Nutrition

Lighten up with Avocado

The avocado is an incredibly versatile fruit. You can use it in delicious savory dishes as well as amazing desserts. Avocados bring many nutritional benefits to the table: their dietary fat help absorb nutrients like vitamins A,D,K, and E, are sugar-free, and contain 11% of your daily recommended intake of dietary fiber. What’s more, replacing saturated or trans fats with unsaturated fats is associated with reduced risk of cardiovascular disease, according to the Dietary Guidelines for Americans. More than 75% of the fat in healthy avocados is unsaturated.

The great news is that, thanks to its creamy texture and good fat content, avocados can have a starring role in your baking repertoire, playing roles similar to those that butter and eggs typically play.

How do you substitute avocados when you’re baking? The formula is pretty simple to remember! You can use a 1:1 ratio, that is, a cup of ripe avocado per cup of butter. Not sure how to pick an avocado that’s ripe? Avoid picking those vibrant green avocados and opt for a darker green skin that yields slightly to pressure. Watch this quick how-to videoto help you out!

Make sure you smoothly purée the avocado before measuring and pack it tightly in the measuring cup. You’ll have to decrease the oven temperature by 25 degrees to prevent over-browning and bake the goods for a bit longer, so check from time to time. Treat yourself and your family to delicious baked desserts, like dark double chocolate cookiesor dark chocolate brownies with all the benefits of avocados!

And how about substituting avocado in the place of eggs? When a recipe calls for eggs, you can replace each egg with 2 tablespoons to 1/4 cup puréed avocado. If it turns out that you don’t need the whole fruit, our how-to video can walk you through the super-simple process of storing the avocado in the fridge to prevent browning — it’s as easy as removing the pit, squeezing on lemon juice, and covering tightly with plastic wrap.

Do we have any other clever, unusual uses of avocados in common recipes? You bet! Avocados can be used in sandwich and salad dressings, spreads like this avocado aioli, and any other dish that calls for mayonnaise. To make avocado mayo, put two ripe avocados, 1/4 cup oil, the juice of 1/2 lemon, and 1 teaspoon salt in a food blender. You can also add other flavors to taste, like garlic powder, cayenne pepper, or mustard. Blend at medium speed until the mixture emulsifies and looks creamy and smooth. Store in an airtight container in the refrigerator. Add to your favorite wraps, salads, and burgers … be creative! You’ll add a nutritional boost, flavor, and color to your food.

By Avocados From Mexico March 07, 2018

Want even more avocado info?

Provide your email address to download a free recipe e-book.