by Avocado is not sweet! It can be quite bitter, especially if unripe. It’s no wonder, then, that many children tend to wrinkle their noses when they are fed avocado. But that can change! On National Avocado Day, which falls on July 31 every year, you can salute this superfood with some great recipes. Try these avocado recipes for kids as you celebrate this day with your family.
Health Shots contacted Shruti Keluskar, Executive Nutritionist, Cloudnine Group of Hospitals, Pune, to determine that avocado dishes would be perfect for your children.
Health benefits of avocado
Avocado is rich in many nutrients, which makes it popular in the wellness world. Here are some health benefits of avocado.
1. Avocado helps improve immunity
This superfood is packed with magnesium, vitamin C, vitamin E, folic acid and more. They provide important nutrients to improve our immunity, says Keluskar.
2. Avocado helps reduce the damage caused by excessive screen time
Most children become addicted to television, cell phone or other gadgets which have a negative impact on eye health. Avocados are good sources of lutein and zeaxanthin, phytochemicals that help reduce the damage caused by excessive screen time.
3. Avocado Helps Maintain Digestive Health
The digestive tract needs enough fiber to support the growth of good bacteria. Consuming fiber-rich foods can help stave off constipation and keep your digestive system healthy, says the expert. It’s great for your gut health.
4. Avocado helps prevent broken bones
It helps to increase bone density and prevent fractures. For maximum benefits, eat avocado with spinach, salmon, tuna, or an egg.
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healthy avocado recipes for kids
Even if you list the health benefits of avocado for your children, it will be difficult to get them to eat it. But you can cook avocado in an interesting way for children. Here are some options you can try!
1. Avocado-Filled Tacos
Ingredients
• 1 avocado
•1 tomato
• ½ onion
• ½ cucumber
• ½ bowl of cilantro (chopped)
• 1 tablespoon of lemon juice
• 1 cup wheat flour or multigrain flour
• Salt for taste
Method
• To make tacos, knead the dough well by mixing it with water.
• Let the dough rest for 15 minutes.
• Form small balls of dough and roll them to make roti.
• Take a frying pan, cook them on both sides and fold it in half.
• Let it rest on the mold for one minute after folding it on both sides.
• For the filling, mix all the ingredients, add salt and pour it into the tacos, then serve.
2. Chickpea salad with avocado
Ingredients
• 2 lawyers
• 1 bowl of chickpeas (boiled)
• ¼ onion
• ½ cube of cheese
• Chopped coriander
• Olive oil
• 1 teaspoon of lemon juice
• Salt
Method
• Slice the avocados and put them in a bowl.
• Add the boiled chickpeas, minced onion, cheese and chopped coriander.
• Drizzle a little olive oil and pour the lemon juice over the ingredients.
• Mix everything and serve.
3. Avocado Pasta
Ingredients
• 50 grams of pasta
• 2 small avocados
• ½ cup of basil
• 2 cloves garlic
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• Salt
• ½ cup pasta water
Method
• Take a saucepan and add water, salt and a few drops of olive oil and let it boil.
• Add raw pasta and cook for 5 minutes or until 80 percent done.
• Drain the pasta and save the water for later.
• Prepare the sauce by mixing all the ingredients (including the pasta water) until it becomes smooth and creamy.
• Add the sauce to the pan with the pasta and mix.
• Add fresh basil and serve.
4. Avocado Hummus
Ingredients
• 1 cup of chickpeas
• 1 avocado
• Olive oil
• Salt
• Turmeric
• Pepper
• 1 tablespoon of sesame seeds
• 2 to 3 walnuts
Method
Put all the ingredients in a jar and mix them until you get a creamy texture. You can serve it with bread.
5. Avocado pop
Ingredients
• 2 ripe avocados
• 1 small cup of lime juice
• 2 teaspoons of sugar syrup
• Salt
Method
• Mix all the ingredients and adjust with a little water and sugar syrup to obtain the desired consistency and taste.
• Pour the mixture into an ice cream mold with a stick in it.
• Put them in the fridge and enjoy them once they are all frozen.
