One of the best things about avocados is that they can be used in a variety of ways. From guacamole to sandwiches, there are lots of creative ways to use more avocado in your daily meals and snacks.
When ripe, avocados have a firm texture that doesn’t mush when squeezed. It’s a sign that they are ready to eat!
why eat more avocados?
Eating more avocados is a great way to boost your diet and increase the amount of nutrients you receive. The fruits are a rich source of dietary fiber, healthy fats, and antioxidants.
They contain a high amount of monounsaturated fat, which can help lower blood cholesterol levels. They also provide a heart-healthy nutrient called oleic acid.
Another important benefit is that avocados are low in sugar and carbohydrates, making them a good choice for those with diabetes. This is because a healthy diet high in monounsaturated fat can improve insulin sensitivity and help keep your glucose levels stable.
Avocados also increase feelings of satiety, which can prevent overeating and snack throughout the day. This is especially true for people with type 2 diabetes.
The fatty content of avocados stimulates satiety hormones, helping you to feel full for longer and reduce your overall calorie intake. This is why it is beneficial to add more avocados to your diet if you are trying to lose weight or maintain a healthy weight.
Using avocados in salads
Avocados are an easy way to add creaminess and a dose of healthy fats to your salad. They can be tossed with a variety of vegetables and herbs to create a light, flavorful salad that’s full of color and nutrition.
You can also use avocados in a pasta salad for a satisfying vegetarian option that makes you feel satisfied but not overstuffed. Their rich texture helps to moisten quinoa or bow tie pasta and adds healthy fats to the dish.
When purchasing avocados, look for ones that are firm but yield to gentle pressure. You can speed up the ripening process by placing them in a paper bag with an apple or banana for a few days.
In this easy kale salad, avocados are smushed into the kale and mixed with other veggies and a lemony dressing. This makes for a delicious side or main dish that will easily become your go-to summer dinner recipe.
Using avocados in soups
If you’re a soup lover, there’s a lot to love about avocados in your favorite creamy soup recipes. You can add mashed avocado to individual servings of a cold soup, like avocado gazpacho, or mix it into a hot tortilla soup for a more hearty bowl.
A ripe avocado gives your soup a silky, smooth texture that doesn’t fall apart when you blend it, and it adds richness to the dish. To ensure you use a ripe avocado, test it for softness with your fingertips (or the stem test).
You can make this savory soup with chicken, black beans, and other vegetables to up the filler and fiber. Serve it with a variety of toppings, such as sour cream, salsa, cheese, fresh cilantro, or tortilla chips.
This hearty, vegan, dairy-free, and gluten-free recipe makes the perfect meal for a warm weather evening or when you’re feeling under the weather. You’ll love the flavors of this simple, light soup that’s also a great breakfast or lunch option.
Using avocados in smoothies or milkshakes
Avocados are a great way to add extra nutrients and fiber to smoothies. They also help to thicken the consistency, making them incredibly creamy and satisfying.
If you have a lot of avocados and aren’t sure what to do with them, try mixing them into your next smoothie or milkshake. These creamy drinks are easy to make and are a great source of good-for-you fats, fiber, and vitamins C, E, and K.
To create a delicious smoothie, first mix the soft items (like the avocado, green apple, banana, and greens) with water. Then blend those together with the frozen ingredients until smooth.
You can use any type of fruit and ice, but it’s best to choose ripe fruits for the smoothest results. You don’t need to add a lot of ice.
You can also mix in some oat, soy, almond, or cashew milk to get the consistency of a milkshake. It will taste similar to chocolate ice cream but without the sugar and calories! You can also top it with whipped cream or toasted nuts for added texture and flavor.
Using avocados as a substitute
Avocados are a healthy, high-fat fruit that is popular with vegans and vegetarians alike. They are also a good source of fiber and heart-healthy monounsaturated fats, which help keep blood cholesterol levels down, reports the U.S. Department of Agriculture’s MyPlate guidelines.
Aside from being an incredible addition to salads, smoothies, soups and more, avocados can also be used as a substitute for many of the ingredients you might find in a recipe, like butter or mayonnaise. To make a replacement for these, simply mash a ripe avocado and add it to the recipe or mix it in as directed.
You can also use a quarter cup of pureed avocado to replace one cup of butter or oil when baking. A little goes a long way, and you can even use it to thicken your smoothies instead of adding milk or yogurt.
Using avocados in a sandwich or wrap
If you’re looking for an easy way to put more avocado in your food, look no further than a sandwich or wrap. These are simple meals that are high in nutrients and low in calories.
For a quick, healthy lunch, try these delicious pesto-spiked cream cheese cucumber avocado wraps. They’re fresh, crisp, and fuss-free. You can make them ahead of time and store them in the fridge to enjoy later on.
To keep these wraps from becoming soggy, it’s best to wash the lettuce and remove the tomato seeds before assembling them. Also, store in a zip-seal bag or plastic wrap before eating.
These wraps are vegan and easy to prepare. Just top a tortilla with hummus, alfalfa sprouts, tomatoes and avocado.
Avocados are high in fiber and healthy fats that will help you feel full. They also are cholesterol and sodium free, making them a great addition to your diet.
Using avocados in a cake
Avocados make a delicious addition to any cake. Their fudgy texture adds moisture and richness to a cake without being too heavy. Plus, they have good nutritional benefits.
The first step is to choose ripe avocados. They should have firm skin that stands up to gentle pressing. They should also feel heavy for their size.
Next, blend the avocados with a food processor along with eggs, almond milk, cocoa powder, and sweetener. You want the mixture to be smooth and free of green lumps.
Once the avocados are blended, add in the dry ingredients and mix. You may need to add a little extra milk if the batter is too thick for the food processor to handle.
Using avocados as a pasta sauce
Avocados are an incredibly versatile ingredient that can be used to create a range of delicious meals. You can use them in salads, soups, smoothies, or even as pasta sauce!
This creamy avocado pesto sauce recipe is a great way to enjoy this healthy, nutrient-dense fruit in a new way. It’s a quick and easy dish that can be served hot or cold, paired with your favorite pasta noodles or topped with sliced protein and vegetables.
The creamy sauce is made in a matter of minutes, using only a handful of ingredients. It’s a super-healthy alternative to traditional cream-based pasta sauces and is perfect for weeknight dinners, potluck pasta salads, or your work-day lunch box!
You can also use this pasta sauce as a base for a cold salad, as it’s so light and refreshing. Try topping this avocado pesto sauce with grilled chicken, smoked salmon, sauteed mushrooms, roasted cherry tomatoes, and more!
Before serving, ensure that the pasta is cooked al dente. This will help to prevent the pasta from becoming mushy once it’s mixed with the avocado pesto sauce.
