Delicious avocado recipes

By: Health Local Staff May 30, 2012
  Article
avocado recipes

Trying to stay healthy this summer, but want a treat that’s filling and satisfying? Try these avocado recipes for a change of pace.

The Southwestern Salad

Time required: 20 minutes

Yield: 4 servings
Nutritional Value (per serving)
Calories: 466
Total Fat: 18g (2g saturated, 10g monounsaturated, 3g polyunsaturated)
Protein: 14g
Carbohydrates: 71g
Fiber: 16g
Sodium: 808mg

Ingredients
1 medium head romaine lettuce, chopped
15 ounces pinto beans (canned is fine), drained and rinsed
3 ears of corn, de-kerneled (yielding about 1.5 cups fresh kernels)
1 avocado, chopped
1/2 medium red onion, sliced
1/2 fresh cilantro sprigs
3 tbsp lime juice
2 tbsp extra-virgin olive oil
1/2 tsp cumin, ground
3/4 tsp salt
1/4 tsp pepper
9 ounces tortilla chips, baked variety

Directions
In a large bowl, combine lettuce, beans, corn, avocado, onion, and cilantro. In a separate container, whisk together lime juice, olive oil, cumin, salt, and pepper. Toss salad with oil mixture and serve over chips.

Avocado & Mango Salsa

Time required: 15 minutes

Yield: 4 servings
Nutritional Value (per serving)
Calories: 287
Fat: 12g (9g saturated, 7g monounsaturated, 2.5g polyunsaturated)
Sugars: 16g
Carbohydrates: 45g
Fiber: 7g
Protein: 4g
Sodium: 436mg

Ingredients
1 large avocado, chopped
1 large mango, chopped
1/3 pineapple, fresh, chopped
1/4 red onion, chopped
2 tbsp cilantro, fresh, chopped
1 tbsp lime juice
1/4 tsp salt
4 ounces tortilla chips, baked variety
Hot sauce, to taste (optional)

Directions
Toss all ingredients together except for chips. Serve with tortilla chips as a side.

The BLT ALTernative

Time required: 15 minutes

Yield: 4 servings
Nutritional Value (per sandwich)
Calories: 305
Total Fat: 16g (saturated 5g, monounsaturated 7g, polyunsaturated 2g)
Protein: 12g
Carbohydrates: 32g
Fiber: 7g
Cholesterol: 20mg
Sodium: 359mg

Ingredients
8 slices toasted healthy flaxseed or whole-grain bread
4 large leaves lettuce
1 large tomato, sliced
1 avocado, peeled and sliced
12 slices of cucumber
4 slices light cheese
2 tbsp fat-free mayonnaise

Directions
Spread mayonnaise on toasted bread slices. Stack lettuce, tomato, avocado, cucumber, and cheese. Serve immediately.

Avocado & Spinach Caesar

Time required: 15 minutes

Yield: 4 servings
Nutritional Value (per serving)
Calories: 180
Fat: 12g (2.5g saturated, 7g monounsaturated, 1.5g polyunsaturated)
Carbohydrates: 15g
Protein: 5g
Fiber: 5g
Cholesterol: 55mg

Ingredients
6 cups baby spinach
1 large avocado, chopped
1 tbsp extra-virgin olive oil
1/4 tsp Italian seasoning
1 hard-boiled egg
2 ounces crusty bread
2 tbsp warm water
2 tbsp Romano cheese, grated
2 tsp red wine vinegar
1 tsp garlic, minced
1/4 tsp Dijon mustard
1/8 tsp salt
1/8 tsp black pepper

Directions
To make croutons: Coat bread with oil and toast in oven. Sprinkle with Italian seasoning. Cut bread into cubes and set aside.

Peel off egg shell. Halve egg, placing yolk in large bowl. Chop egg white and set aside. Add half avocado to bowl and mash together with yolk until smoothly blended with everything except remaining avocado, egg white, and spinach (to make the dressing). Toss dressing with spinach, remaining avocado, and egg white and top with croutons.

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.