Fruits

Vegan Lunch Bowl🥑

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Vegan Lunch Bowl🥑

I haven’t had an avocado bowl in so long I was starting to get withdrawal symptoms! Masala chickpeas, avo, veggies and the baba ghanoush which I did actually get around to making😍

This bowl was shared by two of us, much as I love my veg, I don’t think I could eat that much in one go😂

Baba Ghanoush Ingredients:
Aubergine
1 clove garlic
Juice ½ lemon
1 tsp tahini
1 tsp extra virgin olive oil
¼ tsp ground black pepper

Ideally start by roasting the aubergine, cut in half and coat with a little olive oil and roast for 35-40mins. Set aside and the scoop out the flesh when cool. Since I was using leftovers, I just grilled the flesh on its own for around 20mins until a bit burnt so the smoky flavour comes through. Put everything in the blender and whizz until smooth … yummy! I’ll admit that a couple of spoonfuls of this went missing before they made it to the plate🙈

I wanted to take the opportunity to discuss the joy that is 🥑 These fruit (not veg) attract a lot of media attention, being heralded as the elixir of eternal youth, vilified as far too high in fat or thought of as the overpriced food of the Instagram generation. So, I did some digging…

Re price; they’re significantly more costly than other fruits the same size even those which also have to be imported costing ~£1.50 in most major UK retailers. From what I can tell this is because they’re a high-input crop, requiring much more water and labour than others.

As well as being high in potassium (more than in a banana!) they are rich in HEALTHY fats. These are mono-unsaturated, meaning there’s 1 carbon-carbon double bond in each hydrocarbon chain. This makes them resistant to thermal oxidation hence avocado oil is becoming an increasingly popular cooking choice. Monounsaturated fats have been shown to lower LDL cholesterol levels by ~22% and raise HDL cholesterol by ~11% reducing risk of atherosclerosis & contributing to heart health. They also help us absorb lipid soluble nutrients in the gut.

I’m firmly in the avo camp, especially considering the cost/energy ratio: one avocado provides about >3 the energy of an apple and I’d be hard pushed to find a 50p apple near me…