If you’re like me, you rarely go a day without eating avocados. The delicious fruit (yes, a fruit!) is extremely versatile and can be used to make smoothies, salad dressings, dips, breads, and more!
The recommended serving size is 1/5 of the fruit, or about 1 oz. A serving has 50 calories and is packed full of 20 vitamins and minerals.
Why they're Awesome
Fiber: Half an avocado has 7 grams of fiber. That’s more than ¼ of the daily-recommended amount.
Potassium: Half an avocado has as much potassium as a banana!
Protein: Half an avocado has 2 grams of protein, the most of any other fruit.
Good fats: Don’t steer clear of avocados because of their fat content. Yes, they do have a lot of it for a fruit, but it’s mostly monounsaturated and polyunsaturated (the good fats!). These fats help lower low-density lipoprotein (LDL) cholesterol levels.
7 Unconventional Ways to Eat Avocados
Blend an avocado in a high speed food processor, or mash with a fork. Mix in 1 tablespoon lemon juice, and salt and pepper to taste. Use with your favorite pasta.
Add 2 cups dried orzo to 3 quarts boiling water. Boil for 10 minutes, or until the orzo is softened, but still chewy. Drain the orzo and mix with 3 tablespoons olive oil, 1/2 tablespoon balsamic vinegar, 2 tablespoons chopped fresh basil, and 1 cup chopped cherry tomatoes. Refrigerate until cold, about 1 hour. Add in 1 medium avocado, diced. Salt and pepper to taste.
- Blend together ½ diced avocado, ½ soy or other non-dairy milk, 1 tablespoon lime juice. Add 1 teaspoon of agave syrup or honey if desired.
- Blend together ½ diced avocado, 1 cup blueberries, ½ banana, and 1 cup orange juice or water.
- 1 c. sushi rice
- 1 ¼ c. water
- 2 T. rice vinegar
- 1 T. sugar
- 4 sheets nori
- wasabi paste (You can buy wasabi powder and prepare the paste by mixing with water.)
- soy sauce
- avocado, diced
other fillings: matchstick carrots, cucumbers, diced sweet potato, baked tofu, fish
- Prepare the sushi rice according to the package. Add the vinegar and sugar to the rice and stir. Set aside.
- Set up a work station by placing the fillings in different dishes so they are easily accessible when you start making the rolls. Working with one piece of nori at a time, place the nori on a rolling mat and spread a thing layer of rice onto it. Spread to cover all the nori except one edge. Place the fillings in a row at the bottom of the nori on top of the rice.
- Starting with that end, roll the sushi until all the nori is used. Wet the end with water to form the roll. Top with additional garnishes if desired. Serve with soy sauce and wasabi.
- 2 avocados, seeded and peeled
- 1 Roma tomato, diced
- ½ red onion, diced
- 2 T. minced jalapeno
- 1 clove garlic, minced
- ½ t. cayenne pepper
- 1 t. cumin
- salt and pepper
Mash the avocados in a bowl and stir in the rest of the ingredients.
- 2 large bananas
- 1 medium ripe avocado
- 3/4 cup cashew milk (or any non-dairy milk)
- 2 T. ground flax mixed with 6 T. water (can use 2 eggs instead)
- 1 tsp baking soda
- 1 tsp baking powder
- 1 ½ c. white flour
- ¾ c. whole wheat flour
- 2 t. cinnamon
- 2 t. vanilla
- 1 t. salt
Directions: Preheat the oven to 350° F. Mash the avocado and bananas in large bowl. Stir in milk and flax. In a separate bowl, mix together the dry ingredients. Add to the wet ingredients and stir until well combined. Put in a greased loaf pan and bake about 40 minutes, or until a fork comes out clean.
avocado salad dressing recipeLast week I posted anorange juice with other citrus like lime or adding cilantro or other herbs.
- 1 large avocado
- 1/4 c. orange juice
- 1 T. lemon
- 1 shallot, minced
- salt & pepper to taste
Mix all in a food processor until smooth and creamy.
Need to ripen an avocado quickly? Throw them into brown paper bag with a banana or apple. They release ethylene gas, which will help the avocado ripen faster.
Did you know:
An avocado tree can produce between 150 and 500 avocados a year. That’s a lot of avocados!
Have any other ways you like to enjoy avocados? Let us know!
Megan McGowan is a yoga teacher, student, vegetarian food lover, world traveler, and avocado fanatic from Chicago. Her love for healthy food has instilled a passion for cooking since she was a child. When she’s not on her mat or in the kitchen, you can find her exploring the city or playing with her bunny Lola. Find her at www.meganmcgowan.com or on Facebook.