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Avocado is not sweet! It can be quite bitter, especially if it is not ripe. No wonder then that a lot of children tend to wrinkle their nose when they are given avocado to eat. But that can change! On the occasion of National Avocado Day, which falls on July 31 every year, you can give a hat-tip to this superfood with interesting recipes. Try these avocado recipes for kids as you celebrate the day with your family.
Health Shots reached out to Shruti Keluskar, Executive Nutritionist, Cloudnine Group of Hospitals, Pune, to figure out avocado dishes will be great for your children.
Health benefits of avocado
Avocado is rich in many nutrients, making it popular in the world of wellness. Here are a few health benefits of avocado.
1. Avocado helps to improve immunity
This superfood is packed with magnesium, vitamin C, vitamin E, folate and more. They provide nutrients which are important to improve our immunity, says Keluskar.
2. Avocado helps to reduce damage caused by excessive screen time
Most children get hooked to television or mobile or other gadgets that impact the eye health in a negative manner. Avocados are good sources of lutein and zeaxanthin, the phytochemicals that they help to lessen damage caused by excessive screen time.
3. Avocado helps to maintain digestive health
The digestive tract needs a sufficient amount of fiber to support the growth of good bacteria. Consuming fiber-rich foods can help to avoid constipation and maintain the health of your digestive system, says the expert. It is great for your gut health.
4. Avocado helps to prevent fracture
It helps to increase bone density and prevent fracture. To enjoy maximum benefits, eat avocado with spinach, salmon, tuna or egg.
Healthy avocado recipes for kids
Even though you list out the health benefits of avocado to your children, it will be difficult to make them eat it. But you can cook avocado in interesting ways for children. Here are some options you can try!
1. Avocado filled tacos
Ingredients
• 1 avocado
•1 tomato
• ½ onion
• ½ cucumber
• ½ bowl coriander (chopped)
• 1 tablespoon of lemon juice
• 1 cup of 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.
• Make small dough balls and roll them to make roti.
• Take a pan and cook them from both the sides and fold it into half.
• Let it sit on the pan for a minute after folding from both sides.
• For the filling, mix all the ingredients, add salt and fill it into the tacos then serve.
2. Avocado chickpea salad
Ingredients
• 2 avocados
• 1 bowl of chickpeas (boiled)
• ¼ onion
• ½ cube 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, sliced onion, cheese and chopped coriander.
• Drizzle a little olive oil and pour the lemon juice over the ingredients.
• Mix everything together and then serve.
3. Avocado pasta
Ingredients
• 50 gram of pasta
• 2 small avocados
• ½ cup basil
• 2 garlic cloves
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• Salt
• ½ cup pasta water
Method
• Take a pan and add water, salt and a few drops of olive oil and let it come to a boil.
• Add raw pasta to it and let it cook for 5 minutes or till it is 80 percent cooked.
• Strain the pasta and keep the water aside for later.
• Make the sauce by blending all the ingredients (including the pasta water) until it turns smooth and creamy.
• Add the sauce into the pan with the pasta and mix it up.
• 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 blend them together till a creamy texture is formed. You can serve it with bread.
5. Avocado pop
Ingredients
• 2 ripe avocados
• 1 small cup of lime juice
• 2 teaspoon of sugar syrup
• Salt
Method
• Blend all the ingredients and adjust with little water and sugar syrup to get the required consistency and taste.
• Pour the mix into popsicle mold with a stick in it.
• Place them in a refrigerator and enjoy them once they are all frozen.
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