Beyond the Guac: 10 Other Ways to Use Avocados
It’s no secret that avocados are a nutrition powerhouse. This colorful, creamy fruit includes heart healthy fats, fiber, potassium, B vitamins, Vitamin E and lutein. A whole avocado has about 13.5g of fiber and 750mg potassium, which is over 50% of the daily recommendation for fiber, and more potassium than even a banana. Foods containing fiber can protect our hearts, keep our digestion regular, help regulate blood sugar and promote a healthy weight. Adequate potassium intake can assist in managing a healthy blood pressure.
Avocados contain lutein, B vitamins and Vitamin E, which supports eye health and may help reduce the risk of inflammation. They have the highest fat content of any fruit, making them very low in carbohydrates, about 4g of carbs per 1/3 of a medium avocado. They’re made up of 75% unsaturated fats, the “good fats” offering heart protection. Replacing saturated fats in our diet with unsaturated fats like avocados may reduce cholesterol levels, while providing satiety and helping our bodies to better absorb fat soluble Vitamins A, D, E and K.
Guacamole is the most common way to use avocados, but there are a variety of other ways they can be utilized, both savory and sweet. Let’s take a look at 10 sub-ins for this super fruit:
1. Stuffed Avocados
The shape of an avocado is perfect for stuffing. Stuff with your favorite scrambled omelet, or check out these Apple Tuna Avocado Boats!
Add avocado to a smoothie for a delightfully creamy consistency. No fresh avocados? Use diced, frozen avocados instead.
3. Eggs & Avocados
They make the perfect pair.
Substitute half the amount of butter or oil in a baking recipe with mashed avocado. This will create a softer, moister baked good with beneficial fats, vitamins and minerals.
5. Creamy Condiments
Use mashed avocado in place of mayonnaise or sour cream on sandwiches, in tuna or chicken salad, or in salad dressings.
Try dipping vegetables or pita chips in these tasty avocado dips.
7. Avocado Toast
There are endless possibilities for avocado pairings on toast, including proteins, fruits and vegetables.
8. Avocado Bowls
Bowls are a great way to get a variety of nutrients with each bite.
9. Cold Salads
Avocado pairs well with other fruits and vegetables for refreshing salads in the warmer months.
- Fiesta Lime Avocado Salad
- Chicken, Avocado and Grapefruit Salad
- Avocado Goat Cheese Salad with Mandarin Dressing
The creamy texture lends itself well to desserts like puddings, mousse, fudge, frosting and ice cream. Avocados pair surprisingly well with chocolate.
Avocados are a nutrition powerhouse because of their healthy fat, fiber and vitamin content. They’re a heart healthy choice and can be used in a variety of ways in the kitchen, including in dessert foods. Avocados are available year-round, but they typically have the best flavor from January-March. Head to your Kroger Produce section now to shop for delicious avocados, and for more recipes visit Kroger.com/recipes.
Disclaimer: This information is educational only and not providing health care recommendations. Please see a health care provider.