We've rounded up some simple and delicious avocado recipes for any time of the day, from breakfast right through to dessert...
Lovisa Nilsson, nutritionist at the health app Lifesum says, 'Avocados have been hailed a superfood, which is not surprising given they contain over 25 nutrients. The superfood has several health benefits including having very good effects on the skin and hair. Unlike other fruits it contains Omega-9 fats that repair damaged skin by reducing redness and irritation.'
Nutritionist Christine Bailey adds, 'Avocados contain an impressive array of nutrients, including vitamin K for bone health, folate, B5 and B6 for energy, Vitamin E for skin and heart health and plenty of potassium to help lower blood pressure. This is coming with 160 calories, 2 grams of protein, 7 grams fibre and 15 grams of healthy fats per serving (100g), and they help fill you up, reducing hunger and cravings.'
With a list of health benefits like that, what's not to love? From fresh guacamole to chocolate mousse (yes, really), there's a whole host of healthy avocado recipes you can make. Read on and try them for yourself...
Las Iguanas Guacamole Recipe
Ingredients: 3 ripe avocados, two mashed and one diced 25g diced white or red onion 10g chopped jalapeno or red chillies Chopped fresh coriander to taste 25g diced fresh tomatoes Juice of a fresh lime How to make: Halve the avocados and remove the stones. Scoop out the flesh from two and mash them in a bowl, keeping back one avocado to dice to add texture. Combine all of the avocado gently with the other ingredients, season to taste and serve with corn chips or fresh crudités of carrot, cucumber, celery or your favourite vegetables.
Recipe from Las Iguanas
Avocado And Egg On Sourdough
Ingredients: 2 slices sourdough bread 1 large (or 2 small) avocado 2 eggs 6-10 cherry tomatoes preferably on the vine Ground pepper
How to make: Heat your grill (oven) to 200C. Bring a small pan of water to a rolling boil and slowly add the eggs. Set your timer to 5 minutes. Put the tomatoes on the vine onto a baking tray and place under the grill. Whilst the eggs are boiling and the tomatoes grilling, cut your avocado into halves and mash it with a fork.
Cut two slices of the sourdough. As soon as your timer goes off, remove the eggs from the heat and plunge into very cold water to stop them from cooking further.
Check the tomatoes, they should have some slightly charred bits and the skin will have come off. Once the tomatoes are ready, remove from the grill.
Spread half of the avocado onto each slice of bread. Separate the tomatoes from the vine and place on top of the avocado. Peel the egg and place on top of the tomatoes/avocado. Season with pepper to taste.
Recipe from ao.com
South American Arepas With Avocado, Spicy Beans And Cocoa
-Serves 2 | Cooking time: 30 minutes Ingredients: 1 red chilli 2 tomatoes 10g fresh coriander 2.5g mexican seasoning 2g cocoa powder 1 red onion 10g garlic 1 tinned kidney beans 1 lime 30g rocket 2 avocado 150g harina pan maize 70g tomato paste salt black pepper olive oil
How to make: Peel and finely chop the onion and garlic. Cut the chilli in half, remove the seeds and finely chop. If you prefer it spicy add some seeds. Wash the coriander and finely chop the leaves and stalks. Wash the tomatoes and finely chop.
Drain and rinse the beans. Place a medium saucepan with 1tbsp oil on medium heat. Add the garlic, half of the onion and chilli to the pan, cook for 2mins. Add the beans, cocoa, spice mix, half of tomato paste, and 100ml of water. Mash with a fork and keep warm.
In the meantime, heat a griddle pan on high heat until smoking. Cut the avocado into quarters, carefully peel away the skin and remove the stone. Coat with a little oil, salt and pepper and cook for 2mins on each side. Remove from the heat and set aside.
Add the maize flour and 1tsp of salt to a medium bowl and mix. Create a well in the centre of the flour and pour in 300ml of tepid water, mix well . You may have to use your hands for this. Divide the mixture into 6 equal portions and form into 0.5cm thick rounds.
Heat a large frying with 2tbsp of oil on medium heat. In batches add the arepas to the pan and cook for 2mins on each side, until crispy and golden. For the salsa, place the remaining onion, chilli, tomato and coriander into a small bowl. Season with salt and pepper.
Halve the lime, then squeeze the juice of one half into the salsa bowl. Cut the remaining half into wedges. Plate the arepas, add some of the beans and avocado. Wash the rocket. To finish, garnish with some rocket and serve with the lime wedges and tomato salsa.
Recipe by Hannah at Marley Spoon
Shrimp And Guacamole Appetizers
Ingredients: 3/4 cup shrimp 1 cup guacamole *home made Fresh chives, minced Sea salt, to taste 1/4 tsp. lemon juice Ingredients for the guacamole 2 ripe avocados, peeled and pitted The juice of 1 lime 1 jalapeno pepper, diced (optional) 1 clove garlic, minced 1/2 small onion, minced 1 tbsp. chopped fresh cilantro
How to make: Combine all the ingredients for the guacamole in a bowl (or blender for a smoother version), and stir or blend until you reach the desired consistency. Place the shrimp in a small amount of boiling water, with lemon juice and salt to taste. Cook for 45 seconds to a minute. Drain immediately, rinsing very well with cold water to stop the cooking. To assemble, spoon about 1 tbsp of the guacamole into individual shot glasses. Top with tomatoes and shrimp, equally divided among the shot glasses. Sprinkle with fresh chives and serve. Enjoy!
Recipe by New You Bootcamp
Avocado Chocolate Mousse
Ingredients: 1 ripe avocado 1/4 cup cocoa powder 1/4 cup raw agave nectar 1/4 cup almond milk 1 teaspoon vanilla
How to make: Remove the skin and seed from the avocado and slice into chunks. Place into a food processor with the rest of the ingredients and process until well combined and smooth. Scrape down the sides as needed to ensure everything is mixed in well. Place into serving dishes and serve. Enjoy!
Recipe by New You Bootcamp
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