How To Eat Avocado How To Eat

One of the most nutritious foods on the planet is avocado. It's packed with heart-healthy fats, vitamins and minerals. Add it to sauces, salad dressings and sandwiches as a great source of dietary fiber and vitamins C and E. For a great snack, try a whole avocado sprinkled with salt and pepper.

1. Guacamole

The easiest and healthiest way to eat avocado is to make guacamole. This delicious Mexican dip contains good amounts of vitamins B, C, E and K. It's also rich in minerals like magnesium and potassium and healthy fats. To make guacamole, cut a ripe avocado in half lengthwise and remove the seed. Transfer the avocado flesh to a bowl and mash with a fork until you reach your desired consistency (chunky or smooth).

2. Avocado toast

Avocado toast is a simple, healthy meal that you can customize to your liking. Plus, it's a flexible snack that can be enjoyed any time of the day. Note: To reduce calories per serving, reduce the number of toppings and use whole wheat bread if possible. Avoid toppings that add saturated fat, such as pork bacon or excess cheese, as they increase the risk of heart disease.

3. Avocado smoothie

Avocados complement both flavor and sweetness and give smoothies a creamy texture. Before adding to a smoothie, gently squeeze the avocado to ensure it is ripe. It should feel soft, but not mushy, and bend slightly. Regular consumption of avocados enhances the absorption of minerals and fat-soluble vitamins such as lutein, zeaxanthin, and beta-sitosterol. Enjoy in smoothies with berries, bananas, and spinach.

4. Avocado soup

Avocados add a wealth of nutrients to the soup, making it delicious and creamy. Coconut water is added to this avocado soup dish for hydration and a subtle sweetness. Check the skin of the avocado and gently press the surface to make sure it is ripe. A ripe avocado will give way to pressure and have a rough texture. Avocados contain dietary fiber, potassium, folate, and monounsaturated fats, which may help lower blood pressure, regulate cholesterol, and lower the risk of heart disease. Avocados also contain lutein and zeaxanthin, which help improve eyesight.

5. Avocado salad

Avocado adds texture and richness to leafy green salads. For a heart-healthy option, replace mayonnaise in tuna or egg salads with avocado and plain, low-sodium yogurt or mustard. A simple recipe for a tomato, cucumber and avocado salad with three of your favorite veggies. It also contains potassium, folate and monounsaturated fats, which are helpful in maintaining a balanced diet, managing weight and preventing high blood cholesterol.

6. Avocado Wrap

Not only is avocado a brunch staple, but you can also slice it up and use it in sandwiches and wraps. This is a great way to increase your recommended healthy fat intake while adding a delicious twist to the typical sandwich. Make an avocado wrap by mashing a quarter of an avocado and spreading it on a tortilla, then top with lettuce, tomato, and the remaining avocado. Wrap tightly and freeze.

7. Avocado Sandwich

Avocados are a great source of fiber, heart-healthy fats and over 20 vitamins and minerals. Including them in your diet can improve your mood, skin and digestive health, as well as help you achieve and maintain a healthy weight. For a delicious and nutritious lunch, try a top wrap and sandwich with creamy avocado. Press the avocado gently to see if it's ripe; it's ready to eat when it curls slightly. The flavor and protein content of this sandwich are enhanced by adding savory ingredients like cheese and chicken.

8. Avocado ice cream

There are several ways to get nutritious fats into your diet with avocado. Consider using it as a base for savory or sweet recipes, or as a replacement for higher-fat spreads, dips, and oils. For example, make whipped cream by beating avocado with egg whites until stiff peaks form. This recipe offers a delicious way to get some heart-healthy monounsaturated fat, or oleic acid. Plus, it's packed with potassium and folate, two minerals that may lower your chances of developing high blood pressure.

9. Avocado bread

In 2015, avocados were the crop of the year. They are palatable, adaptable and nutritious. They are versatile and can be consumed any time of the day. Avocado toast is a healthy breakfast option, but adding too many high-fat toppings like bacon and cheese can make it unhealthy. To reduce your chances of obesity, type 2 diabetes and high blood pressure, replace artery-clogging saturated fats with the heart-healthy monounsaturated fats found in avocados.