Healthy Avocado Recipes

Healthy Avocado Recipes
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I love avocados, so much so that I eat one every day of the week. The humble avocado has also been one of the main food staples underpinning my current way of eating. Avocados are nutrient-dense and contain the best of plant fats, filling fiber and many vitamins and trace minerals. One of the best thing about avocados is that you can use them in a variety of recipes and meals – from breakfast to dessert.

In this post I’ll share some of my favorite quick and healthy avocado recipes that anyone can make. The main thing is you get the nutritional benefits of avocado while enjoying delicious sauces, condiments, entrees and desserts! Yes indeed the avocado is very versatile and can work in deliciously unconventional ways. Follow along for some of my favorite avocado recipes.


Guacamole

Guacamole may be the most famous of all avocado dishes commonly served at festive occasions. Guacamole is a rich and creamy dip that originated from Mexico’s Aztec culture. In the 16th century the Aztec’s created “ahuaca-mulli” or “avocado sauce” by crushing tomatoes, onions and avocados together. The conquering Spaniards later modified the recipe by adding a few more ingredients and changing the name “ahuacatl” to “aguacate.” The old name of “ahuaca-mulli” subsequently became guacamole.

Fascinating history aside, I love guacamole for several reasons; the top one being that it’s absolutely delicious! It’s one of my favorite dips because it’s quick and easy to make using fresh, raw and whole ingredients. I make my guacamole with the following ingredients:

  • Ripe avocados
  • Diced tomatoes & onions
  • Cilantro
  • Lime juice
  • Salt & Pepper

That’s it, a few healthy ingredients married together to create a delicious and healthy side dip you can enjoy with chips, flatbread or even by the spoonful! Here’s my take on the traditional Mexican guacamole.

Guacamole

Guacamoleby
A creamy delectable dip made with the goodness of avocados. Try this quick and easy guacamole recipe to serve at your next fiesta.

Ingredients

  • 2 Item Large Ripe Avocados
  • 1 Item Large Lime, juice of
  • 1 Item Tomato (Diced)
  • 1/2 Item Small Onion (diced)
  • 1/4 Cup Cilantro (finely chopped)
  • 1 Teaspoon (tsp) Small Jalapeno Pepper (diced)
  • 1 Item Garlic Clove (grated)
  • 1/2 Teaspoon (tsp) Salt

Directions

  1. Slice avocados in half, discard seeds and scoop out flesh from the skin. Add avocado to the bowl of a food processor.
  2. Sprinkle 1/2 of the lime juice over the avocado to prevent browning. Add diced onions, grated garlic, diced tomatoes, and chopped cilantro to the bowl of the food processor. Pulse in food processor to desired texture - fewer pulses for chunky or more pulses for a creamier guacamole.
  3. Add remaining 1/2 of lime juice, jalapeno and salt to the guacamole mix and pulse a few more times in food processor to fully mix all seasonings.
  4. Place guacamole in a bowl and serve with your favorite tortilla or root-vegetable chips or use as a side dish to any Mexican meal.

Avocado Toast

Believe it or not, avocado toast has been around for a long time. The original concept for avocado toast was created in the San Francisco Bay area of California in 1885. So what exactly is avocado toast and how is it made? The beauty of this open sandwich is it’s simplicity coupled with good nutrition. Avocado toast is made using simple ingredients including:

  • Avocado
  • Multi-grain bread (may also use flatbread, crackers or whatever else you wish)
  • Lime Juice
  • Seasonings
  • Salt & Pepper

To make avocado toast, we simply add seasonings and citrus to crushed slices of avocado. This mixture is then stirred to blend all the ingredients before spread over toasted multi-grain bread. Of course, you can enhance the flavors by adding other toppings like hummus, red-pepper flakes, shredded cheese, etc. You are limited only by your imagination.

Avocado toast has all the nutrients found in avocado along with the goodness of whole grains – it’s delicious and keeps you full for hours. Here is my quick and easy recipe for avocado toast.

Avocado Toast

Avocado Toastby
Avocado toast is the perfect quick and healthy meal. It's delicious, filling and you can add an infinite number of toppings and enjoy this delightful bite for any meal be it breakfast, snack lunch or dinner.
  • Serving Size : 1 Serving
  • Servings Per Recipe : 1
  • Source :

Ingredients

  • 1 Whole Large Avocado
  • 2 Slice Multi-Grain Bread (or bread of choice, toasted)
  • 1 1/2 Teaspoon (tsp) Lime Juice
  • 1/4 Teaspoon (tsp) Chipotle Powder (to taste)
  • 1/4 Teaspoon (tsp) Salt & Pepper (to taste)

Directions

  1. Toast muli-grain bread or bread of choice and set aside.
  2. Cut avocado in half, remove seed and scoop flesh into a small bowl.
  3. Add lime juice, chipotle powder, salt and pepper to the avocado. Mash avocado with a fork making sure to blend in seasonings.
  4. Spread the avocado mash on top of the prepared whole-grain toast.
  5. Feel free to add other toppings like an over-easy egg if you're having breakfast or a bit of hummus for a tasty and filling snack.



Avocado Mayonnaise

Mayonnaise is a beloved condiment used by many to enhance the flavor and texture of anything from sandwiches to potato salads. However, regular mayonnaise is made using artery-clogging and unhealthy ingredients like canola oil. Sure we can enjoy regular mayonnaise in moderation, but I like to have my cake and eat it too.

To this end, I did my research and discovered avocado mayonnaise which is made with heart-healthy monounsaturated and polyunsaturated fats found in avocado oil. These good fats help our bodies to absorb more of the antioxidants found in other vegetables including alpha-carotene, beta-carotein and lutein.

I usually make a vegan version of avocado mayonnaise to boost the nutritional profile of the dish. The vegan version is made entirely with avocado flesh as well as avocado oil. However, sometimes I enjoy the richness and full flavor of a traditional type of mayonnaise so I replace the avocado flesh with an egg yolk and keep the avocado oil. Here’s my recipe for avocado mayonnaise that anyone can enjoy, especially if on a keto or paleo diet.

Avocado Mayonnaise

Avocado Mayonnaiseby
A creamy, tangy and savory avocado mayonnaise you can use in sandwiches, potato salad or dips. Heart healthy and delicious!
  • Serving Size : 1 Tablespoon (TBSP)
  • Servings Per Recipe : 16
  • Source :

Ingredients

  • 1 Item Large Egg Yolk (at room temperature)
  • 1 Teaspoon (tsp) Dijon Mustard
  • 3/4 Cup Avocado Oil (divided)
  • 1 Teaspoon (tsp) Apple Cider Vinegar
  • 1 Teaspoon (tsp) Lemon Juice
  • 1/2 Teaspoon (tsp) Garlic Powder
  • 1/2 Teaspoon (tsp) Salt

Directions

  1. Place room temperature egg yolk in the bowl of a stand mixture. Add mustard and 1/4 tsp of salt to egg yolk and whisk together until combined.
  2. Continuing to whisk in stand mixer, add in a 1/4 cup of avocado oil bit by bit until the mixture begins to thicken. Whisk in ACV and lemon juice.
  3. Very slowly, stream in the remaining 1/2 cup of avocado oil, whisking continuously until blended and creamy. Whisk in the remaining 1/4 tsp of salt and garlic powder.
  4. Scoop mayonnaise into a clean mason jar and chill with the surface covered with plastic wrap, until ready to use. This mayonnaise will last up to a week in the refrigerator.

Avocado Chocolate Mousse

I bet you never thought you’d see the words avocado and chocolate mousse in the same sentence, amirite? Nonetheless, the versatile avocado makes an excellent chocolate mousse that is suitable for anyone doing the keto or any other high-fat low-carb diet.

The texture of avocado flesh makes it the perfect platform for building a creamy, chocolatey and satisfying mousse. The slight neutral herby taste of avocado is easily tamed with high quality semi-sweet chocolate, cocoa-powder and vanilla extract.

Avocado chocolate mousse is another of my favorite quick and healthy recipes for when I’m craving chocolate. As with most of my recipes, you can modify the flavor and nutritional profile depending on whether you add more sweeteners to the mousse. For example, you may decide that the level of sweetness found in semi-sweet chocolate to be sufficient whereas another person would prefer more sweetness.

In the event you prefer more sweetness, feel free to use maple syrup, honey, powdered sugar or any other sweeteners of choice. Here’s a low-sugar version of my avocado chocolate mousse recipe sweetened with Monksweet+ with Stevia.

Avocado Chocolate Mousse

Avocado Chocolate Mousseby
Indulge your chocolate sweet tooth with this thick, creamy and no sugar added avocado chocolate mousse. Enjoy the wonderful taste of chocolate without the guilt all while reaping the goodness of avocados.
  • Serving Size : 4 Ounce (oz)
  • Servings Per Recipe : 4
  • Source :

Ingredients

  • 2 Item Large Ripe Avocados
  • 4 Ounce (oz) Semi-Sweet Chocolate
  • 3 Tablespoon (TBSP) Cocoa-Powder
  • 1/4 Cup Almond Milk
  • 1 Teaspoon (tsp) Vanilla Extract
  • 2 Teaspoon (tsp) Powdered Monk Sweet+ with Stevia
  • 1/4 Teaspoon (tsp) Salt

Directions

  1. Melt semi-sweet chocolate in double boiler or in microwave oven. Set aside to cool.
  2. Cut avocados in half, remove seeds and add flesh to the bowl of a food processor.
  3. Add melted semi-sweet chocolate, almond milk, cocoa powder, vanilla extract, salt and monk sweet+ with Stevia to food processor with avocado. Blend on high until all ingredients are smooth and creamy.
  4. Spoon avocado mousse into ramekins and enjoy immediately. If you like a thicker mousse let it set up in the refrigerator for 2 hours or over night.



Avocados – The Miracle Fruit

The avocado really is a miraculous fruit because of its nutritional profile as well as its versatility and suitability for various culinary applications. In terms of nutrition, avocados are a power-house boasting the following properties:

  • One of the few fruits containing both monounsaturated and polyunsaturated fats (good fats)
  • Naturally sugar, sodium and cholesterol-free
  • 1/3 of a medium avocado has only 80 calories while adding over 20 vitamins and minerals
  • Nutrient booster – allows for the absorption of fat-soluble vitamins like A, D, K and E.
  • High in dietary fiber
  • Delicious

Avocados can be used for any meal or course either as the main ingredient or as a very important part of a quality recipe. I highly encourage you to add avocados to your daily diet. You’ll be surprised by all the recipes there are available for you to try out and enjoy.

In the meantime, let me know if you try any of these recipes and let me know in the comments how they turned out. Until next time: Happy Eating!




7 thoughts on “Healthy Avocado Recipes”

    • Hi Temi,

      Another great idea! Avocados are the perfect entry foods for babies. I’ll have to come up with some recipes for the babes too and I’ll definitely incorporate avocados. Thanks for the inspiration!

      Cheers,
      Dawn

  • So many great ideas! I love the look of that avocado mayonnaise. Will definately be making some this weekend. Thanks for the easy to follow recipe!

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