Packed with heart-healthy monounsaturated fats, fiber, and nearly 20 vitamins and minerals, the avocado is a true nutritional superfood that deserves a place in your daily diet. You can swap avocado for mayo on a sandwich; mix it into tuna, chicken, or egg salad recipes; top salads with it; or even slice it into your morning bowl of oats.
Or you can try these creative dishes that may seem like dietary indulgences but are actually packed with powerful nutrients in every bite you take. Click through to check them out.
1. Avocado Smoothie
AVOCADO SMOOTHIE. SERVINGS: 1
YOU’LL NEED
- 100ml almond,coconut, or other milk of choice
- 100ml water
- ½ banana
- 1 cup spinach or baby kale
- ½ cup frozen mixed berries
- ⅓ medium avocado
- ¼ cup plain non fat Greek yogurt
- ½ tbsp peanut or almond butter
DIRECTIONS
1. Place all ingredients in a blender with ice and blend.
2. Avocado Pesto
AVOCADO PESTO, SERVINGS: 3
YOU’LL NEED
- ½ cup spinach or baby kale
- 2 tbsp shredded parmesan cheese
- 2 tbsp pinenuts
- 1 cup fresh basil leaves
- 2 tbsp lemon juice
- 2 tbsp extra-virgin olive oil
- 1 garlic clove
- ⅓ medium avocado
- Sea salt and black pepper, to taste
DIRECTIONS
1. Place all ingredients in a food processor or blender and blend. If desired, add about 1 tbsp water to achieve thinner consistency.
3. Avocado Fries and Creamy Yogurt Dipping Sauce
AVOCADO FRIES AND CREAMY DIPPING SAUCE, SERVINGS: 4-6
COOK TIME: 15 minutes
COOK TIME: 15 minutes
YOU’LL NEED
- 2 avocados, sliced
- 1 lime, halved
- ¼ tsp garlic-and-herb seasoning
- ¼ cup coconut or oat flour
- 2 eggs, lightly scrambled, or 1⁄2 cup egg whites
- 1 cup whole-wheat breadcrumbs
- ½ cup plain nonfat Greek yogurt
- Hot sauce, to taste
DIRECTIONS
1. Preheat oven to 200 degrees.
2. Cover avocado slices with a squeeze of lime, then sprinkle with garlic-and-herb seasoning.
3. Dunk each slice into flour, then dip into egg mix and then breadcrumbs.
4. Place avocado slices on a greased baking tray. Bake for 15 minutes.
5. To make dipping sauce, blend yogurt and hot sauce. Serve with avocado fries.
4. Avocado “Nice” Cream
AVOCADO ‘NICE’ CREAM, SERVINGS: 2-3
YOU’LL NEED
- 1 frozen banana
- 1 ripe avocado (preferably frozen)*
- 2 tbsp unsweetened cocoa powder
- 1 tsp honey or pure maple syrup
- 1 tsp pure vanilla extract
- 1 tbsp dark chocolate chips
DIRECTIONS
1. Place all ingredients in a food processor or blender and blend until an ice cream consistency is reached, scraping down sides occasionally.
5. Avocado Truffles
AVOCADO TRUFFLES, SERVINGS: 20 TRUFFLES
COOK TIME: 20-30 minutes
COOK TIME: 20-30 minutes
YOU’LL NEED
- 1 avocado
- 1 cup dark chocolate chips
- 1 tsp pure vanilla extract
- pinch sea salt
- ¼ cup unsweetened cocoa powder
- ¼ cup powdered peanut butter
DIRECTIONS
1. Place avocado in blender and blend until mashed.
2. Melt down chocolate chips; mix melted chocolate with mashed avocado. Add vanilla extract and sea salt.
3. Place mixture in fridge to set for 20 to 30 minutes. Once batter is set, scoop out and roll into 1-inch balls.
4. Pour unsweetened cocoa powder in a bowl and powdered peanut butter in another bowl. Roll truffles through desired powder topping. Store in fridge until ready to serve.
BY JENNA WERNER, R.D.