The avocado can be called a near-perfect food with so many nutritional benefits:
Healthy fats: Avocado is one of the richest sources of monounsaturated and polyunsaturated fat! These fats can help maintain healthy cholesterol levels and support heart health.*
Fiber: Avocado is also high in both types of fiber (soluble and insoluble) with a whopping 14 grams per 7 oz serving! Fiber helps promotes smooth digestion and a healthy microbiome by feeding bacteria what they need to produce metabolites like butyrate to support a healthy gut lining. Fiber also helps maintain good blood sugar metabolism,* and lower the risk of other more serious health issues.
Vitamins and minerals: Avocado contains a wide range of essential vitamins and minerals, including vitamin K, vitamin C, vitamin E, vitamin B6, folate, potassium, magnesium, lutein, and beta carotene. These nutrients play a vital role in supporting overall health and well-being.
Antioxidants: Avocado is rich in antioxidants, which may help protect the cells against damage caused by high levels of free radicals. Your body has its own antioxidant production for defense against free radicals to help keep them in check. But antioxidants found in foods like avocado can help protect the body’s tissues from oxidative stress* that free radicals can cause when not kept under control.
Supports healthy weight: Despite being high in calories, research suggests that consuming avocados can actually support healthy weight management* due to their high fiber and healthy fat content, which can help keep you feeling full and satisfied for longer periods of time.
Fresh avocado recipes, smoothies, dips, and desserts
You can’t go wrong with a simple, fresh guacamole recipe for any occasion that calls for a delicious dip. All you need is a ripe avocado (or two!), fine sea salt, lime juice, and minced garlic. Mash, mix, and enjoy with some baked tortilla chips, celery, carrots, or cucumber slices.
However, avocado is a versatile, creamy, nutritional powerhouse fruit (yes, fruit) that can contribute its flavor to many different dishes, snacks, and dips. Pull those avos out of their ripening paper bag and put together some great recipes:
Avocado Toast – A snap-worthy snack
Besides being a beautiful photo op, avocado toast is also very versatile, especially for breakfast or a snack.
Ingredients:
1 whole small avocado, sliced or mashed
1 large or 2 small slices of whole grain or sprouted grain toast or grain-free cracker
Flaked sea salt & fresh cracked pepper
Extra virgin olive oil
Options:
1 large egg, poached, fried, or hard-boiled
Smoked salmon or lox
Heirloom tomato, sliced
Hothouse cucumber slices
Red onion slices
Radish slices
Preparation:
Toast your bread. Slice or mash your avocado gently in a bowl with a fork. Top your toast or cracker with the avocado. Season with salt, pepper, and dress with a drizzle of olive oil. Add on your optional toppings if desired. Enjoy!
Servings: 1
Middle Eastern Avocado Salad – Transform the usual into unforgettable
A great embellishment to the traditional salad.
Ingredients:
1 whole large avocado, peeled, pitted, and cubed
1 whole medium hothouse, seedless cucumber, diced
2 whole Roma tomatoes, diced
¼ cup flat-leaf parsley, chopped
½ red onion, minced
Extra virgin olive oil
1 whole lemon, juiced
Pink Himalayan salt & pepper
¼ cup Kalamata olives, halved (optional)
¼ cup feta cheese, crumbled (optional)
Balsamic vinegar glaze (optional)
Preparation:
Except for your avocado, combine all of your chopped veggies and herbs in a large bowl. Drizzle with the olive oil and the juice of the lemon. Season to taste with salt & pepper. Toss. Incorporate your avocado and fold in gently, to combine. This will help your avocado pieces to stay whole within the salad. Bon appetite.
Servings: 4
Avocado Smoothie – Sneak healthy fats into your morning routine
When paired with the sweetness of a banana, mango, or pineapple, you’ll never taste the avocado, just savor the creaminess.
Ingredients:
½ small avocado
1 whole banana, sliced
½ cup mango, diced
½ cup pineapple chunks
1 cup milk of your choice (dairy or non-dairy)
Preparation:
Add your fruit, avocado, and milk to a blender, food processor, or personal blender, and blend to combine until smooth. Enjoy immediately, or pour into a covered, insulated travel cup to take with you on the go.
Tips:
Slice and freeze your avocado, banana, pineapple, and mango the night before to give your smoothie a big chill without ice. Alternatively, freeze your milk in an ice cube tray and use the cubes instead of refrigerated milk to blend your smoothie.
Servings: 1
Avocado Pasta – A fresh, creamy take on the traditional pesto
Select a whole-grain pasta or pasta alternative (like garbanzo or lentil) to keep your dish super healthy and processed grain-free.
Ingredients:
1 whole avocado, peeled and pitted
1 lemon, juiced
1-2 garlic cloves, mashed or minced
1 cup packed basil leaves
Pinch salt & pepper to taste
12 oz. pasta or pasta alternative, cooked
1 cup pasta water, reserved
Options:
½ jalapeno, minced (with or without seeds)
¼ tsp. dried chili flakes
1 cup spinach leaves (instead of basil)
1 cup packed cilantro leaves (instead of basil)
Sun-dried or cherry tomatoes, halved
Parmesan cheese
Preparation:
Bring a large pot of salted water to a boil. Cook your pasta of choice according to the directions on the package. Drain, and return to warm pot. While your pasta is cooking, add your avocado, lemon juice, garlic, basil, and salt & pepper to a food processor or blender. Do an initial blend; your sauce will be fairly thick and pasty. Once your pasta is finished cooking, use the reserved pasta water, ¼ cup at a time to help thin out the sauce to your desired consistency.
Spoon your sauce over your pasta and combine gently, with tongs, to cover the pasta fully with the sauce. Top with cherry tomatoes to add color and flavor, if desired.
Servings: 2
Avocado Chocolate Mousse – Avocado? In mousse? Absolutely.
Feels silky and sinful, but it’s really a healthy, creamy treat.
Ingredients:
2 large, ripe avocados, peeled and pitted
4 oz semi-sweet dark chocolate, at least 60% cacao, melted
¼ cup unsweetened cocoa powder
¼ cup unsweetened dairy-free milk (almond is a good choice)
1 tsp. vanilla extract
2 Tbsp. sweetener of your choice, such as honey, maple syrup, or monk fruit
Pinch kosher salt
Topping options:
Fresh berries
Shaved dark chocolate
Chopped almonds or hazelnuts
Fresh mint leaves
Preparation:
Melt your chocolate in a double boiler on the stove or in a microwave-safe bowl, heating for 30 seconds at a time to melt. Add your melted chocolate, avocado, cocoa powder, milk, vanilla, sweetener, and salt to a food processor. Pulse until smooth, scraping down the sides of the bowl as necessary.
Divide the mousse equally into 4 ramekins or jars and chill for at least 2-4 hours. Serve, and surprise people after they taste it with the surprise ingredient of this dish: avocado!
Servings: 4
