Nutrition

Avo at Every Meal

If you love avocado in guacamole but avoid buying the fruit because you’re not sure what else to do with it (and hey, you can’t eat guac every day!), you’re in for a pleasant surprise. Avocado’s texture and flavor profile make it perfect for incorporating into lots of other dishes — and not just for snack time, either.

Believe it or not, you can have avocado at every single meal! And since avocados have good fats and loads of other benefits, you don’t have to feel the least bit guilty about your new green obsession.

Here are a few of our favorite ways to eat avocado at practically any hour:

Breakfast

Do you enjoy a big weekend brunch or a quick sausage and egg muffin during the week? You might want to consider replacing the saturated fat in your bacon or sausage with a few slices of avocado. Swap out the fried egg for a scrambled egg white and you’ve got a complete, protein-packed meal to fuel you for the rest of the day.

Prefer to drink your breakfast? Grab seasonally fresh fruit, a handful of almonds, walnuts, or hemp seeds, the nut or soy milk of your choice, and half an avocado (cut into cubes) and throw them all into the blender for a satisfying, creamy smoothie.

If you love the filling heft of oatmeal, try a savory bowl of your favorite grain porridge (millet, buckwheat, and amaranth are a few delicious oat alternatives), and top with a poached egg, some fresh salsa, grated cheddar, and avocado slivers. You’ll be good to go until lunch!

Lunch

Who says lunch has to be a fast-food frenzy? Consider packing a deconstructed salad in a jar or a portable Tupperware container. Simply layer your favorite crunchy veggies, cooked brown or red rice, a protein of your choice (like flaked tuna), cooked edamame, some other greens, and diced avocado. It’s instant satisfaction!

If you’re looking for a way to use last night’s leftovers, chop up yesterday’s grilled veggies, add some avocado slices, and mix with couscous or quinoa for a filling, delicious vegetarian lunch. Have some leftover steak or chicken? Slice it up and crown your creation if you want the protein boost.

Snacktime

Nothing says tasty quite like an avocado and green pea dip or hummus. Both are as easy to whip up as they are to enjoy. Need something even quicker? Toast a piece of thick, rustic bread, give it a slathering of salted butter and mashed avocado, and top with your favorite herbs or a sprinkling of feta. Hunger pangs, be gone!

Dinner

Dress up those dinner tacos or fajitas with a fresh salsa in which avocados play a starring role. Or go wild with the buttery fruit and add it to a pineapple, mango, and red onion salsa, which you can use to top grilled fish. Whip up delicious nori rolls using the bounty of your garden and a slivered avocado: it’s a game-changer. And don’t forget dessert! Finish your meal with an avocado yogurt ice cream that’s got a whisper of summer fruit or fresh herbs. Who could say no to that? We have even more dessert ideas here.

 

By Barbara Ruhs, MD, RDN September 26, 2016

An avid avocado-eater and guacamole-lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico and former sports nutritionist for Harvard University. Her philosophy on food is simple: Enjoy what you eat, prepare food with love, and add avocados to everything! 

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