the middle where the stone was (you may need to scoop out some of the flesh). Add salt and pepper to taste. Bake in the oven for 15 minutes. Delicious on it own for breakfast or as part of a main meal.

Louise x


If you would like more information, or to book a private consultation please contact Louise Sharkey on (086) 6504704 or find Vita-Nutrition on Facebook at @vitanutritiongalway

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