Love avocado? Maximize its benefits in 7 simple ways

Eat it whole

Many people enjoy avocado for its natural taste. Simply cut the fruit in half, remove the pit, peel it, and drizzle with your favorite seasoning or lemon juice.

You can also place avocado on toast and eat it as is. If it darkens after cutting, don’t worry, lemon juice slows down browning.

Add to salads

According to Harvard Health, avocado tastes great diced into your favorite salad. It’s rich in nutrients, healthy fats, and calories that help you feel full.

Avocado can also make dressings creamier and help reduce the need for heavy, unhealthy creamy dressings. For a healthier option, mash avocado and mix it with water or olive oil and seasonings for a balanced salad dressing.

Blend into smoothies

Adding avocado to fruit or vegetable smoothies not only provides healthy fats but also creates a creamier, more luscious texture. Its neutral flavor pairs well with fruits and greens.

Great combinations:

• Fruits: banana, mango, berries, apple;

• Greens: spinach, kale;

• Liquids: water, plant-based milk;

• Add-ins: cocoa, honey (in moderation), chia seeds.

Combine with protein

Half an avocado contains about 2 g of protein, so pairing it with protein can boost the nutritional value of your meal.

Eggs are an easy option: one large egg has around 6 g of protein. For example, a scrambled, poached, or soft-boiled two-egg dish with half an avocado provides over 14 g of protein.

Replace mayonnaise

Avocado can substitute for mayonnaise in salads, such as tuna or chicken salad. It’s packed with nutrients like potassium, magnesium, folate, vitamins K and E, and dietary fiber, making your salad healthier than using mayonnaise.

Replace butter in baking

A creative way to use avocado is in baked goods like muffins or brownies. You can replace butter with avocado puree, using a 1:1 ratio.

This works best in recipes where avocado’s color and flavor are less obvious. For a milder effect, try replacing only half the butter with avocado.

Guacamole

Mashed avocado sauce is a favorite for both kids and adults. It’s a great way to include avocado in your diet, either on its own or as a topping for tacos, fish, or other dishes.

It’s a healthier alternative to mayonnaise and creamy sauces. Avocado is calorie-dense due to healthy fats, so portion control is important. Maximum benefits come from using natural ingredients like lime, herbs, and vegetables, without excess salt.

Earlier, we explained who should avoid eating avocado.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.