9 green and clean avocado recipes you must try
Are you an avocado fan? If so, you’re in luck, there are a variety of ways you can indulge in avocados rather than just the classic avocado toast (always a great option though, of course). However, whether it’s breakfast, lunch, or dinner and you have some leftover avocados, put them to good use and make an amazing dish. From an avocado wrap or a filling stuffed avocado with beans and corn, it’s a great way to give your body a healthy boost without the long preparation time. Green and clean is the way to go. Dealing with avocados is easy if you know the best ways to use them!
And if you’re not an avocado lover, this may be your time to start loving it!
Benefits of the avocado
Let’s begin with the benefits, knowing avocados are good for you may be that extra step you need to start incorporating them into your meal plans.
Avocados have rightfully earned their place as a nutritional powerhouse due to their rich profile of vitamins, minerals, and healthy fats. Packed with potassium, vitamins K, E, C, and B-complex vitamins like folate and B6, avocados support various bodily functions from heart health to skin vitality. Their high content of monounsaturated fats, particularly oleic acid, contributes to lowering LDL cholesterol levels while boosting HDL cholesterol, thereby reducing the risk of heart disease.
Beyond their nutritional content, avocados are a great source of dietary fibre, which aids in digestion, promotes gut health, and helps stabilize blood sugar levels. They also contain potent antioxidants such as lutein and zeaxanthin, crucial for eye health and protecting against age-related eye conditions. These antioxidants, coupled with anti-inflammatory properties, contribute to overall health by reducing inflammation throughout the body.
Avocados are not just beneficial internally but also externally. The vitamins and healthy fats they contain help nourish the skin, promote a healthy complexion, and contribute to stronger, shinier hair. Whether enjoyed in salads, smoothies, or simply on toast, avocados offer a flavorful way to enhance your diet while reaping numerous health benefits. Incorporating avocados into your meals can support weight management, enhance nutrient absorption, and contribute to overall well-being, making them a valuable addition to a healthy lifestyle.
Understanding the benefits of avocados can only get you so far, knowing how to incorporate them into your meals is the next step to being more health-conscious! From breakfast to dinner, here are 9 dishes that you should try!
Breakfast options
Avocado toast with poached egg
Avocado toast is a classic and simple way to start your day. The creamy mashed avocado spread on whole-grain toast provides a hearty dose of healthy fats and fibre. Adding a poached egg on top not only enhances the flavour but also boosts the protein content, making it a balanced and filling breakfast. Optional toppings like cherry tomatoes, radishes, or microgreens can add freshness, colour, and additional nutrients. You can’t go wrong with the classic avocado dishes!
Avocado smoothie bowl
An avocado smoothie bowl is an excellent option for those who prefer a refreshing and nutritious start to their morning. Blending avocado with spinach, banana, Greek yoghurt, and almond milk creates a thick, creamy base that’s packed with vitamins, minerals, and protein. Topping the smoothie bowl with fresh berries, chia seeds, and granola adds texture, antioxidants, and extra fibre, making it a complete meal in a bowl.
Avocado and berry breakfast parfait
This parfait layers Greek yoghurt with mashed avocado, mixed berries, and a drizzle of honey. The Greek yoghurt offers a rich source of protein and probiotics, while the avocado adds a creamy texture and healthy fats. Mixed berries provide a burst of antioxidants and natural sweetness. Topping with nuts or seeds adds crunch and additional nutrients, making it a delightful and nutritious way to kickstart your day.
Lunch options
Avocado and quinoa salad
This salad is a perfect blend of flavours and textures, making it a satisfying and nutritious lunch option. Diced avocado mixed with cooked quinoa creates a hearty base that is rich in protein and fibre. Cherry tomatoes, cucumbers, and red onions add freshness, while a light lime dressing ties all the flavours together. Fresh cilantro adds an extra burst of flavour and aroma. This salad is both filling and packed with vitamins, minerals, and antioxidants.
Avocado wrap
An avocado wrap is a quick and easy lunch option that is both nutritious and delicious. Spreading mashed avocado on a whole-grain wrap provides a creamy base rich in healthy fats. Adding sliced turkey, spinach, shredded carrots, and hummus makes the wrap hearty and flavorful, offering a good mix of protein, fibre, and essential nutrients. It’s a convenient and portable meal perfect for busy days.
Avocado and chickpea salad
This salad combines the creamy texture of mashed avocado with the hearty and protein-rich chickpeas. Diced red onion, cherry tomatoes, and cucumber add crunch and freshness, while lemon juice and olive oil provide a light and tangy dressing. Served over a bed of mixed greens, this salad is both satisfying and packed with nutrients, making it an excellent choice for a healthy lunch.
Dinner options
Stuffed avocados with black beans and corn
Stuffed avocados are a flavorful and filling dinner option that combines the creamy richness of avocado with the hearty goodness of black beans and corn. The mixture of beans and corn provides protein, fibre, and a touch of sweetness, while salsa adds a tangy kick. Topping with a sprinkle of cheese and baking until melted creates a warm and comforting dish. Fresh cilantro adds a finishing touch of freshness and flavour.
Avocado and grilled chicken salad
This salad is a balanced and nutritious dinner option that combines the creamy texture of diced avocado with the lean protein of grilled chicken breast. Mixed greens, cherry tomatoes, and red onions add colour, crunch, and nutrients, while a light vinaigrette ties everything together. Adding nuts or seeds enhances the texture and nutritional profile, making this salad both satisfying and healthy.
Avocado pasta
Avocado pasta is a creamy and delicious dinner option that uses blended avocado as a sauce. Combined with garlic, lemon juice, and olive oil, the avocado sauce is both rich and nutritious. Tossing this sauce with whole-grain pasta and cherry tomatoes creates a flavorful and hearty meal. Fresh basil and Parmesan cheese add a finishing touch, enhancing the dish’s aroma and taste while providing additional nutrients.
In connection with this topic, a study validates that plant-based diets reduce the risk of heart issues and cancer. The adoption of plant-based diets has been on the rise, driven by concerns over health, the environment, and animal welfare. These diets include variations such as veganism, ovo-vegetarianism, lacto-vegetarianism, and lacto-ovo-vegetarianism, all of which emphasise the consumption of fruits, vegetables, legumes, and whole grains while excluding or limiting animal products. Make sure to be mindful when eating and give avocados a try!
