Who can resist the delectable creaminess of avocados? These pear-shaped vegetables are simply nutritional powerhouses!
More Digestible Than Animal Fats
Avocados fight cancer, promote eye health, lower cholesterol, reduce the incidence of heart disease and strokes, enhance nutrient absorption and slow the aging process.
The fats in the avocado are also easily recognisable by the body and are more digestible than animal fats.
They also have remarkable effects on the skin!
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Avocados’ rich consistency and healthy fats make a perfect substitute for harmful fats, and can be used for much more than salads or guacamole!
Discover these unique ways to take advantage of their many health benefits.
It’s a win-win. You get with the creamy deliciousness of mayonnaise without the unhealthy fats in most commercial brands. An avocado-based mayonnaise is a wonderful complement to any sandwich or side dish and also as a dip.
Avocado and Basil Mayonnaise
2 ripe avocados, halved, pitted and cubed
Large handful of fresh basil leaves
2 Tbsp extra-virgin olive oil
2 tsp fresh lemon or lime juice
1 garlic clove, peeled and minced
Sea salt and black pepper, to taste
- Combine basil, garlic, and a pinch of sea salt in a small food processor or blender until they form a paste.
- Add avocado and process until smooth. Blend in oil and lemon or lime juice, then season with sea salt and pepper.
(Serves 4 – 6)
You can replace half the butter in any baked recipe simply by using avocado puree. The final baked product will be softer and chewier, but lower in calories. You can also replace the entire amount of butter with avocado. You’ll just need to reduce the oven temperature by 25 percent and increase the baking time. This will prevent it from rising too much and subsequently dropping when it’s removed from the oven.
Excellent for sweet lovers, avocados are a perfect base for all sorts of vegan puddings.
To make a simple vegan whipped cream, combine the following in a blender and process until smooth:
One avocado, deseeded and peeled
½ cup veggie milk, such as almond, coconut or hemp
¼ cup sugar or other sweetener (to taste)
½ teaspoon of vanilla extract
Avocados are a good transitional food for babies four months and over. Pediatricians often recommend starting your baby on greener vegetables rather than sweeter ones so they don’t develop a sweet preference and reject regular food. Avocados count as a green vegetable and have a mild flavour suitable for babies.
- Grilled and Fried
For a healthier twist on grilled and deep fried foods, try adding avocados. To grill an avocado, cut in half, remove the pit, brush both sides with lemon or lime juice, and place face-down on the grill. You can finish them off by filling them with salsa. Another tasty option is deep fried avocados with lime dipping sauce.
- Ice Cream
The texture of avocado makes it a great vegan ice cream ingredient.
Avocado Banana Ice Cream recipe
2 overripe bananas, peeled, cut, and frozen
1 large avocado, peeled and pitted
1 Tbsp honey (or agave or maple syrup)
Place all ingredients in a food processer and blend until smooth and fluffy.
Avocado Coconut Ice Cream
- 1½ avocados
- 1 tsp lemon juice
- 14 oz (400ml) full-fat coconut milk
- ⅓ cup / 100g Raw Honey (or other liquid sweetener e.g. agave)
- Chill coconut milk overnight.
- Cut avocados in half, remove pits and spoon out flesh.
- Place avocado in a food processor with lemon juice and blend to a perfectly smooth cream.
- Spoon out coconut cream, saving water for another recipe.
- Whip coconut cream in a bowl with anelectrical mixer until it’s a soft whipped cream. Add avocado cream and honey or other sweetener, and mix until well blended.
- Place in a freezer-safe dish and freeze for at least 4 hrs.
If too hard to spoon out, allow to sit at room temperature for a minute or two.