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Simple Avocado Pasta Recipe and The Main Ingredient Health Benefits

Friday, September 6, 2013 20:30

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Home of Kyle J. Norton for The Better of Living & Living Health I. The recipe

Guested Author: Steve D Wright

Avocados are a highly nutritious fruit, that can be incredibly versatile when it comes to their culinary uses.
This article is going to provide you with a simple avocado pasta recipe, that you can use as either the main course in a meal, or as a snack. I had previously read about this recipe online, and when deciding to try it out myself I had no lemon so used lime instead. The results were pretty good so this is now something that I eat with real regularity. So just to point out, you can change the lime juice for lemon if you wish.
I am also going to point out some interesting avocado benefits for you, in order to try and encourage you to make this highly nutritious fruit a regular fixture in your diet.
Ready, steady, cook!
Utensils you are going to need
First raid the kitchen for the utensils you will need to make this simple avocado pasta recipe.
* Chopping board
* Sharp knife
* Medium sized saucepan
* Blender
* Colander
* Large bowl
* Wooden spoon
Ingredients for your avocado pasta
I am now going to provide you with a list of ingredients that you will need to gather together in order to make this easy avocado pasta recipe:
* A medium sized avocado with the stone removed
* 2 cloves of garlic
* 1/2 a teaspoon of salt
* 1/5 a cup of basil
* 2 tablespoons of extra virgin olive oil
* 6 oz of pasta, I like swirls but spaghetti works
* 1/2 a teaspoon of black pepper
* 1/2 a medium sized lime, juiced
The garlic is optional, obviously this is something that can be a deal breaker when it comes to whether or not you go for a food, if you are not a big fan of garlic then leave it out, or use it minimally.
Let’s get cooking
Fill your medium sized saucepan between 1/3 and 1/2 full with water and put on the hob to boil. When brought to the boil, put in your pasta, taking the heat down to a moderate level. It should be cooked in approximately 8 minutes, but try a swirl or two approaching that time.
While the pasta is cooking, you can start to make the sauce.
Open up your blender and put in the garlic, the extra virgin olive oil, and the lime juice. Blend until the mixture becomes smooth, and then add the avocado (which you will have already chopped into smaller pieces), the salt and also the basil. Blend again until the contents are like a cream.
Once the pasta has boiled to your liking, remove it from the hob and drain using the colander. Once it has drained, put the pasta in a large bowl and pur the sauce from the blender on top. Mix with the wooden spoon, and/or toss, until the sauce and pasta have completely blended together.
Sprinkle in the black pepper and serve as soon as possible. This is best eaten hot or warm, and I do not suggest re-heating.
Now is that a simple avocado pasta recipe or what?
Benefits of avocado
There are many benefits that can be obtained by including the avocado fruit in your diet, none more so than the nutritional values that it supplies. There may be slightly more avocado calories than there are in other popular fruits, but this difference should by no means put you off eating them. Below I have listed just a couple of avocado benefits that you may find interesting:
* The avocado is a rich source of vitamin B5, or pantothenic acid as it is otherwise known, just 3.5 oz of raw avocado can provide 28% of all the vitamin B5 you need in a day.
* The avocado is also rich in vitamins B6, B9 ( folate) and K, with a 3.5 oz serving of raw avocado providing you with 20% of the total dailr requirement of each of these.

Steve Wright is an internet writer and nutritional expert. With various websites to his name including the popular http://www.calories-in-foods.com/, he strives to share his work with as many people as possible online. Residing and working in the UK he is an avid follower of the ATP world tennis tour and Liverpool FC.
II. The Main Ingredient Health Benefits
Avocados are a commercially valuable fruit and are cultivated in tropical climates throughout the world, it is a green-skinned, pear-shaped fruit that ripens after harvesting and native to the Caribbean, Mexico, South America and Central America, belonging to the flowering plant family Lauraceae.
Nutrients
1. Vitamin K
2. Dietary fiber
3. Vitamin B6
4. Vitamin C
5. Folate
6. Copper
7. Potassium
8. Amino acid
9. Others
a) Vitamin A
b) Vitamin B1, B2, B3, B12
c) Vitamin D
d) Vitamin E
e) Carotenoid
f) Pantothenic acid
g) Calcium
h) Chromium
i) Etc.

Health Benefits
A. Health benefits according to studies
1. Anti cancers
In the investigation of phytochemicals extracted from the avocado fruit and its effect on in precancerous and cancer cell lines found that phytochemicals from the avocado fruit can be utilized for making active chemoprotective ingredient for lowering the side effect of chemotherapy like cyclophosphamide in cancer therapy, according to “Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture” by Paul R, Kulkarni P, Ganesh N.(a)

2. Prostate cancer
In the assessment of phychemicals in the avocado and theirs protective effect against prostate cancer found that an acetone extract of avocado containing these carotenoids and tocopherols was shown to inhibit the growth of both androgen-dependent (LNCaP) and androgen-independent (PC-3) prostate cancer cell lines in vitro, according to “Inhibition of prostate cancer cell growth by an avocado extract: role of lipid-soluble bioactive substances” by Lu QY, Arteaga JR, Zhang Q, Huerta S, Go VL, Heber D.(b)

3. Plaque psoriasis
In the comparison of the effects of the vitamin D(3) analog calcipotriol and recently developed vitamin B(12) cream containing avocado oil found that the results of this clinical trial provide evidence that the recently developed vitamin B(12) cream containing avocado oil has considerable potential as a well-tolerated, long-term topical therapy of psoriasis, according to “Vitamin B(12) cream containing avocado oil in the therapy of plaque psoriasis” by
Stücker M, Memmel U, Hoffmann M, Hartung J, Altmeyer P.(c)

4. Cholesterols
In the determination of the atherogenicity of avocado oil relative to saturated (coconut oil), monounsaturated (olive oil) and polyunsaturated (corn oil) fats found that Coconut oil was the most atherogenic fat. Corn oil was only slightly less atherogenic than either olive or avocado oils. Percentage of serum HDL cholesterol was highest in the rabbits fed the two monounsaturated fats, according to “Cholesterol vehicle in experimental atherosclerosis 24: avocado oil” by Kritchevsky D, Tepper SA, Wright S, Czarnecki SK, Wilson TA, Nicolosi RJ.(d)

5. Dental plaque and gingivitis
In the research of Mouthwash solutions and their antiseptic properties found that avocado oil, manuka oil, propolis oil, grapefruit seed extract, pycnogenol, aloe vera, Q10 coenzyme, green tea, and megamin…., may allow an in situ slow release of active ingredients during several hours, and open new perspectives for mouthwash solutions, according to “[Mouthwash solutions with microencapsuled natural extracts: Efficiency for dental plaque and gingivitis].[Article in French]” by Vervelle A, Mouhyi J, Del Corso M, Hippolyte MP, Sammartino G, Dohan Ehrenfest DM.(e)

6. Etc.

B. health benefits according to concentration
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of “Efficacy of high-fiber diets in the management of type 2 diabetes mellitus” by Wolfram T, Ismail-Beigi F.(I)

2. Vitamin K
Vitamin K not only plays an important role in protecting our skin from aging, it is also needed for the proper clotting of blood, thus decreasing the risk of excessive bleeding, in a study of “Delayed vitamin K deficiency as a cause of bleeding: still a concern in the 21st century!” by Kasatkar P, Shetty S, Ghosh K., posted in PubMed, researchers found that Laboratory tests confirmed acquired bleeding diathesis due to vitamin K deficiency, which was corrected after adequate vitamin K supplementation. VKDB is not an uncommon phenomenon and should be considered in the differential diagnosis of a child with bleeding diathesis.

3. Folate
In the investigation of the prevalence and multifactorial etiology of anemia among Indian human immunodeficiency virus (HIV)-infected children and its effect on anemia, found that Anemia, particularly iron deficiency anemia and anemia of inflammation, is highly prevalent among children with HIV infection. Micronutrient supplements (iron and, folate) combined with ART(antiretroviral therapy) improved anemia in HIV-infected children, according to “The prevalence and etiology of anemia among HIV-infected children in India” by Shet A, Arumugam K, Rajagopalan N, Dinakar C, Krishnamurthy S, Mehta S, Shet AS.(II)

4. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of “Vitamin C supplementation for asthma” by Kaur B, Rowe BH, Arnold E.(III)

5. Vitamin B5 (Pantothenic acid)
Vitamin B5 not only plays an important role in speeding wound healing , according to “”Role of pantothenic and ascorbic acid in wound healing processes: in vitro study on fibroblasts” by Lacroix B, Didier E, Grenier JF.,(IV), but also enhances the healing of diabetic ulceration, according to “Safety and efficacy of a new honey ointment on diabetic foot ulcers: a prospective pilot study” by Abdelatif M, Yakoot M, Etmaan M.(V)

6. Potassium
Beside is a important minerals for lymphatic function in regulating the body fluids, it is also essential in preventing the forming of kidney stone, according to the study of “Empiric use of potassium citrate reduces kidney-stone incidence with the ketogenic diet” by McNally MA, Pyzik PL, Rubenstein JE, Hamdy RF, Kossoff EH., posted in PubMed(http://www.ncbi.nlm.nih.gov/pubmed/19596731), researchers wrote in conclusion that Oral potassium citrate is an effective preventive supplement against kidney stones in children who receive the KD, achieving its goal of urine alkalinization. Universal supplementation is warranted.

7. Etc.

A. Other health benefits
1. Beta-Sitosterol
a) Heart diseases
The chemical compound Beta-Sitosterol is found effectively in reducing the bad cholesterol and leaving the good cholesterol untouched by inhibiting the amount our body can absorb, thus reducing the risk of plague building up in the arterial walls, leading to heart diseases, according to the study of “The Effect of Beta Sitosterol on the Serum Lipids of Young Men with Arteriosclerotic Heart Disease” by JOHN W. FARQUHAR M.D.; RALPH E. SMITH M.D.; MARY E. DEMPSEY M.S., posted in Circulation(1)

b) It also reduce the risk of autoimmune diseases such as multiple sclerosis, according to the study of “Effect of vitamin D and β-sitosterol on immune function of macrophages” by Alappat L, Valerio M, Awad AB., posted in Pubmed(2)

2. Water retention
The minerals of potassium in avocado improve the ration of potassium and sodium that is always necessary for the functioning of lymphatic in regulating the body fluid, thus reducing the risk of fluid cause of swelling.

3. Vision health
Since it contains a measurable amount of beta carotene beside is important antioxidant with benefits mentioned above, it also prevent night blindness and other eye problems by converting
into retinol that is referred to as pro vitamin A carotenoids, according to the study of “The intake of carotenoids in an older Australian population: The Blue Mountains Eye Study” by Manzi F, Flood V, Webb K, Mitchell P., posted in PubMed(3)

4. Skin care
Avocado oil also helps in treating chronic plaque psoriasis when it is used combination with vitamin B12 by lowering the life cycle of your skin cells that cause buildup of dead cells on the surface of the epidermis according to the study of “Vitamin B(12) cream containing avocado oil in the therapy of plaque psoriasis” by Stücker M, Memmel U, Hoffmann M, Hartung J, Altmeyer P., posted in PubMed(4)

5. Cancers
Avocado contains high amount of phytochemicals which have demonstrated selectively induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines, according to the study of “Chemopreventive characteristics of avocado fruit” by Ding H, Chin YW, Kinghorn AD, D’Ambrosio SM., Posted in PubMed(5)

6. Etc.

Side effects
1. Skin product of avocado oils may contain latex which can cause skin side effect in certain people with hypersensitivity to latex, leading to symptoms of reddening of the skin, itching, hives, or eczema.
2. Liver damage
Certain types of avocado may cause liver damage as a result of collagen accumulation in the liver
3. Breastfeeding
Some types of Avocado may be unsafe during breastfeeding as it can cause problems of upset stomachs in babies.
4. Drugs
Avocado may decrease the effect of “blood thinning” or anti-inflammatory medications.
5. It may cause symptoms of gastrointestinal irritation, vomiting, diarrhoea, respiratory distress, congestion, fluid accumulation due to toxic fatty acid derivative, Persin.
6. Etc.

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For the world most healthy foods lists, visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html,
For other health articles, please visit http://medicaladvisorjournals.blogspot.ca

Sources(a) http://www.ncbi.nlm.nih.gov/pubmed/22070054
(b) http://www.ncbi.nlm.nih.gov/pubmed/15629237
(c) http://www.ncbi.nlm.nih.gov/pubmed/11586013
(d) http://www.ncbi.nlm.nih.gov/pubmed/12569114
(e) http://www.ncbi.nlm.nih.gov/pubmed/20605180

Source: http://medicaladvisorjournals.blogspot.com/2013/09/simple-avocado-pasta-recipe-and-main.html

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