Avocados contain vitamins A, B1, B2, B3, B6, and are rich in iron, zinc, potassium, magnesium, dietary fiber, and monounsaturated fatty acids. This healthy fruit provides “good” fats that lower cholesterol and protect against heart diseases. Besides, its texture and neutral taste allows you to use avocado in easy recipes both in desserts and appetizers.
Avocado cream soup
2 large ripe avocados; 1 leek; 1 1/2 cup vegetable/chicken broth; 1 clove of garlic; 1/4 teaspoon cumin, green onion; parsley; sour cream; salt; lemon juice.
Place avocados, leek, garlic, cumin, green onion, parsley, and lemon juice in a blender and process until obtaining a smooth texture. Next, pour the mixture into a large bowl and stir in the broth and cream. Add salt. You can heat the broth, cool slightly and add the avocado mix to it for a savory warm meal.
Avocado and sprouts sandwich
2 slices of bread (whole grain, if possible); provolone cheese; 1 ripe avocado, sliced; 4 slices ripe tomatoes; salt and black pepper to taste; 1 head of lettuce; sprouts; 1 slice prosciutto or ham (optional); mayonnaise (optional).
Toast the bread if desired. Next, with a spoon, scoop out avocado flesh and start layering the ingredients on one slice of bread. Top with remaining bread. So simple, yet utterly nourishing and delightful!
Guacamole
2 ripe, healthy avocados; 1 big, ripe tomato; 1 small onion, minced; 1 handful cilantro, finely chopped; salt; 2-3 tbsp lemon or lime juice; chili powder; tortillas for serving.
Cut the avocados into chunks and place them into a large bowl. Squezze in the lemon/lime juice. Mash them with a spoon or a fork or leave them in larger chunks. Stir in the tomato, onion and cilantro. Add salt and chilli powder to taste. Serve immediately or refrigerate up to 30 minutes.
Avocado and yogurt
2 ripe avocados; 2 small onions; 1 cup unsweetened yoghurt; lemon juice; parsley; salt to taste; olive oil; 2 medium sized tomatoes (optional).
Cut avocados in half. Remove seeds, scoop out avocados from the peel and put them into a mixing bowl. Squeeze in lemon juice and mash with a fork until you get a smooth paste. Put onions and parsley into a blender and mix until all ingredients are well blended. Using a wooden spoon, mix everything into a bowl and add the yogurt. Add salt and oil.
Avocado salad
100 g salad greens; 2 avocados; 50g croutons. You can make a dressing with 1 teaspoon Dijon mustard, 1 teaspoon vinegar, and 3 tablespoons olive oil. Or, you can try mixing 1/4 cup plain yoghurt, 2 tbsp ground mustard, 1 tbsp honey and a pinch of salt for a special dressing.
Another tasty salad can be made using chicken meat; 1 avocado; 1 apple, sliced; 1 handful baby spinach; ½ cucumber, pealed and chopped; 3 tablespoons yogurt; lemon juice; olive oil.
Mix the ingredients into a large bowl and drizzle the dressing over the salad. Serve immediately and do not refrigerate! Enjoy!
Photos: Thinkstock Photos
