Whether you prefer to mash it, slice it, or spread it, get more out of a nutritious avocado with our ten healthy recipes…
Did you know that just half an avocado counts as one of your five-a-day? ‘The fat and calorie content is higher than other fruit and veg (half an avocado contains around 15g fat and 140 kcal), but don’t let that put you off – the majority of this fat is unsaturated, which is associated with benefits to heart health,’ says HFG expert and nutrition scientist Bridget Benelam.
‘Avocados are also a source of vitamin B6, vitamin E, potassium, copper and fibre. Because they’re so versatile and can be mashed with other ingredients, they’re a really easy way to get all these nutrients into your diet.’ As if we needed more reason to tuck in to some smashed avocado on toast!
In order to boost your avocado and nutrient intake, try one of our ten easy recipes:
1. Avocado and chicken noodle salad with sesame dressing
Ready to be plated in just 20 minutes, we’ve combined avocado with udon noodles, chicken and watercress in this speedy salad. Dress with our easy sesame dressing for extra taste points.
2. Prawn, mango and avocado rolls
These rainbow rice paper rolls are low in calories and fat. We love the flavour combination of sweet mango with prawns and the added creamy texture of avocado.
3. Mexican beans with spicy avocado
Mix diced avocado with a small amount of chilli powder to make a tasty topping for Mexican dishes. We’ve used it to garnish our bean-topped tortillas, which provide four of your five-a-day per serving.
4. Chilli avocado toast with feta and toasted seeds
We’ve jazzed up avocado on toast by adding tomato slices, a sprinkling of feta and seeds to add some extra flavour and texture. Great for a light lunch when you’re in a hurry.
5. Olive crust avocado and butterbean pizza
Change up your usual tomato base and try making our avocado-topped pizza, sprinkled with artichokes, olives and red chilli. We’ve cut out the cheese to make it suitable for vegans.
6. Sweet potato and avocado bruschetta
7. Chicken, avocado & spelt salad
We’ve combined sliced avocado with chicken, spelt and mixed veg to create this wholesome salad. A great option for lunch, it’s high in protein, which means it will help keep you full for longer.
8. Avocado pesto pasta with peas, asparagus and roasted tomatoes
Our avocado pesto adds a creamy texture to this vegan pasta dish. We’ve topped ours with roasted cherry tomatoes and torn basil for an extra hit of flavour.
9. Avocado and coconut dip
10. Chocolate avocado mousse
Avocado in a pudding? Yep, you heard that right. We’ve blended avocado with a ripe banana, medjool dates, almond butter, cocoa powder and dairy-free yogurt to make this deliciously creamy vegan chocolate mousse!