7 sustainable alternatives to avocado

Producing a kilo of avocados requires between 600 and 1,000 liters of water. These figures make it a luxury from the point of view of sustainability, especially if it is produced in regions where there is not enough water. But the avocado is so appreciated, there is so much demand, that the crops do not stop spreading.

In Mexico, homeland of this incredible fruit, organized crime has set its sights on “green gold” and extorts the owners of the crops, who, on the other hand, cut down valuable forests to grow their plantations.

In Spain, the avocado is grown in Malaga, especially in the region of Axarquía, Granada and the Canary Islands because it needs a subtropical climate.

Also in Huelva, Cádiz, Almería, Murcia, Alicante and Valencia. Its season goes from January to June, which is when we find national avocados in the market. The rest of the year they come from tropical countries, so the environmental impact and CO2 emissions from transport must be added to water consumption. That is why it is a good idea to know the foods that can replace avocado.

7 foods with properties similar to avocado

Of course, there is nothing wrong with buying a locally grown avocado, especially if it is from certified organic production. But when this is not possible, we can choose foods that have nothing to envy, especially if they are combined. Most of these foods have the advantage of being grown regionally..

1. Nuts

The nuts contain healthy unsaturated fatty acids, including omega-3s, which are hardly present in the avocado. It also provides vitamin E and B vitamins, as well as zinc, magnesium, iron and other minerals.

Instead of avocado, you can use walnuts for your salad or make a nut butter spread on bread. Sunflower and pumpkin seeds are also healthy alternatives.

In addition, the cultivation of walnut trees is sustainable. In Galicia, Asturias, León, Santander, La Rioja and Navarra, the trees don’t even need watering, because the roots reach the water accumulated in the subsoil.

2. Chestnuts

In autumn you can resort to chestnuts frequently. They contain slow-absorbing carbohydratesminerals and inulin with prebiotic effect.

In addition to whole chestnuts, you can use their flour all year round to prepare crepes, sweet creams, cakes, donuts, fritters, biscuits, muffins, cookies, shortcrust pastry, sweet breads… with the advantage for celiacs that it does not contain gluten.

3. Olives

Olives contain the same healthy monounsaturated fatty acids as avocado, antioxidants, vitamins B2, B9 (folic acid) and E, as well as beta carotene. Also, olives contain almost as much calcium as milk. They also provide copper and iron.

In addition to whole or pitted pickled olives, you can consume them in the form of olive. You can make green or black olive puree, which you can enrich with basil, dried tomatoes, capers, garlic, etc.

4. Legumes

Red beans not only They are very healthy, they can also be grown in the garden. So why not add cooked beans to your salad more often or use them to make a delicious hummus? Beans, whether red, black, white or pinto, contain protein, fiber, B vitamins, minerals such as calcium or iron in abundance. The same applies to lentils and chickpeas.

5. Flaxseeds

Flaxseeds enjoy a good reputation, especially due to their protein content. valuable omega-3 fatty acids. But they also contain many vitamins (especially group B) and essential minerals.

Flaxseeds are also produced in Spain, but some come from abroad, for example Canada or China, which in turn has a negative impact on the CO2 balance. Look for, if possible, national and organically grown varieties.

6. Berries

Especially in summer you can use local berries. Are rich in vitamins, antioxidants, calcium, magnesium, iron and other healthy compounds. A mix of berries in muesli or as a dessert is a good alternative.

Out of season they can be obtained frozen, but in this way their environmental impact is much greater. An easy and cheap way to have berries on hand is to grow them yourself on the balcony or terrace.

7. Beetroot

beetroot is Available all year in our country. It is an excellent source of folic acid, as well as vitamin C, potassium, magnesium, iron, and iodine. It also contains appreciable amounts of vitamins B1, B2, B3 and B6.

Probably what stops you before a beetroot is that you are not used to preparing it. Virginia García offers you a lot of ideas on her blog.