Time: 5 minutes
1 avocado - avocados are nutrient dense and rich in healthy good fats making them the ideal feel good food
1 1/2 cups baby spinach
5 dates, pitted
3 Tbsp peanut butter
1 1/2 cups milk
1 cup ice
Add all ingredients to a blender and blitz until smooth. Enjoy!
To choose a perfectly ripe avocado, simply give the top a gentle press. If it gives slightly, it is ready to eat.
Swap peanut butter for sunflower butter or tahini to make this recipe nut-free.
Use a milk alternative to make this recipe dairy-free.
You can easily make this recipe for meal prep. Simply add avocado, dates, peanut butter and spinach to a tupperware container and freezer. To serve, add the frozen ingredients to a blender with milk and enjoy.
You can easily add 1/2 cup of rolled oats to this recipe for more carbohydrates.
While the health world is constantly obsessing over the latest food trend, a leading dietitian has called out the one food that we can all agree on - avocados.
Dietitian and nutritionist Lyndi Cohen called on Australians to keep up their healthy obsession with avocados when presenting at the country's first wellness pop up event for the avocado obsessed, Avotherapy.
"Whether it's vegan, paleo, keto, low-carb, gluten-free, vegetarian, Mediterranean or the DASH diet, all these ways of eating share one thing in common – avocados," said Ms Cohen. "While I don't promote diets or any restrictive ways of eating, avocados have a health halo that make them one food on which we can all agree."
"The unique combination of vitamins, minerals and healthy fats found in avocados can help keep your immune system fighting fit, boost energy, enhance brain power, build bone, aid gut health, support healthy skin and even put you in a better mood.
"In short, avocados are a naturally delicious, versatile fruit that – quite frankly – make everything better," added Ms Cohen.
Why Avocados Tick The Box For Every Diet, According To Lyndi Cohen
Good mood food– Avocados contain a bundle of nutrients that help put you in a good mood, boost your energy levels and fight fatigue when eaten as part of a healthy varied diet. Avocados contain energy boosting nutrients niacin, pantothenic acid, folate and vitamin C.
Great for the gut – More and more research is showing how vital gut health is to our mood. In fact, around 90% of our serotonin (feel good hormone) is produced in the gut,1 which means a healthy gut can help keep our moods in balance. Research suggests that avocados help keep the gut happy by feeding the good gut bacteria with important dietary fibre.
Boost nutrients of other foods – This amazing fruit can also boost your ability to absorb nutrients from other healthy foods. Research shows adding avocado to a salad can increase your ability to absorb nutrients from other colourful ingredients five-fold (e.g. lycopene from red tomatoes and beta carotene from orange carrots). 2
Glowing skin – Avocado looks after your skin from within thanks to its healthy fats, niacin and vitamins C & E when eaten as part of a healthy, varied diet. As a source of vitamin E avocados can also contribute to cell protection from free radical damage.
Australian Avocados is funded by the grower-owned Research and Development Corporation, Hort Innovation.
For more information on how avocados make everything better, please visit www.australianavocados.com.au