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6 Whole Food Recipes with Avocado to Help Add Fruits and Vegetables
to Your Plate

6 Whole Food Recipes with Avocado to Help Add Fruits and Vegetables to Your Plate
June 7, 2024

There’s a reason why your parents always told you to eat your fruits and vegetables. Both are considered nutrient-dense foods, meaning they are relatively low in calories and can provide the body with various vitamins and minerals. Avocados, for example, provide nearly 20 vitamins, minerals, and nutrients, in addition to naturally good, monounsaturated fat, which helps our bodies absorb fat-soluble vitamins A, D, E, and K.

 

The USDA recommends filling half your plate with whole fruits and vegetables. If you’re used to eating out or consuming a lot of processed foods, adopting more whole foods into your diet may seem daunting. Two things will make the transition easier: Use MyPlate to plan your meals according to the USDA dietary guidelines and begin with simple whole food recipes, like smoothies, salads, and guacamoles!

 

What Does the USDA Recommend?

The USDA’s recommended daily number of fruits and vegetables varies based on age, sex, and physical activity. In general, it’s advised to fill 50% of your plate with fruits and vegetables. Values for adults range from 1 1/2-2 cups of fruit and 2-4 cups of vegetables. A serving can include raw fruits and vegetables, 100% fruit juice, and dried or cooked fruits and vegetables.

 

Smoothies Are Super Simple Whole Food Recipes

Blend your way to bliss! Smoothies are a no-brainer for health-conscious eaters looking to incorporate more whole food recipes into their diet. No cooking is required, which can be a lifesaver on busy mornings when you might otherwise reach for a prepackaged, processed breakfast.

 

Dairy-Free Mango Avocado Smoothie

This refreshing beverage is an easy blend-and-go meal. Creamy avocado and tropical mango combine beautifully in this dairy-free drink.

  • Featured fruits and vegetables: avocado, mango

 

Beet, Pineapple, Avocado & OJ Smoothie

Savory and citrus come together in this colorful beverage, starring avocado and beets.

  • Featured fruits and vegetables: avocado, beets, pineapple

 

Do Whole Foods Fit Your Diet?

Many doctors recommend diets that focus on whole foods rather than processed products. For starters, it’s easier to tell exactly what you’re eating. There is no need to type complicated-sounding manufactured ingredients into the search bar when you’ve got basic fruits and veggies on your plate. Whether you prefer plants to meat products, eat like our ancestors on the paleo diet, go gluten-free, stick to a kosher lifestyle, or follow the popular Mediterranean diet, whole foods (like avocados!) take a starring role in fueling your body with nature-made goodness.

 

Salads Are Great Whole Food Meals

Whole foods recipes are all about keeping it fresh; perhaps no other dish does “fresh” better than a nice, crisp salad. The greener your plate, the better! The best salads balance flavor and texture. For example, balance bitter arugula with sweet mandarin or contrast smooth goat cheese with crunchy apple slices. The next time you whip up a nutritious bowl of kale, add ripe avocado for an extra boost of vitamins and minerals.

 

Summer Salad With Fruit

Served on a bed of spinach and arugula, this salad is tangy, sweet, peppery, and creamy.

  • Featured fruits and vegetables: avocado, strawberries, spinach, arugula, mandarin slices, red onion

 

Fruit Spinach Salad

Avocado, apple, kiwi, orange, strawberry, and spinach join teams to create a salad bursting with flavor, color, and texture.

  • Featured fruits and vegetables: avocado, apple, kiwi, orange, strawberry, spinach.

 

Nutritious Goodness in Avocado

Want a whole food that gives you more bang for your buck? Avocados are superfoods. No, they can’t fly (yet), but they are nutritious. One 50g serving of an avocado contains nearly 20 vitamins, minerals, and nutrients that do a lot of good for our bodies and brains. For example, one serving of avocado contains 11% of your recommended daily value (DV) of fiber, which helps you feel full and may reduce “bad” blood cholesterol levels. There’s also 10% DV of folate, which is critical for proper brain function — proof eating avocado is a smart move!

 

Guacamole Is a Go-To Whole Foods Recipe

Bet you didn’t even think about guacamole as a whole foods recipe — but it certainly can be! The essential ingredients of guacamole are unprocessed and all-natural: avocados, lime, and salt. And you can dress your guacamole with other whole foods for a superpowered snack.

 

Strawberry Pico Guacamole

Mix up your favorite guacamole snack with fresh strawberries — the sweet fruit flavor pairs well with the spice in jalapeños.

  • Featured fruits and vegetables: avocado, strawberry, lime juice, jalapeño, white onion

 

Pineapple & Cucumber Guacamole

Chunks of pineapple, cucumber, and avocado pair perfectly in this fruity guacamole.

  • Featured fruits and vegetables: avocado, pineapple, cucumber, jalapeño, red onion, lime juice

 

Any change in our dietary habits can seem rocky at first. Set yourself up for success by filling your plate with whole food recipes you genuinely love! Talk to your doctor or nutritionist about which foods they recommend for your goals.

 

Find more ways to incorporate avocado, our favorite whole fruit, into your diet in our avocado recipes library.

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