The Dutch Healthy Food ABC: the A

My name is Birgitte, I am a Dutch nutritionist and sport biomechanist. This is my first article on expatsHaarlem.. and surely not the last one. I have a project for you: The Dutch Healthy Food ABC. I will take the Dutch alphabet as source of inspiration for Dutch Healthy Food ingredients and recipes: every week I will take a new letter and every week I will give you a new healthy food ingredient description and recipe with that ingredient. My weekly Dutch Healthy Food column will be published from next week every Wednesday here on expatsHaarlem. Let’s start now: the letter A!


Avocados are a very nutritious and healthy food. Although people usually see them as a vegetable, they are a fruit actually. An avocado provides you with 20 essential nutrients, including 8 of the 13 essential vitamins. Avocado will help your body to absorb essential fat-soluble nutrients. Yes, an avocado contains a lot of fat, however it is the so-called good fat (monounsaturated fat). Good fat will improve cholesterol levels, decrease the risk of heart disease and benefit brain activity. The high fiber content in the avocado will normalize bowel movements, lower cholesterol levels and regulate your blood sugar level.

The key to a healthy diet is eating in moderation. It is therefore good to incorporate avocado into your diet. You can use avocado as a perfect replacement for other foods that contain bad fat (saturated fat) for example butter, cheese or sour cream. But good fat is still fat, so avoid eating too much (good) fats!

According to the “Vegetable & Fruit Calendar” of Milieu Centraal, avocados are classified as Class C (where A is the most environmental friendly and E is the least environmental friendly).

Mango Avocado Salsa (yields 3 cups)

This salsa can be served with grilled chicken, fish or meat.

  • 1 avocado
  • 1 mango
  • 1 small red onion
  • ½ red chili pepper
  • 2 tablespoons fresh limejuice
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon salt
  • fresh cilantro

Mix all ingredients and serve in a nice bowl.

(Source: Recipe from Martha Stewart)
Read all episodes of the Dutch healthy food ABC

Birgitte van Don
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