92. On Avocados +  ‘Avocado Ice-cream Bon-Bons’

The Avocado is considered to be a unique type of fruit, due to its important nutrients such as antioxidants, which are essential for a healthy diet. Unlike most fruits that consist primarily of carbs, avocado is high in healthy fats as well as other potent nutrients, making it very beneficial for our health. Avocado has become incredibly popular. It is often referred to as a superfood, which does not come as surprise given its numerous health properties. Due to its shape, green color, and bumpy skin, it is often called “alligator pear”. Today we learn more on the avocado and have a lovely avocado recipe shared for those who wish they could eat it more often and regularly. I for one, love this recipe as it can be made in advance and frozen, saves me time plus saves me the hassles of avocadoes being either too pricey, not yet ripe or getting over-ripe n yucky. 


Avocado is one of the healthiest low carb veggies (er, fruit actually!) on the planet. Avocado contains fiber, copper, folate, and potassium. The fruit also contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. That’s a lot of B-Vitamins! It also contains zinc, iron, manganese, and magnesium. With a mere 2 net carbohydrates per 100 grams, the avocado is a must on the list of acceptable foods on the keto diet. It is low in saturated fats and absent of sodium and cholesterol.

Eating avocados may help with controlling hypertension. The fruit is high in potassium and studies have identified a link between elevated potassium levels and normalized blood pressure values. The fruit is also high in good-for-you monounsaturated fatty acids. About 1/5 of the avocado’s content is insoluble and soluble forms of fiber: This means the fruit can help in keeping the digestive processes and gastrointestinal tract functioning at its best.

Avocados have high phytonutrient content. The fruit also features a number of antioxidants for natural free radical defense. Additionally, the high amount of oleic acid in avocados serves to help in diminishing issues with inflammation and for lowering cholesterol levels. Super low in carbs, high in healthy fats, packed full of nutrients – this is one of the most perfect superfoods for a LCHF ketogenic diet. If you love avocado as much as I do, go ahead and treat yo’ self! The fruit is rich and filling, making it pretty hard to over-indulge on carbs.

Avocados really shine when eaten raw, offering a complex mix of flavors: smooth, creamy, buttery. They maintain a fresh, but mildly earthy scent. Use avocados whenever you need to add richness to a dish for amazing results.

Preparation techniques include: raw, fried, pureed, baked avocado. To consume the avocado, make sure you wash the fruit first. You can use a paring knife to cut the pear-shaped fruit into two halves, but know in advance you will encounter a large, hard seed when you are cutting. Once cut in half, you can eat the fleshy interior raw as-is or you can scoop it out of the fruit’s skin and mix it into your favorite dishes. If you are feeling a little fancy, you can put your knife skills to the test and make a beautiful avocado rose.

Of course, you probably already know that you can use avocados to make guacamole, but did you know that the fruit is also ideal as a meat substitute because it is so high in protein? If you are a vegetarian embarking on the keto diet, put this on your grocery list asap! You can also cut up the fleshy fruit into slices and garnish your dishes for an extra pop of flavor and color. If you want to be clever with your dishes, cut the avocado in half after removing the pit. Use the small indentation left behind after removal of the seed … Voila! An avocado bowl for a small scoop of your favorite salad!

Consider adding the cut up fruit to your soups, casseroles, and salads. Oh, and did you know you can use avocado as a low-calorie mayonnaise substitute? That’s right … you can puree the avocado’s flesh and use it as a low-calorie alternative to mayonnaise in case you are watching your calories in addition to cutting carbs. Use the puree for deviled eggs, tuna or chicken salad for an easy keto snack or meal.

Avocado pairs well with the following flavor combinations: Basil + Red Onion + Balsamic Vinegar + Tomatoes, Lemon + Smoked Trout, Cilantro + Lime Juice

How to pick the perfect avocado
When choosing your avocado at the Farmer’s Market or grocery store, make sure the exterior skin of the fruit is just a bit soft. The skin should not be compromised in any way by cracks, holes, or spots. If you want the fruits with the richest flavors, choose those that have a short neck versus those that have a rounded-off top portion: The short-necked avocados have had a bit more time on the tree to ripen more, so the flavor from the berries is intensified.

When storing your avocados, refrain from refrigerating them until they are ripe. You can speed up the ripening process by placing avocados in a paper bag at room temperature. Once ripened, they will last up to seven days when refrigerated.


Blend together very well :
2 large ripe avos ( peeled n seeded)

1 cup fresh cream 

half tin (or 200ml)  coconut milk 

some xylitol + stevia drops to sweeten

When smoothly blended… pour into silicone moulds n freeze. Unmould once its frozen and serve. 

This recipe is an ideal way to be able to consume avocados regularly. Avocado Bon-Bons should retain colour n shape for few weeks or more, if kept in a sealed plastic lined container in freezer till ready to be eaten. 


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