6 minutes
Learn how to prepare a delicious creamy avocado soup to increase the amount of fatty acids from the omega 3 series in your regular diet.
We are going to teach you how to make a plate full of high quality essential nutrients that you will love. It’s about the creamy avocado soup, a good way to include unsaturated fats in the diet that will help improve health. In addition, it is a very simple preparation, it will not take you long to achieve a fantastic result.
Fat intake is essential when the objective is to safeguard good health. These nutrients were demonized for many years, but today it is known that they are important for the body to function optimally. Only trans-type lipids, with inflammatory characteristics, should be avoided.
Avocado benefits
Avocado can be found in the supermarket at any time of the year. To experience positive effects from its intake, it must be included in the context of a balanced and varied diet.
Improves cardiovascular health
Avocado is a source of fatty acids from the omega 3 series. These nutrients are capable of reducing inflammation within the body, which facilitates the functioning of the organs and systems of the human body. It must be borne in mind that inflammatory mechanisms are often underlying many chronic and complex, life-threatening conditions.
According to a research published in the journal International Journal of Molecular Sciences, it is essential to ensure a regular supply of omega 3 lipids to reduce the incidence of cardiovascular diseases. Due to these nutrients the development of atheroma plaques that could compromise blood flow becomes less likely.
It is also key to ensure that the intake of omega 3 and omega 6 is balanced. This is achieved by increasing the presence of oily fruits and extra virgin olive oil in the diet. Blue fish will also help. In this way, inflammation is kept under control, a necessary process, but one that should not be over-promoted.
Stimulates muscle recovery
Athletes need a higher intake of omega 3 fatty acids. Especially when they suffer a muscle-type injury. Effective control of inflammation at this time could improve the body’s response and achieve a more efficient regeneration. Thus, it is evidenced by a study published in the journal Nutrients.
The optimum would be to achieve a daily intake of at least 4 grams of these nutrients. For this, it may even be necessary to resort to supplementation, although it will also be necessary to ensure the supply of avocados and oily fish in the regular pattern.
However, just ingesting fatty acids will not be enough. This strategy will have to be accompanied by an adequate consumption of proteins. These are the nutrients that are responsible for building muscle tissue. This is the only way to achieve optimal recovery by reducing the risk of relapse in subsequent events.
Prevents the development of chronic diseases
Avocado not only works well when it comes to improving the prevention of cardiovascular diseases. It contains within it a significant dose of vitamin E, a nutrient with antioxidant potential. This element helps to neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues.
Thus, inefficiencies in the functioning of organs and mutations from cell replication are prevented. In the medium term, there is a lower incidence of various chronic and complex diseases, according to a study published in the journal International Journal of Molecular Sciences. Specific, vitamin E protects against neurodegenerative disorders.
Creamy avocado soup ingredients
To make a tasty creamy avocado soup you will need the following ingredients:
- 1 tablespoon butter.
- 1/2 cup of onion finely chopped.
- 1 clove of garlic, finely minced.
- 4 cups of chicken broth.
- 2 ripe avocados, peeled and mashed.
- 1 teaspoon of lemon juice.
- 2 cups of heavy cream.
- 1/4 teaspoon ground cumin.
- Salt and pepper.
- Chopped fresh coriander.
Keep in mind that you can buy chicken broth already prepared or prepare it at home. This last option is the best, since you will achieve a result with a more powerful flavor and without additives inside. However, you can always buy the product at the supermarket to save time.
As for avocados, it is essential that they are well ripe so that the texture is adequate. They should be a little soft to the touch. Always try to buy this organic product, as it has much superior organoleptic characteristics, even though it is a bit more expensive.
Step by Step
- Heat the butter in a medium saucepan. It needs to be done over medium heat to avoid burning.
- Once the butter is melted, add the finely chopped onion and cook for about 3 minutes, until it begins to take on a transparent shade.
- Then, add the garlic and, after 30 seconds, the chicken broth with the lemon juice.
- Stir the contents of the pot well and add the pulp of the avocados well mashed. The goal is to bring it to a boil. When this happens, lower the heat and continue cooking for at least 7 minutes.
- After time, put the contents of the pot in the blender and blend until you achieve a fine and homogeneous result.
- The mixture is returned to the saucepan.
- Add the heavy cream, cumin, salt, and pepper.
- Turn the heat back on to medium power for 5 more minutes.
- Before serving, add the finely chopped cilantro. It is important that it is consumed hot to get the most out of it.
How to accompany the creamy avocado soup?
Note that creamy avocado soup works well as a starter, but It must be accompanied by some other preparation to achieve an optimal supply of nutrients.
In general, avocado soup is considered a very protein-deficient preparation. For this reason, the logical thing would be present a second meat or fish to ensure nutritional requirements are met.
Don’t forget that creamy avocado soup it can be stored properly in the refrigerator. Of course, it is important that it remains covered so that its organoleptic characteristics are not altered. It will keep without major problem for a couple of days. Before consuming it, it is slightly heated in the microwave and that’s it.
Make creamy avocado soup
As you have seen, it is really easy to make creamy avocado soup to improve the intake of omega 3 fatty acids in the diet. These nutrients have a high quality and are necessary to ensure that the inflammatory mechanisms are modulated correctly. Otherwise, complex and chronic pathologies could appear in the medium term.
Remember that when the objective is to guarantee a good state of health, the most appropriate thing will be to combine an adequate diet with the regular practice of physical exercise, prioritizing strength work.
In addition, it will be essential to frequently expose yourself to sunlight and ensure a correct night’s rest of at least 7 quality hours. Thus, the recovery processes will be completed successfully.
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