Avocados are jam packed full of healthy fats, vitamin E and even potassium, so why limit yourself when incorporating them into your recipes? What’s more, this healthy food option can be enjoyed at any meal of the day.
Who would have thought avocado could be so versatile…?
A perfect breakfast for long lasting energy. Avocados are rich in heart- healthy monounsaturated fats and vitamin E and can make a perfect replacement for butter.
Eggs on Wholegrain Toast
- 2 eggs
- Wholegrain toast
- ½ avocado
- Chilli flakes
- Poach or scramble eggs (can be done in microwave if short on time)
- Smash avocado onto toast
- Top with eggs and sprinkle over chilli flakes
Avocados provide a creamy texture and added flavour to smoothies without the saturated fat which often accompanies full fat dairy products. What’s more, opting for frozen avo is not only practical, but also adds a refreshingly cool element to your smoothie.
Avocado, Mango and Lime Smoothie (serves 1)
- ½ avocado
- ½ mango
- 300ml unsweetened almond milk
- 1 handful spinach
- ½ lime, juiced
Top tip: use frozen avocado and mango
Supergreens Protein Smoothie (serves 1)
- PRESS London Greenhouse 1 (kale, spinach, celery, romaine, cucumber, apple, lemon)
- 50g frozen avocado
- 100g frozen banana
- 1 scoop PRESS London morning ritual (chia, flax, pea and brown rice protein)
- Blend ingredients and enjoy!
Protein is key for the growth and maintenance of muscle mass, which is why high quality protein, such as canned tuna, can make a really practical choice. What’s more, blending avo into the tuna can make a healthy and tasty alternative to mayonnaise...
Sweet Potato Jackets with a Tuna & Avo filling
- 1 can of tuna in olive oil
- ½ ripe avocado
- ¼ onion finely sliced
- ½ lemon, juiced
- 1 handful coriander, finely sliced
- 2 x small sweet potato, baked
- Mash all ingredients in a bowl with a fork along with seasoning.
- Place tuna and avocado mix on top of baked sweet potato
With just 273 calories per portion, this dish is the perfect light, summer alternative to your usual heavy pasta dish...
Courgette Noodles with Avocado Cream Sauce (serves 2)
- 4 small courgettes, end trimmed and made into noodles with a spiralizer
- 1 ripe avocado
- ½ a cucumber, chopped
- Juice half lemon
- 1 clove garlic
- 2 tbsp nut milk
- 8 basil leaves
- Cherry tomatoes halved
- Place courgette noodles in a bowl.
- Blend the remaining ingredients (apart from tomatoes) in food processor along with salt and pepper.
- Toss the avocado sauce with the courgette noodles until fully coated.
- Garnish with cherry tomatoes, basil leaves and more seasoning if necessary
Who would of thought avocados can be enjoyed within a deliciously indulgent chocolate dessert, which is super healthy too…
Chocolate Avo Mousse (serves 4)
- 2 large ripe avocados
- 2-4 tbsp. honey, to taste
- 1 tsp. vanilla extract
- 50g raw cacao powder
- Fresh or frozen raspberries to decorate
- Put the avocados into a food processor and blend until smooth
- Add honey with vanilla and cacao powder. Blend again until completely combined.
- Spoon the mousse into 4 glasses and put them into the fridge for an hour before serving. Top with raspberries.
By leading London Nutritionist Lily Soutter BSc (Hons) Food & Human Nutrition, Dip NT