Avocados have become a popular ingredient in a variety of recipes. They’re no longer just for guacamole; they’re used in everything from salads to wraps, and even as the basis for smoothies.
Why not, when they’re packed with vitamins and minerals, sugar-free, and fiber-rich? Even though they’re high in fat, it’s the good sort that’s good for your heart.
This humble but powerful fruit comes in a variety of varieties, but Hass avocados are the most common in our produce area.
Hass avocados account for 95% of all avocados consumed in the United States. Avocados offer a lot of benefits, but being able to use them as an oil is undoubtedly one of them. Avocado oil is extracted from the pulp of an avocado that has been freshly pressed.
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Avocado Oil’s Health Advantages
Avocados are high in fat, but it is the healthy kind of fat that you desire. Avocados include monounsaturated fat, which aids in the reduction of harmful cholesterol as well as cell development and maintenance. Avocado oil has a monounsaturated fatty acid content of 71%. Avocado oil fats, like olive oil fats, promote skin health and the absorption of vitamins and minerals that can help the immune system.
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It promotes eye health.
Avocado oil contains lutein, a carotenoid. If you eat more lutein, you can cut your risk of getting age-related macular degeneration, which is the most common cause of blindness in people over 60, by half.
You can benefit from another phytochemical, zeaxanthin, in addition to the phytochemical lutein. There are plant-based molecules that have been linked to a lower risk of chronic disease.
They also help to protect the eyes from the harmful effects of ultraviolet light.
Weight control
According to a recent study, avocado oil can help with glucose tolerance, insulin resistance, and weight loss. Despite the fact that the study was done on animals, the results show that the same benefits may also apply to humans.
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Avocado oil’s most common application
Protection for the skin
Avocado oil’s lubricating characteristics can aid in keeping your skin hydrated, smooth, and elastic. As opposed to creams and other oils, it is less likely to cause clogged pores. These advantages, however, will not necessarily apply to people with oily skin. For maximum hydration, use it with additional nutritious oils like olive, shea, and coconut.
Brazilian researchers discovered that avocado oil can help wounds heal faster. In a study that was published in the journal “Evidence-Based Complementary and Alternative Medicine,” avocado oil may help treat skin lesions and speed up wound healing.
It has also been found that the antioxidants in avocado oil, such as beta-carotene (carotene), lutein (lutein), and zeaxanthin (zeaxanthin), can help reduce the irritation caused by the sun.
Avocado oil can help slow down the aging process caused by sun exposure, as well as protect the skin from sun damage.
Avocado oil can be used as a hair conditioner and can help to smooth out frizz. While there hasn’t been much research on its benefits as a hair product, some people swear by it.
A deep conditioner can be made by combining avocado oil, coconut oil, and mashed banana.
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Avocado Oil in the Kitchen:
Although avocado oil has a higher flash point than other oils such as canola, safflower, and olive oil, it is still susceptible to oxidation and should be stored in a cool, dry location away from direct heat and sunlight.
The flashpoint, also known as the smoking point, is the temperature at which oil starts to smoke or give off fumes.
Avocado oil has a flashpoint of 500 degrees Fahrenheit, making it ideal for high-temperature cooking. Olive oil has a flash point of less than 400 degrees Fahrenheit, while canola and safflower have flash values of 400 degrees Fahrenheit and 225 degrees Fahrenheit, respectively.
Avocado oil can be used for roasting, grilling, frying, and sautéing. Plus, because of its neutral flavor, it’s ideal for marinades, vinaigrettes, dips, and sauces.
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The Differences Between Virgin and Refined Oils
The phrases “virgin” and “refined” are frequently seen on labels for specialty oils such as olive oil and avocado oil. The lowest smoke point is found in virgin oils, whereas the highest smoke point is found in refined oils.
When an oil is labeled “virgin,” it means it hasn’t been exposed to air, light, or heat before being used. To make it even more complicated, only refined avocado oil can get up to 500 degrees Fahrenheit, while virgin avocado oil can go from 350 to 375 degrees Fahrenheit.
Natural Ways to Include Avocado Oil in Your Diet
Avocado oil can be used in a variety of ways to replace other oils. Here are a few ideas to get you started:
When preparing homemade mayonnaise, replace canola oil with avocado oil.
Use it instead of butter or margarine to spread on bread.
Before serving, drizzle it over your caprese salad, guacamole, or hummus.
Rather than using olive oil in homemade salad dressings, try avocado oil.
How to Make Avocado Oil at Home
Preparation on the Stovetop:
Wash and Peel the avocado.
6. Wash and peel the avocados, then cut them in half all the way around the pit with a sharp knife, remove the pit with a spoon, and scoop the flesh into a blender or food processor.
Make a paste out of it.
Cover the blender or food processor when not in use. Choose the puree setting and purée the fruit until it becomes a smooth paste. If you don’t have a blender or food processor, you can mash the puree by hand or with a masher. In a medium saucepan, place the pureed avocado.
Cook and stir constantly.
To avoid sticking or burning, cook the pureed avocados over medium heat, stirring every three to five minutes. It will begin to boil and rise in temperature. Continue to cook until the color turns from light green to dark green or brown.
Place it in an oil extractor.
Remove the pot from the stove once the water has evaporated. Fill a large glass bowl halfway with the avocado mixture. Cheesecloth should be used to cover the bowl. Then bind the cloth in place with cotton kitchen twine or a rubber band. Turn the bowl over while holding either side. When the fabric is upside down, carefully remove the twine or rubber band and draw the top of the cloth together to form a sack.
Squeeze the mixture to extract the oil.
To capture the strained oil, squeeze the mixture over a medium-sized bowl. Continue to strain until no more oil can be extracted.
Pour the oil into a storage container.
Fill a flip-top bottle or an airtight container halfway with oil and store it for later use.
Preparation in the Oven
Instead of making the avocado mash on the stove, you may want to do it in the oven.
1. Prepare the avocado as directed on the stovetop, but instead of putting it in a pot on the heat, spread it out evenly on a baking sheet.
2. Bake at 155°F for four to five hours, or until the avocado is golden and dried.Keep an eye on it to make sure it isn’t on fire.
3. When it’s finished, set it aside until it’s cool enough to handle but not cold. Using a spatula, scrape the avocado layer off the baking sheet.
4. Place the avocado in a measuring cup or glass container and cover it with a thin cotton cloth. Squeeze the bottle until all of the oil is released. Keep the oil in an airtight container.