Not only are avocados in season and local to southern California, they have a rich, creamy texture and can be added to any recipe to enhance the taste as well as add nutrients to your diet. I’ve put together my top five avocado recipes for your enjoyment, but first let’s discuss why they are such an incredible superfood.
Avocados are very nutritious and contain antioxidants and a wide variety of nutrients, including 20 different vitamins and minerals. Some of the most abundant vitamins within the fruit include Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, and Vitamin E. They also contain large amounts of fiber, which aids the body in weight loss, reduces high blood sugar, and lowers the risk of many diseases.
Avocados don’t contain any sodium or cholesterol and are low in saturated fat. They contain healthy fats, known as Monounsaturated Fatty Acids, which have been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer. The fats in avocados also help your body to absorb nutrients from other plants, which is important because some nutrients are fat-soluble and need to be combined with fat in order to be utilized.
Now, let’s get cooking!
5. Avocado Breakfast Toast
This recipe is super simple and yields unbeatable flavor. The creaminess of the avocado pairs well with the tanginess of the goat cheese, the sweetness of the tomatoes, the crunch of the toast, the savory flavor of the eggs, and the fresh aroma of the basil.
Ingredients: 1 cup grape tomatoes, halved 1 cup fresh goat cheese ¼ cup chopped fresh basil 1 tablespoon olive oil Salt and pepper to taste 1 mashed avocado 4 slices of bread 4 eggs
Instructions: 1. Heat olive oil in a skillet over medium heat. Cook eggs sunny side up until the whites are cooked, approximately two to three minutes. 2. Lightly toast bread and spread mashed avocado on top. 3. Layer with egg, crumbled goat cheese, and halved tomatoes. 4. Top with chopped basil, salt, and pepper.
4. Avocado, Strawberry and Goat Cheese Sandwich
The balsamic strawberries in this recipe complement the mild taste of the avocado wonderfully. The balsamic vinegar sauté brings out the sweetness of the strawberries, while the goat cheese adds a hint of tanginess for your palate to enjoy.
Ingredients: 2 slices of bread 1 avocado 1 teaspoon olive oil 4 strawberries, thinly sliced 4 tablespoons crumbled goat cheese 2 teaspoons balsamic vinegar 1 teaspoon lemon juice Salt and pepper to taste
Instructions: 1. Lightly toast the bread. 2. Turn your oven to broil. 3. Mash the avocado with a fork and combine the lemon juice and salt. 4. Add oil to a small pan over medium heat. Once hot, add the strawberries and balsamic. Cook for approximately four minutes. 5. Spread avocado on the toast and then add a layer of cooked strawberries and top with a thin layer of goat cheese. 6. Broil until melted, about two minutes, then add top bread layer.
3. Avocado Mac and Cheese
This recipe yields enough for a family so while you may be tempted eat it all in one sitting, keep in mind it’s very rich, and I would recommend serving it as a side dish. While the avocado is the star of the show here, the garlic and cilantro are noteworthy supporting actors. The cilantro balances out the heaviness of the Pepper Jack, and extra can be added as a garnish.
Ingredients: 10 ounces dry elbow macaroni 2 cloves garlic, minced 2 avocados, peeled and pitted 2 tablespoons fresh lime juice 1/3 cup chopped fresh cilantro Salt and pepper to taste 2 tablespoons butter 2 tablespoons all-purpose flour 1 1/2 cups milk 2 cups shredded Pepper Jack cheese Fresh avocado chunks for garnish Instructions: 1. Add salt and bring water to a boil in a large pot. Stir in macaroni and cook until Al Dente, about 8-10 minutes. Drain and set aside. 2. To make the avocado sauce: Place the garlic, avocados, lime juice, cilantro, salt and pepper into a food processor or blender. Process until smooth and creamy. Set aside. 3. To make the cheese sauce: Place butter in a small saucepan and heat over medium temperature. When butter is melted, whisk in flour to create a paste. Whisk in milk until smooth and stir until the sauce starts to thicken. Add in Pepper Jack cheese and stir until cheese is melted and sauce is creamy. You may need to add extra milk, be careful not to let the sauce burn on the bottom of the pot. 4. Place macaroni in a large bowl. Pour the avocado sauce over the macaroni and stir until well coated. Add the cheese sauce and stir until macaroni is coated. 5. Season with salt and pepper, to taste, and garnish with fresh avocado chunks and cilantro.
2. Avocado and Blueberry Detox Smoothie
While this smoothie recipe might seem unconventional, it remains one of my favorites. If you are trying it for the first time, it’s initially going to be a little foreign to the tongue but will quickly grow on you. Surprisingly, the coconut milk and avocado work well together, and the sweetness of the fruit balance perfectly with the greens.
Instructions: 1. Slice the banana and cucumber into easily blended portions. 2. Combine all ingredients in a blender and blend, adding enough coconut milk until consistency is smooth.
1. Chocolate Avocado Pudding
This recipe is for our chocolate fans. The combination of cocoa and avocado is surprisingly delicious and widely nutritious! This recipe yields a large batch so if you are preparing for one, you might want to stick with half of the recipe. I chose to top with toasted coconut, but you can top with anything your heart desires. Happy blending!
Ingredients: 4 ripe avocados 1/2 cup light coconut milk 4 tablespoons unsweetened dark cocoa powder 3 tablespoons honey 2 ounces of dark chocolate (72% or higher), melted 2 teaspoons vanilla extract 1/8 teaspoon salt Suggested Toppings: whipped cream, sprinkles, cocoa nibs, toasted coconut
Instructions: 1. Remove skin and pit from avocados. 2. Place avocados in a food processor, add coconut milk, and blend until creamy. 3. Add in all remaining ingredients, blending until pureed, about one or two minutes. 4. Serve with desired toppings. Enjoy!