As we know, avocado and mango are essential foods for our diet, due to the large amount of nutrients that they contribute to our body. However, there are other equally good foods that can replace them, they have similar properties.
Next we will make a list of some of the foods that you can consume to substitute both fruits.
Foods with properties, flavors or textures similar to mango
Mango is a tropical fruit that is characterized not only by its typically sweet taste, but also because of the large amount of antioxidants, vitamins and minerals that it provides. However, Among the fruits of similar nutritional content, the following should be highlighted:
Peaches have their own unique flavor and aroma, but in terms of color and texture, they are the best fruit compared to cooked raw and cooked mangoes. From fruit jams and fruit salads to baked goods and smoothies. Peaches can be eaten ripe in place of mangoes in almost all recipes.
The color and texture of nectarines are also similar to mangoes., although a little harder. The aroma of nectarines is not as good as that of peaches, but because they are hybrids between plums and peaches, the nectarines are very close. They can be used in salads, smoothies and baked goods
Papaya is another tropical fruit with a hard pulp and a color that ranges from yellow to red.. Papaya is very sweet and has a mild melon-like aroma. It is an ideal substitute for any mango dish that requires tropical flavors, like macedonia, sangria and fruit punch, as well as other mixed fruit dishes.
Apricot is a good substitute for mango, especially in juices and purees. Apricots are similar in color and texture to mangoes and have a strong fruity aroma..
Apricot freshness is particularly good, since heat can enhance its texture and flavor. This implies that apricots are a good choice when adjusting the recipe for baked goods. (such as cakes or other baked desserts). Apricots also work well in a stir fry called mango chicken..
Cantaloupe and other melons can be used in place of mango in fruit salads., sauces and smoothies. The texture of the melon although it is not as smooth as the mango, its flavor if it is fresher. Melon is generally eaten raw, so it can only be used as a substitute for raw mangoes.
Although their flavors are not particularly similar to each other, bananas can replace mangoes in the mixed fruit plate. They also work well in smoothies because bananas have a creamy texture similar to mango puree..
Foods with properties, flavors or textures similar to avocado
As with the handle, avocados are fruits that can also be substituted in recipes or in your diet, because there are many other foods with similar characteristics. Below we briefly analyze the most ideal.
Walnuts contain healthy unsaturated fatty acids, including omega-3s that are almost absent in avocados. It also provides vitamin E and vitamin B, as well as zinc, magnesium, iron and other minerals.
Instead of avocados, you can use walnut kernels for salads or spread walnut butter on bread. Sunflower and pumpkin seeds are also healthy alternatives.
In autumn, you can often use chestnuts as a substitute for avocados. They contain slow-absorbing carbohydrates, minerals and inulin with prebiotic effects. In addition to whole chestnuts, you can also use its flour throughout the year to make any food that contains gluten.
Olives contain the same healthy monounsaturated fatty acids as avocados, antioxidants, vitamins B2, B9 (folate) and E, and β-carotene. Also, olives contain almost as much calcium as milk.
They also provide copper and iron. In addition to whole or pitted olives, You can also consume olives in the form of Olvada. You can puree green or black olives and add basil, dry tomatoes, capers, it, among other.
Legumes or red beans
Red kidney beans are not only very healthy, they can also be grown in the garden. Then, Why not add cooked beans to your salad more often or use them to make a delicious hummus? The beans, be red, blacks, white or painted, contain a lot of protein, fiber, B vitamins and minerals (like calcium or iron). The same goes for lentils and chickpeas.
Flax has a great reputation, especially due to its valuable omega-3 fatty acids. But they also contain many vitamins (especially from group B) and essential minerals.
Flax is also produced in Spain, but part of it comes from outside, like canada or china, which in turn has a negative impact on the carbon dioxide balance. If possible, look for domestic and organically grown varieties.
Especially in summer, can use local berries. They are rich in vitamins, antioxidants, football, magnesium, iron and other healthy compounds. Mixing red berries in muesli or as a dessert is a good option to substitute avocados.
Can be frozen without updating, but this has a greater impact on the environment. An easy and inexpensive way to preserve berries is to grow them on your balcony or terrace..