Save the berimbolo back take drills for the mats, today lets look into Avocado techniques in the kitchen with this how to guide.

Intro

I am not writing a diet plan here, I am here to help you live happier and train harder by eating better! But more importantly imagine while reading this post you are sitting around your instructor in class as he is teaching you the details of a super badass closed guard submission. This same theory can be applied to food and today the focus of our technique is the wonderfully versatile, must have fruit, The Avocado.

Give me the facts! 

Ok guys and gals, gather ‘round. Let’s take a look into the fundamentals of this powerhouse of a food. No matter what diet you hear about, no matter how crazy it is, you will find avocados on the “must have” list. There has to be reasons for that. There are, it is a super effective food for our daily lives and more importantly, for our training.  Why is that?

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It looks like mid week open mat for avocados!

• First off Avocados are not only fruits, but are actually berries.
• One avocado contains 4 grams of protein, which is one of the highest amounts from any fruit. We both know if we can sneak in more protein we will.
• One avocado contains almost double the potassium of one banana. Potassium is crucial for our bodies to function and as athletes we are notoriously potassium deprived.
• They contain a slew of other beneficial vitamins & minerals in addition to omega-3 fatty acids.
• Helps to regulate blood sugar levels and provides anti-inflammatory qualities.
• Avocados can be used as a replacement for butter in many cooking applications

Enough with the facts though, we are here for the techniques. Lets roll.

Selecting 

There are challenges when it comes to picking out which avocado is for you, much like selecting the next gi to buy, unless you are of the lucky few that get your sponsors to select your gi for you. But even those lucky few are not sponsored by Mother Nature and have the perfect avocados delivered to their doorstep. The most important thing to look for in your avocado hunt is its level of ripeness.

Ripeness: also known as the readiness for consumption of a fruit. Avocados may seem tricky because they are wrapped in their own little full body gis that prevent us from seeing the interior of the fruit. But alas there are a few easy tricks to pin point the perfect avocado.

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Unlike BJJ players, avocados do not get better with time.

Appearance: a ripe avocado will have a soft appearance without any cracks or sunken brown spots. You do not want the skin to look too dried out either, that’s bad for business.

Tip: Avocados with a more slender looking neck have been tree ripened rather than ripened off the tree, which result in a much better flavor.

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Money doesn’t grow on trees, but other green things do that are worth their weight in gold.

Feel: This can be tricky because some of us, like me, don’t know our own strength and have squeezed an avocado into instant guacamole while trying to check it. The ideal avocado is slightly soft, similar to the consistency of your relaxed forearm muscle.

Tip: If an avocado is too firm it can be purchased and will soften and ripen in 2-3 days, or placed in a paper bag with a banana or apple to speed up the ripening even more.

Stem check trick: This is my final check process when it comes to selecting which avocado will become my next meal. After it has made it past the first two check points of look and feel, take a little peek through the hidden window under the stem. Simply pick way the top stem of the avocado and if it is green, you are in business and picked a winner, if it brown, throw it back and start over!

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Gouge here, not on the mats.

Preparation 

Now that we have found our keeper it is time to utilize it. No matter how you use your avocado there are a few key fundamentals to know on how to prepare it.

The basics:

1. Grab a knife in your dominant hand and hold the avocado firmly in the other.Image may be NSFW.
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2. While applying gentle pressure carefully press the knife lengthwise into the bottom of top of the avocado until your knife hits the seed inside.
3. While holding your knife firmly in place rotate the avocado around fully while keeping the seed touching the knife.
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   Sick inverted guard!

4. Now grab the two sides of the avocado and twist them to split it in half, one half will still have the seed attached.Image may be NSFW.
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Seed Removal

1. While holding the seeded half in your hand carefully knock the base of your knife into the seed slightly. Imagine that your knife is a flat head screw driver and the seed is a bolt.Image may be NSFW.
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2. Now gentle twist the knife while twisting the avocado half the opposite direction and poof the seed pops right out.Image may be NSFW.
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Slicing tips:

1. While working with a half or quarter of an avocado score the green flesh of the avocado gentle without punching through the skin.Image may be NSFW.
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2. Using a spoon run it along the inside of the skin in a scooping motion to get the slices out.Image may be NSFW.
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Dicing tips:

1. Do the same as you would for slicing but before scooping out turn and cross cut the flesh evenly.
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   Boom easy as passing the guard

Storage

Whole: It is best to store avocados at room temperature and in a open air container by themselves to ensure even ripening. They can be good for 2-5 days depending on the ripeness upon purchase. If they start to get too soft, simply make some easy guacamole!

Halved, sliced, or any other variation: Avocados have that pesky quality of browning and turning the garbage quickly based on oxidization. Which means once opened it is a race against the clock. I say nay. If in a mix simply add a little lemon juice and wrap tightly without as little air exposure as possible. But the best way to store avocado is with a sliced onion in a closed air container. I have successfully kept avocados for a couple days with minimal browning this way. It’s revolutionary.

Recipe ideas

Flavor pairings:  

Basil, chilis, cilantro, grapefruit, oranges, lemon, lime, mango, mint, onion, salmon, eggs, tomatoes, balsamic vinegar, shrimp, black beans, turkey, pistachios.

Favorite combinations:

• Simple scrambled eggs with avocado stirred in at the end
• Avocado, mint, fennel and orange salad
• Avocado, turkey, egg white, spinach, ketchup and cheese breakfast wraps
• Avocado spread on toast with salt & black pepper
• Baked egg topped with Parmesan inside halved avocado
• Avocado, almond butter, spinach sandwich on toast

Recipe:
Eggs in a basket and avocado grilled cheese

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Spill yolks, not the blood of your training partners!

Makes 1 serving
INGREDIENTS
Main Components
Egg: 1
Whole wheat bread: 2 slices
Olive oil: 1 Tbsp more if needed
Butter: ½ Tbsp
Pepper jack cheese: 1 slice
Avocado, sliced: ½
Hot sauce: little dash or two
Salt & Freshly ground black pepper: to taste

METHOD
Main Components
Start by cutting out rounds in the center of 1 slice of bread using a cup turn upside down, or a ring mold if you have a set. Worst case, eye ball it and cut it out using your knife.
Place 1 Tbsp of oil and butter into a non-stick pan and put it over medium heat.
Once the butter begins to melt and bubble add in your bread and begin to toast.
Check it using a spatula and it should be starting to brown after 30-40 seconds.
Once this starts to happen flip the bread and carefully the egg into the hole we cut into one slice of bread. Top the other slice with cheese
Season the egg with salt and freshly ground black pepper. Cook for 1 – 2 minutes until the egg has begun to set and the bottom side of the bread has toasted nightly. Add a tiny bit more oil if the pan looks too dry.
Remove the slice with melted cheese on it.
Carefully flip the bread with the egg over using a spatula and try not to pop the yolk. Cook on this side for another 15-30 seconds and then remove them from the pan.
Remove from the pan and top with avocado and a dash of hot sauce. Turn the other slice of bread with melted cheese over onto the avocado to create a killer breakfast sandwich!
Go train and work your game.

EQUIPMENT
Knife & cutting board
Ring mold or cup
Non-stick pan
Spatula

Images: antiochcollege
advicesisters
jetsetbabe