Avocado Chutney

Gifts from nature, avocados are super-fruits loved by many. Getting their due attention because of the internet, avocados are now a basic part of everybody’s diet. Backed by research and experts, avocados are rich in many nutrients and vitamins which help lead healthier lives.

Avocados though nutritious, are quite bland and difficult to eat as is. The internet is full of recipes that make use of avocados.Our easy recipe makes delicious and tangy chutney to spread in between sandwiches or use as a dip with chips and vegetables.

The recipe takes approximately 10 minutes to make and makes 4 servings (around ½ cup) of chutney. Packing this for lunch? Make sure you pack the meal in an insulated lunch box so you can enjoy it warm later.

Health Benefits:

Avocados are known as super-fruits and are full of nutrients and good fats.They are rich with vitamin C, K, E and B6, potassium and folic acid. Avocados are full of monounsaturated fatty acids which help increase the good cholesterol and reduce the bad. Avocados are rich with fiber and help in easy digestion and overall improvement in the digestive system.

When taken in combination with coriander and chilies, the chutney becomes an antioxidant;frequently releasing toxins from the body and making the immune system stronger.These antioxidants include Luthein and Zeaxanthin which are essential for healthy eyes. Eating avocados regularly brings with it many long term benefits.

One serving of the chutney contains 65 calories and6 g fat.

Ingredients

large ripe avocado: 1

cup onion: 1/2

cup tomatoes: 1/2

cup coriander/cilantro: 1/2

green chilies: 2-3

lemon Juice: 2

salt to taste

How To Make Avocado Chutney

1. Cut open the avocado and remove the seed (stick the knife in the seed and pull it out).
2. Scoop out pulp with a spoon.
3. Add avocado pulp, onions, tomatoes, green chilies and cilantro in a food processor.
4. Mix lemon juice and salt in the avocado paste.
5. Use it fresh and slather between sandwiches or use it as a dip with chips and vegetables. You can also refrigerate this chutney in an air tight container for 1-2 days.

Trivia:

• Avocado although used in savory dishes, is not a vegetable but a fruit. To be more exact, it is a berry.
• In India,avocadosare called butter fruit and used to make milkshakes, smoothies and ice-cream.
• In the US, avocados are used to make guacamole.And during the Super Bowl season, around 53.1 million pounds of avocadosareconsumed each year.
• The Mexican grill restaurant Chipotle uses 97,000 pounds of avocados every day.
• Avocados, like chocolate, are harmful for pets.
• According to some sources, Mexican cartels make $150 million a year smuggling avocados to the US.