Study leader Penny Kris-Etherton, chair of the American Heart Association’s nutrition committee, said: ‘In the United States avocados are not a mainstream food yet and they can be expensive, especially at certain times of the year.
‘Also, most people do not really know how to incorporate them in their diet except for making guacamole.
‘But guacamole is typically eaten with corn chips, which are high in calories and sodium.
‘Avocados, however, can also be eaten with salads, vegetables, sandwiches, lean protein foods (like chicken or fish) or even whole.’
Below are a few tasty recipes:
1. Avocado and Egg Breakfast Pizza
Pizza for breakfast? Yes, please! A whole-wheat Naan bread or other flatbread makes a great hearty base for a breakfast pizza. Top with avocado mash and an egg cooked any style. Throw on some extra veggies (we like arugula and tomato) for even more flavor and nutrients.
2. Avocado Buckwheat Pancake
Avocado in pancakes? Yep, you read right. Adding in some avocado purée means cutting out most of the butter or oil in this recipe. Plus, there’s the added nutrition, too.
3. Breakfast Tostada
Instead of carb-heavy eggs benedict, try this take on an open-faced breakfast sandwich served on corn tortillas. Fresh veggies and lots of spices lend tons of Mexican-style flavor without heavy sauces or lots of cheese.
4. Avocado Egg Salad
Avocado and eggs — a winning pair. In this egg salad, the addition of avocado means cutting back on the amount of mayo while also adding some awesome flavor. Not into mayo at all? Try subbing plain Greek yogurt!
5. Mayo-Free Avocado Chicken Salad
No need for mayonnaise in this chicken salad. Mashed avocado and mustard bind a combo of lean chicken breast and chopped veggies (choose whichever ones you like!). Serve on whole-grain bread, crackers, or cucumber slices.
6. Avocado n’ Tuna
Yet another perfect instance to use avocado as a substitute for mayo! Mash avocado together with a can of tuna, season with salt, pepper, and any other herbs or spices you’d like. Serve in the avocado peel and eat with a fork, or enjoy in lettuce wraps for an easy carb-free lunch.
7. Avocado Deviled Eggs
Greek yogurt and avocado health-ify the filling for these deviled eggs. (Maybe these ones aren’t so devilish after all.) This recipe still uses the yolks but ups the nutritional value of the filling by adding yogurt and avocado instead of mayo.
8. Avocado Egg Rolls
These egg rolls may be a bit healthier — filled with avocado, onion, and tomato — but they are still fried, so take it easy on the portions! They’re basically egg rolls filled with guacamole. And anything stuffed with guacamole wins a gold medal in our eyes.