Fitness

Avocados: Beyond the Toast!

By  Charlene Bazarian

Avocados are having their time in the spotlight!  It is no wonder, as this super fruit is a nutritional powerhouse packed with vitamins and is also an excellent source of heart-healthy monounsaturated fatty acids.   They boast more potassium than bananas, are full of antioxidants, and are loaded with fiber. 

While the benefits seem endless, if it is time for you to expand your avocado recipe repertoire beyond guacamole and avocado toast, here are three recipes that are sure to delight your taste buds!

1. FIRST COURSE! 

avocado salad
Photos courtesy: Marathons and Motivation

Recipe courtesy of  Marathons and Motivation @marathonsandmotivation

Ingredients

For the salad:

  • 1 pint grape tomatoes halved
  • 1 yellow bell pepper seeded and diced
  • 15 ounce can black beans, rinsed and drained
  • ½ cup red onion diced fine
  • 2 jalapeno peppers seeded and diced fine
  • 2 avocados diced
  • For the dressing:
  • Juice of 1 lime
  • ¼ cup olive oil
  • 1 teaspoon salt
  • 2 cloves garlic minced

Instructions

  • First prepare the dressing by combining the lime juice, olive oil, salt and garlic in a small bowl or add to a Mason jar and shake until emulsified.
  • In a large bowl, combine the grape tomatoes, yellow bell pepper, black beans, red onion and jalapeños. (Everything EXCEPT Avocado)
  • Pour dressing over salad and toss gently to combine.
  • Fold in avocado right before serving and enjoy!

Nutrition

Calories: 177kcal | Carbohydrates: 22g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Sodium: 364mg | Potassium: 632mg | Fiber: 9g | Sugar: 2g | Vitamin A: 654IU | Vitamin C: 46mg | Calcium: 34mg | Iron: 2mg

2.  MAIN DISH!

avocado chicken salad
Photo courtesy: Sorey Fitness

Recipe courtesy of Sorey Fitness @soreyfitness

Ingredients

  • 8 slices cooked bacon
  • 2 avocados diced
  • lemon juice (approximately 2 tbsp)
  • 1 cup diced baked or grilled chicken breasts

LEMON VINAIGRETTE

  • 2 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1/4 tsp dried oregano
  • 1/4 tsp garlic powder
  • Salt and fresh ground pepper, to taste

OPTIONAL Garnish

  • cilantro
  • sour cream
  • jalapeños 

Instructions

  • Place diced avocados in a large bowl and drizzle lemon juice over the avocados to prevent it from browning. 
  • Add chicken, bacon, jalapeños (optional) and gently stir together.  Set aside.
  • In a small bowl, whisk together the dressing ingredients.  When mixed, pour over the chicken mixture and combine gently. 

Makes 4 services

NUTRITION INFORMATION:

YIELD: 4

SERVING SIZE: 1

Amount Per Serving: Calories: 317 Total Fat: 25g Trans fat: 0g Carbohydrates: 8.7g Net Carbohydrates: 3.7g Fiber: 5g Sugar: 2g Protein: 17.5g

3.   DESSERT!

avocado ice cream
Photos courtesy: Marathons and Motivation

Recipe courtesy of  Marathons and Motivation @marathonsandmotivation

Ingredients

  • 1 13.5 ounce can coconut milk
  • 2 medium avocados
  • ½ cup unsweetened cocoa powder
  • 2 teaspoons vanilla extract
  • ½ cup coconut milk
  • 1/2 cup sugar

Instructions

  • Pour the canned coconut milk in the blender.
  • Measure out cocoa powder, vanilla extract, coconut milk and sugar and add it to the blender.
  • Cut the avocados in half lengthwise and remove the pits. Then, take a spoon and carefully scoop out the flesh from the peel. Place in the blender.
  • Blend the ingredients until they are pureed. Transfer to a covered container and place in the freezer.
  • To avoid an icy texture, stir the ice cream every 20 minutes until the ice cream begins to harden. Then, place a small piece of plastic wrap over top of the ice cream. Cover and store in the freezer until completely frozen. If the ice cream becomes icy, thaw it out for about 10 minutes before serving.

Nutrition

Calories: 229kcal | Carbohydrates: 27g | Protein: 3g | Fat: 15g | Saturated Fat: 6g | Sodium: 9mg | Potassium: 476mg | Fiber: 7g | Sugar: 17g | Vitamin A: 98IU | Vitamin C: 7mg | Calcium: 21mg | Iron: 2mg

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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