Milly Gaines
Avocados are a versatile and nutritious fruit that can be enjoyed in a variety of ways and may offer several health benefits. They are a good source of healthy fats, fibre, vitamin K, and vitamin E, and can be a great addition to a balanced diet. Avocados can be eaten raw or cooked and can be used in various dishes, including salads, sandwiches, dips, and desserts. They can also be blended into sauces or dressings, added to smoothies, or simply spread on toast. With their mild flavour and creamy texture, avocados are a perfect ingredient to add flavour and depth to your meals.
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Avocado on toast
Firstly, choose your avocado. It should be ripe, so that it is easy to mash and spread. Cut the avocado in half and remove the stone/pit. Use a small knife to dice the avocado flesh while it is still inside the skin. Alternatively, you can simply score cubes into the flesh without piercing the skin.
Next, toast your bread. A sturdy, thick slice of whole grain, crusty sourdough bread is a good option, as it will provide a firm base for the avocado. It should be toasted until golden and firm.
Now, season the avocado. Drizzle lemon juice and sprinkle sea salt over the avocado. You can also add black pepper and chilli flakes, or a pinch of garlic powder. Some recipes suggest lightly rubbing a peeled garlic clove over the toast before adding the avocado.
Finally, spread the avocado onto the toast. You can either scoop the avocado onto the toast and then mash it with a fork, or you can mash it in a bowl first and then spread it onto the toast.
There are many ways to customise avocado on toast. You can add a fried, poached, or scrambled egg on top for extra protein. You can also add sliced tomato, radishes, jalapeños, or a drizzle of balsamic vinegar. If you want something a little more indulgent, you could sprinkle parmesan cheese on top.
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Guacamole
Ingredients:
- Ripe avocados
- Red onion (for crunch and a savory bite)
- Fresh cilantro (adds a refreshing kick)
- Fresh lime juice and zest (for a zesty and bright flavor)
- Jalapeño (for heat; optional)
- Ground cumin (optional, adds depth of flavor)
- Sea salt (to make the flavors pop)
Instructions:
- Peel and pit the avocados.
- Finely chop or dice the onion, cilantro, and jalapeño.
- Zest the limes and squeeze out the juice.
- Place all the ingredients, including the salt and cumin (if using), in a large bowl.
- Mash the ingredients together using a fork or potato masher until you achieve your desired texture. Mash less for a chunkier guacamole and more for a smoother consistency.
- Season to taste.
- Cover and chill the guacamole for at least 30 minutes to allow the flavors to blend.
- Serve with your choice of accompaniments and enjoy!
Note: It is recommended to chop all the ingredients before cutting the avocados, as they tend to turn brown quickly. Additionally, to prevent browning, you can store leftover guacamole in an airtight container with a thin layer of water, lemon juice, or lime juice on top.
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Avocado in smoothies
Avocados are a great addition to smoothies, providing a creamy texture and healthy fats, fibre, and omega-3s. They are mild in flavour and can be paired with a variety of ingredients to make a delicious and nutritious drink.
One popular combination is avocado, banana, and blueberries. The avocado and banana provide a creamy texture, while the blueberries add a touch of sweetness and tartness. This combination also includes plenty of antioxidants and vitamins C, E, K, and B6. For a tropical twist, swap the blueberries for mango or pineapple and use fresh orange juice instead of almond milk.
For a dairy-free and vegan option, blend avocado with banana and coconut milk. This creates a refreshing and creamy smoothie without the need for any dairy products. You can also add ingredients like spinach, kale, or vanilla protein powder for an extra nutritional boost.
If you're looking for a sweeter treat, try adding avocado to a smoothie with strawberries, almond milk, and vanilla extract. A small pinch of salt can also enhance the sweetness of the smoothie. Avocado can even be used as a base for chocolate protein smoothies, providing a creamy texture that pairs well with the sweetness of the protein powder.
Avocados are a versatile and nutritious addition to smoothies, providing a range of health benefits and a creamy texture that can elevate any combination of ingredients.
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Avocado-based sauces
Avocados are a versatile fruit that can be used to make a variety of sauces. Avocado-based sauces are a healthier alternative to mayonnaise-based dips and are packed with vitamins, minerals, fibre, and healthy fats. Here are some ideas for avocado-based sauces:
Avocado Cream Sauce
This sauce is a great alternative to guacamole, with a smoother texture. It is seasoned lightly with salt, pepper, and lime and can be made with either sour cream or Greek yogurt. It is perfect for drizzling over Mexican dishes such as tacos, burritos, and nachos, or as a dipping sauce for meats or vegetables.
Avocado Sauce
A bright and creamy sauce with just five ingredients: avocado, fresh cilantro, lime juice, mayonnaise, and salt. It can be made in a food processor or by hand and is a perfect topping for tacos, quesadillas, and veggie burgers.
Avocado Dressing
A simple and quick avocado sauce can be made by blending together avocado, olive oil, lemon or lime, coriander/cilantro, garlic, and salt to taste. This sauce is excellent for dipping or as a topping for Mexican dishes such as quesadillas, nachos, and tacos.
Creamy Avocado Pesto Pasta
This sauce is a great way to add avocado to your diet while enjoying a hearty dish of pasta. The avocado provides a silky texture and can be paired with poultry or grilled vegetables.
Chocolate Mousse
Avocados can also be used to make a wholesome dessert like chocolate mousse. Their mild flavour and creamy texture make them a perfect base for a sweet treat.
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Avocado desserts
Avocados are a great way to add plant-based creaminess to any dish. They are a good source of fibre and are heart-healthy. Here are some ways to include avocados in desserts:
Avocado Chocolate Mousse/Pudding
This dessert is a great way to use avocados that are overripe. It is a simple recipe with zero cooking and simple ingredients. It is best on the day it is made, but it can be stored in the fridge for 24 hours. It can also be frozen into fudge pops or little bites using an ice cube tray or silicone mould.
Ingredients:
- Ripe avocado
- Plain whole milk Greek yogurt (or Greek-style non-dairy yogurt, coconut cream, or full-fat coconut milk)
- Cocoa powder
- Maple syrup
- Almond butter (optional)
Preparation:
Add all the ingredients to a blender and blend until smooth. Taste the pudding and adjust the sweetness if needed.
Avocado Banana Pudding
This is a 3-ingredient plant-based dessert that can be prepared in just 5 minutes. It is vegan and packed with nutrients.
Ingredients:
- Ripe avocado
- Banana
- Cocoa powder
- Maple syrup (optional)
- Vanilla extract (optional)
- Almond butter (optional)
Preparation:
Add all the ingredients to a food processor and blend until creamy and smooth. Taste the pudding and adjust the sweetness or chocolate flavour by adding maple syrup or cocoa powder. Blend after every adjustment.
Avocado Fudge
Avocado can replace the dairy in this vegan, fudge-like dessert.
Ingredients:
- Avocado
- Almond butter
- Cocoa powder
Preparation:
Mash the avocado with a mixer or food processor. Blend in the almond butter, cocoa powder, and any other desired ingredients until smooth.
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Frequently asked questions
Avocado is a great addition to breakfast smoothies, tacos, shakshuka, egg muffins, and toast.
Avocado can be added to sandwiches, salads, and sushi rolls. You can also make guacamole to go with tortilla chips or vegetables.
Avocado can be grilled, tossed with spaghetti, used to stuff squash, or added to a hot bowl of chilli.
