Avocado is so much more than a toast topper.
Americans are already eating more avocado than they used to. In fact, Statistica reports that the U.S. now eats 2.4 billion pounds of avocados a year, which is six times the amount we consumed back in 1985.
But despite all that avocado love, a huge portion of Americans only get avocado in about two forms: guacamole and avocado toast. For years, avocado has been relegated to dips and toppings, but you can do so much more with this fruit.
Try these heart-healthy ways to enjoy avocado, all of which are rich in monounsaturated fat, fiber, and vitamin E. (Learn more health benefits of avocado here.)
1. Mayo-free egg salad sandwich
Creamy avocado makes an all-natural replacement for your typical jar of mayonnaise. This also works for chicken or chickpea salad sandwiches. Find out how to make avocado egg salad sandwiches from A Pinch of Yum.
2. Fudgy avocado pudding
Surprisingly, pureed avocado makes a brilliant base for pudding. It’s rich and silky, without a single drop of heavy cream. Check out this recipe for chocolate avocado pudding from The Pretty Bee.
3. Avocado hummus
This appetizer is basically the child of guacamole and hummus. And since it adds fat, you might be able to cut back on some of the olive oil in your recipe. Find out how to make avocado hummus from Gimme Delicious.
4. Oil-free pesto
The main fat in traditional pesto is large amounts of olive oil. Although this oil has lots of benefits, swapping in avocado gives you the same benefit of monounsaturated fat, but with the added bonus of fiber. Check out this recipe for avocado pesto from Detoxinista.
5. Avocado ranch dressing
Use avocado as the base for your favorite creamy salad dressings. Ranch dressing is particularly dubious, often containing mayo, sour cream, *and* buttercream, resulting in a dressing high in saturated fat. Find out how to make avocado ranch dressing from She Likes Food.
6. Stuffed avocado
You’re familiar with stuffed peppers and stuffed mushrooms, but avocado is also a good candidate for stuffing. You can fill it with a rice or quinoa salad, or crack an egg into it for a simple breakfast. Check out this guide to stuffed avocados from The Simple Veganista.
Looking for more avocado recipes?
Avocados, raw, California. Washington, DC: U.S. Department of Agriculture. (Accessed on September 10, 2019 at https://ndb.nal.usda.gov/ndb/foods/show/09038.)
Go tropical with super fruits. Chicago, IL: Academy of Nutrition and Dietetics, 2018. (Accessed on September 10, 2019 at https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/go-tropical-with-super-fruits.)