While they sometimes get a bad rap, there are actually plenty of healthy ways to eat avocados. This nutritional powerhouse loaded with nutrients, and half a medium avocado contains roughly 140 calories, along with 8 grams of fiber and 3 grams of protein, and counts for one serving of fruit. While it also contains 13 grams of fat (three servings), avocados contain monounsaturated fat, which can help to reduce blood cholesterol when consumed in moderation in place of saturated fat, according to the American Heart Association. Read on to discover five healthy ways to eat avocados.
- Slice and scoop. Delicious all on their own, the easiest healthy way to eat avocados is to split one in half lengthwise around the pit and eat it raw. Sprinkle it lightly with salt and pepper to taste, then use a spoon to separate the flesh from the skin for an instant snack.
- Mash it up. Because it’s full of fiber, another healthy way to eat avocados is to make one part of a filling breakfast. Mash up half an avocado with a fork and add a little salt and pepper to taste. Then, spread it across a couple of pieces of whole grain toast for a satisfying breakfast that will keep you full all morning long.
- Add flavor. Just one ounce of avocado contains more than 20 vitamins and minerals and adds only 50 calories to a dish. Several healthy ways to eat avocados include adding an ounce to your omelet for some oomph, putting it on top of black bean soup for richness, or slipping a few slices into a sandwich in place of mayonnaise for a creamy appeal. A little goes a long way, so be creative and you’ll reap big benefits.
- Serve up a salad. In Cuba, avocados are abundant, and they often take center stage in starter salads. This quick and easy salad offers a very healthy way to eat avocados. Simply slice a quarter of a red onion along with three avocados. Arrange the slices on a plate and drizzle with one tablespoon each of olive oil and red wine vinegar, Finish with a light sprinkling of salt and pepper.
- Dig in. The avocado is probably most famous for its starring role in guacamole, and when eaten in moderation, this delicious dip is actually a very healthy way to eat avocados. To make a simple guacamole, finely dice two cloves of garlic, half an onion, and ½ jalapeno pepper (if desired). Combine in a bowl with a diced medium tomato, the juice from one lemon or lime, and two avocados. Mash until you’ve reached the desired consistency, and salt and pepper to taste, along with cilantro if desired. Serve it with crudités or whole grain crackers for a healthy snack.