If you reserve avocados for Mexican night only, you are definitely missing out. Avocados are a healthy food that can have a place at breakfast, lunch, dinner and snack time. Don’t let the fat in these creamy bad boys scare you. Their unsaturated fat can actually help lower blood cholesterol if you use them to replace saturated fats. Healthy recipes featuring avocados also contain vitamin K, folate, potassium, magnesium, the antioxidant lutein, vitamin C and vitamin B6, thanks to the addition of this healthy food. Surprise your family, friends and self with healthy recipes that look nothing like restaurant guacamole. Embrace this beautiful fruit that we like to call “nature’s butter”!
4 Healthy Avocado Recipes
1. Avocado, Kale and Berry Smoothie
Listing all the benefits in the healthy food included in this smoothie would take pages. Think antioxidants, fiber and electrolytes all with a healthful, metabolic kick from a pinch of cayenne pepper. Make this healthy recipe as a post-workout snack or at breakfast.
1 ½ cups coconut water
1 cup frozen mango
1 cup frozen blueberries
2 stalks of kale, stems removed
½ of a small avocado
¼ teaspoon cayenne pepper
Juice of ½ large lemon
2 teaspoons flaxseed meal
Whip together in a blender until smooth. Serve immediately. Makes one serving.
Next: Chocolate Avocado Pudding…
2. Chocolate Avocado Pudding
Do you want dessert to count as a healthy food? Avocados combined with cacao make a buttery and rich oh-so-non-traditional chocolate pudding. Bonus: even the vegans in your circle can enjoy this healthy recipe.
2 ripe avocados
2 tablespoons coconut oil
1/3 cup agave
3 soft dates
½ cup cacao powder
1 teaspoon vanilla extract
½ cup almond or coconut milk (dairy aisle version, not canned)
Blend the ingredients together in a food processor or high-speed blender until smooth and creamy. Add a bit more milk if you want it thinner, or leave it thick if you want a more solid looking dessert. Place in the refrigerator to thicken and set. Top with chopped walnuts, diced strawberries or shredded coconut for texture. Serves 4.
Next: Avocado Egg White Omelet
3. Avocado Egg White Omelet
Skip the saturated, fat-laden cheese in your next omelet and add avocado instead. Make this healthy recipe for breakfast or serve with a salad for lunch.
- 4 egg whites
- Salt and pepper
- Olive oil
- ¼ of an avocado, sliced
- Handful of fresh spinach
- 2 tablespoons red or green salsa
- A sprig of chopped cilantro
Season the egg whites with salt and pepper. Place the olive oil in an omelet pan over high heat. Once the oil is hot, turn down the temperature to medium and add the egg whites. Swirl the pan to evenly distribute them. Once the bottom of eggs start to cook, top with the spinach and sliced avocado and place under the broiler for 2 to 3 minutes, or until the whites are firm. Fold and top with the salsa and cilantro. Serves 1.
Next: Fruited Avocado Dip…
4. Fruited Avocado Dip
Avocado is a natural for dips. To keep this a healthy recipe, skip the corn chips for dipping and use fresh cut vegetables or even jicama and endives instead. Baked pita chips are another healthy food dipping possibility.
4 ripe avocados
2 tablespoons minced white onion
2 serrano chiles, seeded and minced
1 teaspoon sea salt
Juice of 2 limes
3/4 cup peeled and diced pear
¾ cup pomegranate seeds, 2 tablespoons reserved
Mash the avocado and add in the onion, serranos, lime juice and salt. Mix well and fold in the pears, grapes and most of the pomegranate seeds. Sprinkle the 2 tablespoons of pomegranate seeds on top of the dip and serve.