I hope you love avocado as much as I love. It is amazing in taste and so healthy! It a real nutrition super-star!
Avocado have almost 20 vitamins and minerals in a serving:
- potassium (which helps control blood pressure),
- lutein (which is good for your eyes),
- folate (which is crucial for cell repair and during pregnancy).
- B vitamins, which help you fight off disease and infection.
- vitamins C and E,
- plus natural plant chemicals that may help prevent cancer.
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
So here I gathered 8 super easy and delicious recipes for breakfast, lunch and dinner.
AVOCADO TOAST WITH A POACHED EGG
- 1 small ripe avocado
- 1/4 of a lime, juiced
- 2 fresh eggs
- 2 slices sourdough bread
- red pepper flakes
- Half the avocado, remove, and smoosh in a bowl with a fork.
- Add the lime juice while smooshing.
- Pop the toast in the toaster
Instruction for poach egg:
There are 4 main steps to make the poached eggs perfect:
- add 2 tb spoons of vinegar into the boiling water
- use water that is barely simmering. Fewer bubbles means less agitation of the water that can break up and disperse the egg whites.
- crack the egg into a cup first, then, when the water is at a bare simmer, gently slide the egg into the water.
- cook the egg for 3 minutes with a very tiny bubbles in the water.
2. AVOCADO EGG SALAD
- Avocados. Make sure that they are not too hard, so they can be made into a nice paste to hold the salad together.
- Hard-boiled Eggs.
- Lemon Juice. Freshly squeezed, please.
- Plain Yogurt. This is light, yet still adds a creamy texture to the salad.
- Mustard. Adds a nice note of flavor.
- Chives or Scallions. These herbs add the best flavor. Other herbs, such as dill or parsley, can also be used.
- Salt and Pepper.
1. Cut each avocado in half and then use your knife to slice the flesh in a crosshatch pattern. With a fork, scoop out the skin into a medium-sized bowl.
2. Mash the avocados with your fork, keeping some chunks, then add the lemon juice, yogurt, mustard, chives, salt, and pepper to it. Mix thoroughly.
3. Peel your hard-boiled eggs and dice them. Then, stir them into your avocado mash. Make sure everything is well-incorporated.
4. Serve with a toasted bread
5. To assemble the salad into a sandwich, toast the bread and add any greens or veggies you wish. Some great options are spinach, lettuce, cucumbers, tomatoes, bell peppers, and arugula. Spoon the Avocado Egg Salad onto the toasted bread and enjoy.
VEGAN SPINACH AVOCADO PASTA RECIPE
- 10 ounces whole-wheat spaghetti
- 1 ripe avocado peeled and seeded
- 1 cup fresh spinach leaves
- 1/2 teaspoon minced garlic
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- salt and pepper to taste
- 1 and 1/2 cups cherry tomatoes halved
- 2 tablespoons toasted pine nuts
- 2 tablespoons chopped fresh parsley
- Cook the pasta in salted water according to package directions. Reserve 1/4 cup of the cooking water.
- While the pasta is cooking, make the sauce. Place the avocado, spinach, garlic, olive oil, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor.
- Blend, adding the cooking water 1 tablespoon at a time until sauce is smooth and of the desired consistency. Taste and add more salt and pepper if necessary.
- Toss the pasta with the sauce. Top with cherry tomatoes, pine nuts, and parsley then serve immediately.
- Sprinkle some cheese on a tortilla wrap
- Add mashed avocado and spread to the edge
- Sprinkle on a little more cheese
- Top with a second tortilla
- Heat a large frying pan (no oil) on medium heat and carefully transfer quesadilla to pan
- Cook for 2-3 mins (or until golden), carefully flip using a fish slice/spatula and cook for a further 2-3 min.
This is a very basic recipe for making avocado quesadillas. I make different versions of this all the time. Why not try adding
- Chopped tomato
- Sauteed/roasted capsicum (bell pepper) slices
- Black Beans
- Diced Chicken
- Leftover chilli
AVOCADO CORN SALAD
- 1 lb cherry tomatoes halved or quartered
- 3 ears of corn cooked, shucked and cut off the cob
- 2 avocados peeled, pitted and sliced
- 1/2 red onion (medium) thinly sliced
- 1/4 cup cilantro chopped (1/2 small bunch)
- 2 Tbsp extra virgin olive oil
- 2 to 3 Tbsp lime juice from 1 to 2 limes
- 2 garlic cloves pressed or finely minced
- 1 tsp sea salt or 3/4 tsp table salt
- 1/8 tsp black pepper
- In a large salad bowl, combine sliced tomatoes, corn kernels, sliced avocado, thinly sliced red onion, 1/4 cup chopped cilantro and press in 2 garlic cloves.
- Drizzle the top with 2 Tbsp extra virgin olive oil, 2-3 Tbsp lime juice (adding it to taste). Add 1 tsp sea salt and 1/8 tsp black pepper, or season to taste. Toss the salad gently just until combined and serve.
AVOCADO TUNA SALAD RECIPE
- 5 ounces Albacore Tuna, drained
- 1 tablespoon Mayonnaise (I would recommend to use greek yogurt)
- 1 tablespoon Cilantro, fresh
- 2 tablespoon Lime, juiced
- 1 Avocado
- 1/2 cup Pico de Gallo
- 1/8 teaspoon Salt
- Drain the tuna in the can.
- In a bowl mix tuna, greek yogurt, cilantro and juice from half a lime. Add salt to taste and stir it all together
- Peel and chop the avocado before placing it in a bowl. Squeeze the remaining half of a lime over it and lightly mash the avocado leaving some chunks. Salt to taste.
- On a plate make a layer with half of the avocado. Then layer half of the tuna on top of that. Finish it with a layer of fresh pico de gallo salsa. Repeat for a second serving.
CITRUS SHRIMP AND AVOCADO SALAD
- 1 pound medium Pan-Seared Citrus Shrimp (I use 31/40 shrimp)
- 8 cups greens (such as arugula, spinach, or spring mix)
- Fruity or lemon-flavored extra virgin olive oil
- Juice of 1/2 lemon or 1/2 orange
- 1 avocado , sliced or diced
- 1 shallot , minced
- 4 ounces sliced almonds , toasted
- Kosher salt and freshly ground black pepper
- Prepare the recipe for the Pan-Seared Citrus Shrimp, or gently warm the leftover shrimp. Or, if you prefer, serve the shrimp chilled.
- Toss the shrimp with the salad greens in a large bowl.
- Lightly drizzle with olive oil, and if desired, some of the sauce remaining from the shrimp with a generous squeeze of citrus, and toss lightly to coat.
- Add the avocado, shallots and sliced almonds and then season with kosher salt and freshly ground black pepper and serve.