Healthy Ingredients: Avocado

Avocado is a nutrient-dense fruit which is high in monounsaturated fatty acids(omega-9 and some omega-6).Avocado can be used as a nutritious spread,and it's a healthy alternative to butter and margarine. It contains vitamins B6,B3 and C,beta-carotene,folic acid,copper,magnesium,iron,potassium,amino acids and antioxidants. Avocado improves digestive health, is moisturising for the skin, is gluten free and highly alkalising.
Avoid eating large amounts of avocado if you’d like to lose weight, because they are high in calories.

. Have 1/4 to 1/2 avocado per day, twice a week.

Portobello Mushrooms Risotto

Simple to Sensational....

Ingredients:

20g Unsalted Butter
1/2 Onion(Peeled and Finely Chopped)
1 Garlic Clove (Peeled and Crushed)
500ml Chicken Stock
100g Risotto Rice
2 Tbsp Olive Oil
100g Portobello Mushrooms (Cleaned and Chopped)
Salt and Freshly Ground Black Pepper
1 Tbs Mascarpone
1 Heaped Tbsp Grated Parmesan
1 Tbs Flat-Leaf Parsley (Chopped)
Juice of 1/2 a Lemon

Method:

1. Melt the butter in a saucepan, add the onion and garlic, then cover the pan with a lid and leave to cook for 5 minutes.

2. Pour the chicken stock into a separate saucepan and bring to a simmer. Add the rice to the pan, containing the onions and stir to coat in the butter. Bring to boil and reduce for 2 minutes. Add just enough hot stock to cover the rice.

3. Heat the olive oil in a frying pan and fry the mushrooms for 3 minutes, until golden brown. Season, then add to the pan with the rice. Cook the rice and mushrooms for 10 minutes, adding a little more stock once the previous addition has been absorbed by the rice.

4. Continue to do this until all the stock is used up. When the rice is cooked, but still has a slight bite, add the mascarpone, parmesean, parsley and lemon juice to the pan.

5. Check the seasoning and serve.