Avocado 101

Five ways to prepare this delicious wonder food


These green powerhouses are packed with vitamins and healthy fats. If you’re only eating them in salads or with chips, you’re missing out. Grab a ripe fruit and try one of these unique preparations to get more in your diet.


Grill It
Brush a couple of cut, peeled halves with olive oil and grill them for three to four minutes. The outside will get crispy—the inside turns molten and creamy. Fill the grilled halves with salsa for an easy side dish. (Just make sure your grill is well oiled before using; or the avocado may stick.)

Sauce It
In a food processor or blender, mix together 1 avocado, 1/4 cup each of milk and sour cream plus onion powder, garlic, cilantro, hot sauce, lemon juice, and salt and pepper to taste. Serve over grilled steak or chicken. (The sauce tastes best at room temperature or warmed slightly.)

Mix It (with chocolate)
For an easy, natural pudding, dump 1/4 cup of almond butter, 1/2 cup of agave nectar, 1 tsp vanilla, 1/8 cup of cocoa powder, and 1 avocado into a food processor. Process until smooth, adding up to half a cup of water as needed for moisture. For extra creaminess, stir in a bit of coconut oil just before you eat it.

Dip It
Stir together some diced avocado, chopped tomato and green onion, black beans (rinsed and drained), a bit of red wine vinegar and hot sauce, plus a small can of Mexican-blend corn (drained). Let it chill in the fridge then use as a dip for chips, pita, or anything else you like.

Swap It
Try smearing some fresh avocado on toast or a bagel instead of butter or cream cheese. It’s also great on burgers in place of high-calorie processed cheeses or on a sandwich instead of fatty mayo.

Nutritional Breakdown
Per fruit
Calories: 320
Protein: 4 g
Carbs: 16 g
Fat: 29 g
Fiber: 14 g


Exclusive Video: Eat Avocado Every Day by Mike Cola


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