The Avocado craze is showing no signs of slowing down. Millennial shoppers are more likely to buy and spend more on avocados than any other age group, according to the Hass Avocado board. They are now a symbol of millennial culture. Are you even a millennial if you don’t like avos?
I’ll confess, I am obsessed.
Even supermarkets have recently introduced an ‘Avocado spread’ as an alternative to butter.
In so many recipes avocados replace unhealthy, often trans fats, with healthy fats such as omega 3 and omega 6. They act as a ‘nutrient booster’, adding protein, dietary fibre and countless minerals and vitamins. In particular, Vitamins A, D, K and E. This super food is extremely low in sugar and saturated fat. Plus, they are sodium and cholesterol free. What’s not to love?
1/5 of a medium avocado contains only 50 calories but contributes nearly 20 vitamins and minerals including 150g of potassium, which we don’t get enough of according to the 2015-2020 Dietary Guidelines for Americans. Vitamins found in avocados help maintain eye health, protect our immune system and help protect, grow and repair body tissues.
Here are a few avocado based ideas to get you running to the nearest seller.
Prepare for lashings of ‘guilt free’ houmous.
Shop bought houmous usually contains a lot of oil, by making houmous with avocado you don’t need any oils or additional fats as the avocado provides all the healthy fats you need. It also tastes so much nicer!
4 garlic cloves
1 ½ cups of cooked (drained) chickpeas
1 ½ medium sized ripe avocados roughly chopped
3 tbsp of tahini
2 tbsp of Greek Yoghurt (omit if dairy free/ vegan).
¼ tsp of ground cumin
The juice of ½ lime
Salt and pepper to taste
Simply blend together until you reach the desire consistency. Add water or the chickpeas canning liquid if it is too thick.
Avocado Chocolate Pudding
Avocado + Chocolate = Best. Combination. Ever. Seriously, who’d have thought it? I know it sounds strange having avocado and desert in the same sentence, but trust me, when it comes to making healthy but indulgent deserts avocados are the way forward.
Silky, smooth and rich. This desert is perfect for any chocolate lover. Hard to believe these little pots of indulgence are so healthy!
1 ½ avocados
¼ cup unsweetened cocoa powder
¼ cup almond/ light coconut milk
1 tsp vanilla extract
2 tbsp. agar nectar or honey
pinch of salt
50 grams dark chocolate, melted (preferably 72% or higher)
First, peel, pit and blend the avocado before adding all the remaining ingredients. Once blended, taste and sweeten/ season accordingly. Blend for a further 1-2 minutes until the mixture is completely creamy. Best served chilled.
(Serves around 4-6)
Avocado Banana Bread
You can not beat warm banana bread, be it for breakfast or well, anytime. Adding avocado into the equation just makes it even better. This moist loaf is packed with flavour and goodness.
1 cup wholegrain flour (or any alternative preferred flour)
½ cup oat flour
1 tsp baking soda
¼ tsp salt
1 large egg
1 cup very ripe mashed banana (roughly 2.5 medium bananas)
1 mashed avocado
1/3 cup agave nectar/ honey/ sweetener (add additional brown sugar to taste if required)
1tsp vanilla extract
Optional chocolate chips for topping
Preheat the oven to 180°C and grease a standard size loaf tin.
In a large bowl combine the dry ingredients: flours, baking soda and salt. In a medium bowl combine the wet ingredients: egg, banana, avocado, honey, (sugar) and vanilla. Add the banana mixture to the flour mixture and stir until fully blending together.
Pour the batter into the greased tin and top with dark chocolate chips if desired. Bake for 45-50 minutes or until a toothpick inserted into the centre comes out clean.
Avocado on toast
The options are endless for this brunch classic.
My personal favourites being avocado with cherry tomatoes and goats cheese topped with chia seeds, and the other: smashed avocado with a poached egg, chilli flakes and mixed omega-3 seeds. Honestly, nothing gets better.
Avocado baked eggs
A quick and easy breakfast crammed with nutrients and lets not forget to mention, it tastes amazing!
Cut an avocado in half, remove the seed and increase the size of the circular hollow left with a spoon.
Crack the egg into the hollow. Add salt and pepper and bake on a baking tray (surround by tin foil for stability). Bake at 350 degrees for 8 minutes.
Simple is often best.
Ignite any salad or sandwich with a few slices of avocado.
Fun fact: 30g of avocado gives you as much of an omega 3 boost as a large piece of salmon.
Ok, even if your not fully on board the avocado trend you’ve got to just ‘avo-go-tho’! Or just admire the never ending stream of puns they create.