Great reasons to eat blueberries and avocado

Why should you eat more blueberries and avocado? In addition to their sublime taste, they are two superfoods. Here's why.

The blueberry is packed with antioxidants, these magic molecules that can help prevent cancer, heart disease, eye disease, memory loss and many other conditions. This berry contains more antioxidants than the 40 other common fruits and vegetables.

• In addition, it is the only truly blue food, if we exclude a few potato varieties grown in remote areas of the planet, a few fruits of irresolute blue and blue corn.
• A half cup provides about two grams (half teaspoon) of fibre, the same amount as a slice of whole wheat bread.

Three smart tips:

1. Do not discard the plastic container that holds the blueberries: it's a perfect mini-drainer. Use it to rinse your blueberries and subsequently, small amounts of other foods.
2. To remove excess water, quickly move these delicate berries to a small salad bowl lined with paper towels.
3. Put some blueberries in each compartment of an ice cube tray, fill with lemonade and freeze. Add three of these healthy and decorative ice cubes to your glass of lemonade.

The avocado contains the most fat of all fruit, including the olive. Like the olive, it is extremely rich in monounsaturated fats, which are known to have positive effects on health.

• The Hass avocado, with dark and grainy green skin and cultivated in California, contains more fat than those produced in Florida, with smooth, pale green skin.
• The avocado contains more soluble fibre and protein than any other fruit.
• In addition, an average half an avocado provides more potassium than a banana.

Three smart tips:

1. To prevent the cut flesh from blackening, remove the core and sprinkle aerosol cooking oil, then wrap in plastic film. Consume within three days.
2. Avocado puree can replace less healthy condiments, such as mayonnaise in sandwiches or sour cream on potatoes.
3. Crush overripe avocados with the equivalent of two millilitres (half teaspoon) lemon or lime juice per fruit. Freeze the mixture in an airtight container.  This will keep for four months this way.

Beyond the many health benefits that blueberries and avocado provide, there's lots of delicious ways to eat them once they are in season.