Keep in mind that the average avocado has about 322 calories. Half an avocado has 161 calories. You can consume the avocado all at once, or spread it throughout the day. For example, you could have ¼ of an avocado mixed into a smoothie for breakfast and ¼ of an avocado mashed, mixed with salsa, and enjoyed with veggie slices.
For example, you could replace the sour cream on your baked potato with avocado slices, spread avocado over a slice of toast instead of butter, or replace the cheese on a sandwich with a few slices of avocado.
For example, you could replace the sour cream on your baked potato with avocado slices, spread avocado over a slice of toast instead of butter, or replace the cheese on a sandwich with a few slices of avocado.
This is a great way to reduce saturated fat and cholesterol in cookies, muffins, and cakes. You can replace all or some of the butter. If you replace all of the butter in a recipe with avocado, decrease the oven temperature by 25 °F (−4 °C). [5] X Research source
For example, if the recipe calls for 8 oz (230 g) of sour cream, use 8 oz (230 g) of mashed avocado instead.
You can add in other flavors and thickeners if you like, such as 1 fl oz (30 mL) of coconut cream, a dash of cinnamon, a pinch of salt, or ¼ of a mashed banana.
You can also season your avocado pasta sauce with the juice of 1 lime or lemon, 1 teaspoon of crushed red pepper flakes, and 0. 25 oz (7. 1 g) of cumin or chili powder for a spicy avocado pasta sauce.
For example, instead of spreading mayo on your bread for a turkey sandwich, spread on ¼ of a mashed avocado. Instead of adding 4 oz (110 g) of mayo to a casserole recipe, use 4 oz (110 g) of mashed avocado.
Avocado works especially well in Southwest salads. Top lettuce with ½ a cup of black beans, 4 oz (110 g) of salsa, 4 oz (110 g) of corn, and 4 oz (110 g) of avocado chunks. Add hot sauce to taste and enjoy!
For example, you could have a grilled avocado sandwich instead of a grilled cheese, enjoy a tuna sub with avocado instead of Swiss cheese, or have a turkey burger with a few slices of avocado instead of a piece of cheddar cheese.
You can make an easy avocado hummus dip with 1 can of drained and rinsed chickpeas, the juice of ½ of a lemon, 0. 25 oz (7. 1 g) of salt, and ½ of an avocado. Put all of the ingredients into a food processor and blend until the ingredients are smooth and well combined.
For example, you could blend ½ of an avocado with 4 fl oz (120 mL) of almond milk, 1 banana, and 8 oz (230 g) of frozen blueberries. [13] X Research source
