It’s no secret Aussies are obsessed with avocados. The humble fruit has inserted its way into almost every dish imaginable, and now there’s a new way to get that concentrated avocado goodness into your food – and that’s with pure avocado oil. The Healthy Chef and Spokesperson for Grove Avocado Oil, Teresa Cutter shares why we should all be making the switch.
image via pinterest
With its nutritional abundance, culinary versatility and delicate and downright delicious flavour, cold-pressed avocado oil has emerged as the purest and most unfiltered oil on the market. The oil of this green, fleshy fruit is next-level nutritious and more stable to cook with than its shelf-mates – olive oil and coconut oil, kicking off a rapidly expanding market for the world’s new “healthy oil”.
The avocados are naturally sun-ripened on trees before they are hand-picked, sorted, washed and pressed through pit and skin removers. Once the flesh is free from its skin, it is mixed at low temperatures to begin the oil separation process.
Packing a healthy punch, avocado oil is brimming with antioxidants, beneficial fats, vitamins and minerals.
Seven key reasons for switching to avocado oil:
1. The taste is just right.
Avocado Oil has a mild, slightly buttery taste with a hint of fresh avocado that makes for the most delicious cooking oil.
2. Phenomenal health benefits.
Reducing cholesterol and improved heart. Almost 70 percent of avocado oil consists of monounsaturated oleic acid content, an omega-9 fatty acid that has been shown to be making beneficial to heart health and increasing HDL, the ‘good’ cholesterol.
3. A high smoke point.
The higher an oil’s smoke point, the more versatile it is for cooking. Once an oil reaches its smoke point, the structure of the oil starts to break down, releasing free radicals, while many beneficial nutrients are destroyed.
4. High in lutein, an antioxidant that has benefits for the eyes.
Avocado Oil is a good source of Lutein, a carotenoid that improves eye health and may lower the risk of age-related eye diseases.
5. Enhances the absorption of important nutrients.
Studies show that the addition of avocado oil to a meal can boost the absorption of carotenoids (health-promoting antioxidants) in food.
6. Enhances skin health.
The healthy monounsaturated fats in avocado oil keep skin naturally hydrated and looking great. Avocado Oil has also been studied for its ability to treat skin injuries, and one study has shown that it may accelerate wound healing.
7. Better digestive health.
The healthy fats in avocado oil are essential for digestion and nutrient absorption because they nourish the lining of the gut. Plus, its low FODMAP, making it the perfect choice for those with digestive issues.
PAN-FRIED FISH W/ ZUCCHINI FRIES, CAPERS + LEMON AVOCADO OIL DRESSING
Prepared in the classic Mediterranean style this delicate white fish is lovingly pan-fried in generous amounts of avocado oil and butter then caressed with the juice of one lemon and a few spoonfulls of capers to create a spectacular dressing. Serve along-side oven roasted zucchini fries, avocado mayo and leafy greens from the garden.
90 g (3 oz) polenta
generous pinch of sea salt
400 g (14 oz) zucchini cut into battons
2 egg whites beaten
4 x 185 g (6 oz) pieces of white fish fillets
generous amounts of Grove avocado oil
60 g (2 oz) butter
1 large lemon, juiced
3 tablespoons capers
avocado mayo to serve (see notes)
leafy greens to serve
Preheat oven to 200°C (400°F) fan-forced.
Combine polenta and sea salt in a shallow bowl.
Dip zucchini in the egg whites then coat in the polenta and arrange onto a lined baking tray. Drizzle generously with avocado oil to coat and roast for 20 minutes until golden.
Pan fry the fish in 3 tablespoons of avocado oil and butter for a few minutes each side until just cooked through.
Squeeze over the juice of a lemon, then add the capers and mix through.
Serve the fish immediately alongside the zucchini fries, avocado mayo and leafy greens.
To make the avocado mayo, combine the flesh from 1 avocado, 60 ml (¼ cup/2 fl oz) avocado oil, a pinch of salt, the juice from ½ a lemon and 60 ml (¼ cup/2 fl oz) water.
Blend until smooth and serve alongside leafy greens and zucchini fries.
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