Avocado on your Plate!

In the earlier article, health advantages of avocados were shared with you. https://medium.com/healthdekho-healthcare/health-benefits-of-the-buttery-fruit-yay-621d20c8bcb5

Here are the various ways to dig into this power packed fruit!

1. Avocado Spread on Toast

Scoop out the flesh of avocados. Then mash it properly, add some drops of lime juice and a pinch of salt-pepper and yay! Your spread to be applied on a whole grain toast is ready! This would be the simplest way a spread from avocado can be made.

You can always try out more options. For example adding a bit of chopped cilantro or coriander or mint.

You can also make a hummus by adding mashed avocado to the paste of cooked chick peas. Just mix both, and other ingredients of hummus. Add lower amount of olive oil to keep it healthy and eat the avocado hummus with whole grain pita bread!

2. Avocado Dips

The classic guacamole dip is made with ripe avocados. Mash the pieces with a spoon or fork, add chopped onions, tomatoes, green chilies and lemon juice. Mix well and it’s ready to serve!

You can use your own creativity and make a number of dips. Here are some examples:

· An example of dip will be adding avocado to salsa dip

· Avocados combined with butternut squash

· Avocado, sweet potato and roasted garlic would taste yum together and also is nutritious

· Avocados, white beans and onion-tomatoes

· Blend avocados and Greek yoghurt and add some dried oregano

These dips can be accompanied with carrot/cucumber/zucchini sticks, different types of baked chips, baked corn tortillas or crispy flat breads or can be used as a filling along with chopped veggies in whole grain canopies.

3. Avocado Salad

You can make a variety of salads with avocado in them. Keep the heavy fatty dressings out. Instead opt for vinegar, a bit of olive oil or lime juice, fat free yoghurt. You can add the vegetables you love the most. Don’t forget to add some protein — for example — grilled fish, roasted chicken, egg or cooked beans, sprouts, cottage cheese or tofu — any lean protein of your choice will do.

A classic quinoa-black bean-veggies and avocado salad would taste great and can make a great dinner option being a complete meal in itself!

4. Avocado Smoothies

Avocado-Strawberry Smoothie (Add strawberries, avocado flesh, crushed ice and low fat yogurt to a blender and blend together) the result will be a creamy, wholesome smoothie!

Similarly, you can try out various combinations with fruits and veggies! Spinach or kale goes good with avocado too.

5. Avocado Filling in Sandwiches

Chop some veggies and mix them with avocado paste, add a teaspoon of fat free yoghurt and mix well- your vegetable filling is ready for the sandwich. Also try out grilled chicken and veggie sandwich- instead of mayo, add avocado!

6. Stuffed Avocados

Scoop out the flesh of avocado, mash it with some boiled potato and cooked black eyed beans, and add parsley, finely chopped garlic /its paste and some chili flakes. Mix everything well, and stuff it inside the avocado skin. Top it up with a little amount of grated cottage cheese or low fat mozzarella cheese and bake for a few minutes in oven or roast it in a pan. Garnish with chopped parsley and add some drops of lemon juice for that tangy taste! Yum, isn’t it?!

7. Avocado Stuffing in Wraps and Rolls

Again, you can try out avocados with your favorite ingredients! Here’s a unique combination for you which is rich in fiber, protein and of course, the healthy avocado fat!

Cook soaked brown rice flakes and soaked soya granules together by adding some tomato-onion-chopped green/red chilies and ginger, salt to taste. Once cooked, remove from heat, add avocado to this mixture and make flat patties. Place the patties in whole wheat/grain flat bread, roll it and dry roast in a pan for a couple of minutes and eat!

8. Avocado, the Stir Fry Way!

Cut avocados into cubes and toss them in some olive oil/groundnut oil along with some veggies such as zucchini, broccoli, red and yellow bell peppers and some baby corn and pieces of tofu– stir fry together and after serving just add a dash of lime juice to it! You would love the sight of it as well! Lovely colors and flavors.

If you are not a big fan of tofu, you can go for boneless chicken pieces/grilled chicken pieces instead.

9. Avocado slices with Eggs

Simple and easy — slices of avocados with egg — either boiled or poached — sprinkled with mixed dried herbs will make a wholesome yet delicious mid meal snack.

10. Avocado Popsicles

Picture Credit: http://www.thelovelycrazy.com/blog/2016/3/16/avocado-mango-pops

Oh so yummy and icy cool! This summer try avocado-mango Popsicle. You read it right! Mangoes! Add avocado + mango + some amount of fat free yogurt — Blend them together and freeze the smooth mixture in Popsicle molds. Enjoy it in summers, or any weather! Sweetness of mango will be good enough. In case you want it a little sweeter add honey to it — a teaspoon or so.

So these were some interesting techniques of including avocado in your diet. I am sure you would have your own new recipes and creative ideas to add it to your menu too.

Please Note
For any blood tests or various health checkups in Mumbai, please visit www.healthdekho.com

References (Recipes Inspired By):-

https://www.tarladalal.com/Quinoa-Avocado-Veg-Healthy-Office-Salad-42296r

https://www.thedailymeal.com/entertain/10-great-avocado-dips-slideshow

http://www.thelovelycrazy.com/blog/2016/3/16/avocado-mango-pops

https://www.tarladalal.com/recipes-using-mashed-avocado-137

https://www.bbcgoodfood.com/recipes/soft-boiled-eggs-pancetta-avocado-soldiers