7 Simple Ways to Eat an Avocado

There are so many ways to eat an avocado–blended, mashed, chopped or simply sliced, this creamy green fruit is a must-have in my meal plan. More than just healthy fats, avocados have a variety of essential nutrients that support your body.

Some foods can make a huge difference even when added in small doses to your diet, and avocados are one of them. Avocados are a food you can enjoy without guilt; they not only nourish your cells with nutrients, but also help them assimilate carotenoid antioxidants to reduce damage from free radicals.

Why Your Body Loves Avocado

Why is avocado so good for you? Well, to start with, it contains…

• Potassium: essential for regulating the sodium balance within the cells and for maintaining alkalinity
• Vitamin K and vitamin E: involved in your body’s natural detoxification processes
• Magnesium: essential for staying energized and in a good mood
• Fiber: maintains the health of the digestive system
• Monounsaturated fats: regulates hormone production and cell regeneration

The healthy monounsaturated fats, oleic acid and unique phytosterols in avocado make it a great food for supporting cardiovascular health. The avocado fat combined with its antioxidant nutrients reduces inflammation, increases protection against oxidative stress, and helps regulate your blood pressure.

7 Simple Ways to Eat an Avocado

The neutral taste of avocado makes it easy to combine with any of your favorite flavors, be it in a dessert, a salad or even a chilled soup. Here are some of our favorite ways to use avocados:

1. Chilled Cucumber and Avocado Soup

Ingredients

• 2 ripe avocados peeled and cut into chunks
• 1 cucumber cut into chunks
• 1 garlic clove
• 1/4 tsp. red chili flakes
• 2 tbsp. lemon juice
• 2 tsp. tahini
• 1/2 c. purified water
• 3-4 fresh mint leaves
• Pinch of sea salt

Instructions

1. Blend all the ingredients until creamy.
2. Refrigerate for at least 30 minutes, then serve garnished with mint leaves.

2. Vegan Chocolate and Avocado Ice Cream

Ingredients

• 1 ripe avocado peeled and cut into chunks
• 3 oz. vegan chocolate melted
• 1/2 c. full-fat coconut milk refrigerated
• 1 tbsp. almond butter
• 2 bananas cut into small chunks frozen

Instructions

1. In a food processor, combine the frozen bananas and coconut milk and pulse until creamy.
2. Add the melted chocolate, almond butter and avocado, and pulse to incorporate.
3. Transfer the mixture to a lidded casserole dish and freeze for at least 3 hours before serving.

3. Light Green Goddess Dressing

Ingredients

• 1 ripe avocado peeled and cut into chunks
• 1 garlic clove
• 1/2 bunch fresh parsley
• 5-6 fresh basil leaves
• 1/2 small onion finely diced
• 1/2 c. nonfat Greek yogurt
• 2 tsp. extra-virgin olive oil
• 1 tbsp. lemon juice
• 2 tbsp. purified water
• 1/4 tsp. cayenne pepper
• Pinch of sea salt

Instructions

1. Blend all the ingredients until creamy. If necessary, add more water until the dressing reaches the desired consistency.
2. Store the dressing in a lidded jar in the refrigerator for up to 4 days.

4. Detox Smoothie with Avocado and Herbs

Ingredients

• 1 ripe avocado peeled and cut into chunks
• 1/2 ripe banana
• 1 c. fresh spinach leaves
• 1/2 c. coconut water
• 1/2 c. almond milk
• 2 tbsp. almond butter
• 1 celery stalk chopped
• 1/2- inch piece ginger peeled and grated

Instructions

Blend all the ingredients until creamy; serve immediately.

5. Summer Herb and Avocado Pesto

Ingredients

• 1/2 ripe avocado peeled and cut into chunks
• 1 bunch kale leaves
• 1 bunch fresh basil
• 1 bunch fresh mint
• A few leaves of fresh oregano
• 2 garlic cloves
• 1 c. lightly toasted almonds
• 1/2 c. pine nuts
• 1 tbsp. extra-virgin olive oil
• 1 tsp. Dijon mustard
• 2 tsp. lemon juice
• Pinch of sea salt
• Freshly ground black pepper

Instructions

1. Add the kale, herbs, garlic, almonds, pine nuts and avocado into the food processor and pulse to obtain a fine mince.
2. Add the mustard, olive oil, lemon juice, salt and pepper and pulse two or three times to incorporate.
3. Transfer into an airtight jar, add a 1/4-inch layer of olive oil and keep in the refrigerator for up to one week.

6. Quick Avocado Toast

Ingredients

• 2 tsp. Summer Herb and Avocado Pesto recipe above
• 1 ripe avocado peeled and cut into slices
• 10 lightly toasted almonds crushed
• 2 tsp. freshly squeezed lemon juice
• Freshly ground black pepper
• Pinch of sea salt
• 2 to asted whole wheat bread slices

Instructions

1. Spread a toasted bread slice with 1 tsp. avocado pesto.
2. Add 1/2 sliced avocado, drizzle with lemon juice, top with crushed almonds, then season with salt and pepper.
3. Repeat with the other bread slice, then serve.

7. Chunky Guacamole

Ingredients

• 2 ripe avocados peeled and cut into chunks
• 1 tbsp. freshly squeezed lemon juice
• 1 garlic clove minced
• 1 small red onion finely diced
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. red chili flakes
• 1/2 tsp. sea salt

Instructions

1. Add the avocado chunks into a medium bowl and smash them roughly using a fork.
2. Add the red onion, lemon juice, olive oil, chili, salt and garlic and mix to combine.
3. Serve on whole wheat bread or with tortilla chips.

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