How To Incorporate Avocado Into Your Meals


Being a mom, I am always looking for ways to get my kids to eat healthy meals and I also end up eating them too. Kids hate green fruits or vegetables, but I have to find ways to incorporate these healthy foods into our daily meals. This post is all about avocado which in my opinion, is the superfood for adults and kids.


Avocado is one of my favorite fruits to eat as snacks or add to food recipes, it has a creamy texture and tastes delicious. Avocado is from a tree called Persea Americana, it is said to have originated from South Central Mexico. It is high in fatty acids but low in calories, it gives you close to 20 vitamins. There are many types of avocado, but the most popular one found in the market or grocery store is called Hass Avocado.


When choosing your avocado, avoid the ones that are too soft or has dark spots on it. Choose the green ones if you won't be consuming it soon, they will get ripen at home. For immediate use, choose the avocado that is a bit soft to the touch. The regular consumption of avocado is very beneficial to your health and it's also very easy to include in your meals.

Health Benefit of Avocado

1. Nutritious:
Avocado is full of nutrients that are very beneficial to your health. it contains a good amount of Vitamin C, E, K, B5, B6, Folate. It also contains a small percentage of Iron, Zinc, Magnesium, Copper, Vitamin A, B1, B2, B3, and Phosphorous. These vitamins are essential for a healthy body, and can all be consumed naturally from avocado.

2. Digestion and Detoxification:
Avocado is high in fiber, which helps to allow regular bowel movements. With regular bowel movements, you can get rid of toxins in the body and prevent constipation which will make your digestive tracts healthy.

3. Lower Cholesterol Levels:
The consumption of beta-sitosterol has been known to help lower cholesterol, and this can be found in Avocado. There are studies that have been done and proved that regular eating of avocado can reduce LDL cholesterol and also reduce heart disease risk.

4. Eyes Protection:
Lutein and zeaxanthin are the 2 nutrients that help with great vision, and it can be found in avocado. Eating avocado can help reduce the risk of cataracts and protect your eye's health for a long time.

5. Healthy Pregnancy:
Avocado is rich in folate, which is required to reduce the risk of neural tube defects. Folate is highly essential to have a healthy baby, eating avocado regularly during pregnancy can provide natural folate needed.

How to incorporate avocado into your meals.

1. Bread or Sandwich spread

You can replace butter or mayonnaise with avocado to spread on your toast or sandwich. It is soft and creamy, mash it and you can sprinkle one or more seasoning like salt, cayenne pepper, olive oil or lemon juice.



2. Scrambled Egg

Add avocado to your egg when its half done on the stove or add it when the egg is done, if you don't like your avocado warm. When the egg is done, add shredded cheese, salt, and pepper.



3. Smoothies

Adding avocado to your smoothie does not only make it creamy, it also gives it a delicious taste. You can surely add up any fruits(bananas, pineapple, mango, berries etc) to make your smoothie, you can also add green vegetables like spinach. Mix up your smoothie with yogurt, milk or protein powder.



4. Ice Cream

Use avocado to make a nutritious ice cream at home, it's healthier and easy to make. Mash up peeled avocado, add honey, almond or coconut milk and lime juice. Mix it up and freeze.



5. Pancakes

Pancake is delicious but high in carbs, make it nutrient dense by adding avocado for extra vitamins. Mash up peeled avocado and mix up with pancake mix, the pancake will have a touch of green when done.



6. Salad Dressing

Making your own avocado salad dressing is not only creamy and tasty, it is also healthy than store bought dressings that is high in calories and lots of sugar. To make your own dressing, add avocado with lime, salt, black pepper, garlic and greek yogurt. You can add water to improve the consistency the way you want it.


7. Toppings

Avocado is a healthy option to add as a topping for your pizzas and burgers. If you replace other toppings with avocado, you can cut the number of calories and increase the number of nutrients in your meal.



8. Grilled Avocado

If you are thinking of something healthy to snack on, try grilling avocado. Slice your avocado, brush it with olive oil and sprinkle some lime juice on it. You can then grill for 3 minutes, then season it with salt and pepper when it's done.



9. Sushi

Have more fun with avocado and include it in your sushi recipes, it will give it a creamy taste and combines well with other ingredients.

10. Dips

Make your own dips at home with avocado, you can whip up guacamole or just mash peeled avocado with honey, salt, and a little black pepper for a dip. It is creamy and delicious!
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24 comments:

  1. I adore avocado! I love these ideas to get it into even more recipes! I’ve never tried making an ice cream alternative with avocado so that’s definitely on my list

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  2. Last year I did start to eat avocados more. Smoothies are a hit here even with my kids. I wouldn't mind trying the pan cakes but may have to wait for St. Patricks day to explain the color.

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  3. Love your tips on incorporating avocados into meals. I have to try them in my smoothies. I've heard they're really yummy.

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  4. I love avocados!! These are great tips to include them in recipes too!

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  5. Omg I’m avocado obsessed so no need to tell me how to add it into my meals lol.... I would eat avocado all day every day if I could. So yummy

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  6. I have been incorporating avocados into a look of dishes lately. I love avocado spread on toast and anywhere else I can add it to a recipe I will.

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  7. Great ideas. I love avocados and they always make a great addition to a sandwich don’t they!

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  8. I’ve never actually tried Avacado before but I know it’s great for you. I didn’t realise there was so many recipes for it. Will have to try some out

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  9. You have mentioned many ways we can incorporate avacados innovatively in our meals. Though I have not tried but seeing its nutrients I may do now.

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  10. All of these tips to add more Avacado to our meals are awesome! This is one of my fave foods and my kids too! I love how nutritious they truly are and can be enjoyed so many ways! Shell

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  11. I've always known the health benefits of avocado but never really enjoyed eating it. The pancakes seem like a good way to add it to my diet without having to really taste it haha Thank you

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  12. Awesome suggestions, thank you!! I simply love avocado, I already pair them with eggs (sometimes avocado and bacon, am I weird?) but I LOVE the idea of using this instead of butter in sandwiches, what a truly awesome and healthier switchh up!

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  13. These are great ways to get some good avocado! I love avocados and have it a lot in my salads. They're so good for you! I'll have to try a few of these!

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  14. These are some great ways to have avacado. I love avacados too. Awesome post.

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  15. These are great tips about Avocado.I like all these food suggestions.Usually I use avocado as a drink.It is very creamy and delicious.

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  16. I absolutely love avocado, but I have never had it in ice cream or pancakes! I did have it in a cake once and that was absolutely delicious.

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  17. I do really love avocados. and I think I need to try pancake avocado and scrambled egg. It sounds delightful.

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  18. So many great options here, you did a great job! I didn't realise Avocado was so good for your eyes, how interesting! The pancakes look so gorgeous too :)

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  19. I love avocado so much! one of my fav aliment! so so good! i love having it on toasts or in salad!

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  20. Avocados are so healthy and nutritious, I have tried it as a spread on the sandwich and pancakes but my kids didn't like them. I m going to try them in the smoothies and ice cream, thank you for the tips.

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  21. I love avocados and these tips are great for including them in our diet. Making an avocado ice cream would be so much fun!

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  22. How do you really know when they are ready to eat? Do you wait until they are brown and squishy??

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  23. Oh my! I like all kind of avocado food! But my favorite is smoothie avocado with coffee! Add some ice and feel the freshness.

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  24. I love avocado! I'd love to try it in ice cream or in a smoothie! Thanks for sharing!

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