The avocado may even be caloric (a small unit carries about 350 calories). However, its caloric density is forgotten when we mention its nutritional advantages: it is rich in good" fats So, if you want to include avocados in your menu, check out the avocado recipe ideas that will make your meals more varied and tasty!

What are the benefits of avocados?

The avocado is one of the fruits that stands out for its nutritional quality. This is because it is rich in unsaturated fat, which acts as an adjuvant in lowering cholesterol levels Get to know, therefore, other benefits of the food:

Vitamin Mix

In the avocado, we find an incredible collection of nutrients. For example, there are large amounts of vitamins A, B, D and E, minerals, proteins and fibers In addition, it contains omega-type fatty acids, phytosterols, tocopherols, and squalene, which help prevent cardiovascular disease.

Finally, it is also a source of a carotenoid called lutein, which helps protect against prostate cancer and eye diseases, including cataracts.

Fiber and good fats

For those who are planning a diet, the good news is that avocados are rich in fatty acids, especially omegas-6, 7 and 9. satiety They reduce binge eating and, in addition, reduce the accumulation of fat in the abdominal region.

Antioxidants and potassium

In addition, other interesting nutrients present in avocados are antioxidants, which contribute to the proper functioning of the brain. free radicals In other words, they can help keep skin healthier and younger.

On the other hand, in the case of potassium, the benefit appears at training time, because this is an important element for regulating muscle activity.

Strengthening the brain

Finally, the presence of beneficial fats and antioxidants in avocados promotes good brain function. omega-3 They are important for optimizing memory by stimulating the renewal of brain cells.

What about avocado oil?

Avocado oil is a relatively new ingredient in the Brazilian market. But it already has proven benefits. For example, it has twice as many phytosterols as avocado oil. olive oil That is, substances that act on cholesterol levels.

In a research conducted by the Brazilian nutritionist Cibele Furlan, developed at the Food Engineering College (FEA) at Unicamp and completed at the University of Lund, Sweden, it was discovered that the ingredient, although also composed of fat, is able to bring benefits to the body - such as lowering cholesterol - immediately after its ingestion.

Salty recipes with avocado

However, if your intention is to lose weight or even maintain your weight, it is necessary to be alert to the amount consumed. Thus, per day, it is recommended to ingest, at most, 100 grams of the fruit, the equivalent of 1/4 of a normal avocado or 1 small avocado.

Recipes with avocado: guacamole

Ingredients:

• 1 medium avocado;
• 1/2 onion;
• Salt to taste;
• Juice of 2 lemons;
• 1 tomato;
• Fresh cilantro to taste.

Directions:

First mash the avocado pulp and mix with the juice of the lemons, then add the other chopped ingredients, season, and serve chilled on toast.

Recipes with avocado: lettuce, crabstick and avocado salad

Ingredients:

• 1 lettuce;
• 1 medium avocado;
• 400g raw kani kama;
• 3 shallow tablespoons of mustard sauce
• 3 tbsp (tablespoons) of water;
• 1 Tbsp extra virgin olive oil
• 1 teaspoonful of vinegar

Directions:

First, cut the lettuce into strips, slice the avocado, and shred the kani kama. Then, in a bowl, arrange the lettuce, avocado, and kani kama. Mix the dressing ingredients (mustard, vinegar, water, and oil) well and serve over the salad afterwards.

Recipes with avocado: Mexican salad

Ingredients:

• 10 lettuce leaves;
• 1/2 avocado;
• Juice of 1/2 lemon;
• 1 tsp. honey
• 4 tomatoes;
• 1 onion;
• 2 shells of cooked carioca beans (without broth);
• 1 clove of raw garlic;
• 2 tbsp (tablespoons) of olive oil;
• 1 tbsp (tablespoon) of pepper sauce;
• 1 tbsp (tablespoon) of parsley

Directions:

First, line a large salad bowl with lettuce leaves. Then, take the avocado half, and cut it into small cubes, adding the juice of the lemon so that it doesn't turn dark.

Then slice the tomato and onion and place them on the baking sheet along with the avocado and beans, but leaving a free circle in the middle.

Finally, for the dressing, mix the rest of the ingredients together and place in a small pot in the middle of the salad.

Recipes with avocado: cold avocado soup with mint

Ingredients:

• 2 avocados;
• 2 tomatoes;
• 1 natural Greek yogurt;
• Mint to taste;
• 2 medium cucumbers

Directions:

First, blend everything in a blender, add salt to taste, and refrigerate for at least 2 hours, then garnish with mint pieces and diced tomatoes.

Recipes with avocado: avocado caprese

Ingredients:

• 2 tomatoes;
• 1 medium avocado;
• Fresh basil to taste;
• Juice of 1 lemon;
• Salt to taste;
• Pepper to taste;
• 1 tbsp (tablespoon) of olive oil.

Directions:

First, cut the avocado horizontally and remove the seed, slicing the rest without the peel. Then slice the tomato as well.

Then assemble the appetizer: a slice of tomato, a slice of avocado, and basil leaves. Finally, drizzle with olive oil and lemon juice, and season with salt and pepper.

Recipes with avocado: avocado mayonnaise

Ingredients:

• 1 avocado;
• Juice of 1 lemon;
• 8 tbsp (tablespoons) of water;
• 1 tsp. salt
• Ground black pepper to taste;
• 5 x teacups of olive oil.

Directions:

Blend everything together until it forms a smooth paste and then serve.

Recipes with avocado: avocado pâté with olives

Ingredients:

• 1 medium avocado;
• Juice of 1/2 lemon;
• 1/2 teaspoon of mustard
• 1 small onion;
• 1 clove of garlic;
• 5 pitted olives (can be black or green);
• Salt to taste;
• Pepper to taste.

Directions:

First, in a bowl, mix the avocado and the lemon juice. Then, in a blender, beat the avocado with the other ingredients.

Recipes with avocado: baked egg on avocado

Ingredients:

• 1 avocado;
• 2 eggs;
• Salt to taste;
• Pepper to taste;
• Parsley to taste.

Directions:

First heat the oven to 220°C. Then cut the avocado in half and carefully remove the core. Then arrange the fruit halves in a baking pan, breaking an egg into each one (if the cavity is small, remove some of the pulp with the help of a spoon). Finally season with salt and pepper and bake for 15 minutes.

Recipes with avocado: avocado crumble

Ingredients:

• 1 medium avocado;
• Juice of 1/2 lemon;
• Salt to taste;
• Pepper to taste;
• 3 teaspoons of whole wheat flour;
• 1 egg;
• 3 slices of stale whole wheat bread.

Directions:

First, grind the bread into a kind of flour and set aside. Then cut the avocado into medium slices and season with lemon juice, salt, and pepper. Roll each slice in the whole wheat flour, then in the beaten egg, and finally in the bread crumbs. Then bake in the oven at 200°C for 15 minutes.

Recipes with avocado: avocado cheese sandwich

Ingredients:

• 1 small slice of minas fresh cheese;
• 1 lettuce leaf;
• 2 slices of whole wheat bread;
• Olive oil to taste;
• 1/2 avocado.

Directions:

First, in a frying pan, heat the olive oil and toast the slices of bread on both sides. Then, assemble the sandwich: on one of the slices of bread, place the avocado, the cheese and the green leaves. Close the sandwich with the other slice of bread and serve.

Recipes with avocado: vitamin

Ingredients:

• 1 avocado;
• A handful of sesame;
• 300ml of vegetable drink (of your choice);
• Finally, sweetener (optional).

Directions:

Beat everything in a blender and drink it right away.

Recipes with avocado: avocado cream

Ingredients:

• 1 medium avocado;
• 40ml coconut milk.

Directions:

Beat everything in a blender, place in small jars and refrigerate, waiting 12 hours before eating.

Recipes with avocado: avocado mousse

Ingredients:

• 1 small package of unflavored powdered gelatin;
• 1 medium avocado;
• 4 tablespoons of honey or sweetener of your choice;
• 2 small pots of natural low-fat yogurt.

Directions:

First, in a bowl, mix the gelatine with five tablespoons of cold water, then take it to a water bath until it melts, stirring constantly.

Then, beat all the ingredients (including the gelatin) in a blender, divide into small containers, and leave in the refrigerator until it hardens.

Recipes with avocado: popsicle

Ingredients:

• 1 medium avocado;
• Juice of 1 lemon;
• 5 tbsp (tablespoons) of honey
• 300ml of water.

Directions:

First, mix all the ingredients in a blender and put them in popsicle molds, then put them in the freezer and wait at least six hours.

Recipes with avocado: green tea smoothie with avocado

Ingredients:

• 4 tbsp (tablespoons) of avocado;
• 1/2 cup of green tea without sugar.

Directions:

First, use a sachet of green tea and 1/2 cup of water to brew the tea. Once brewed, pulse it in a blender to cool it a bit. Then add ice cubes, the avocado, and pulse more in the blender - sweeten if needed.

Recipes with avocado: cacao mousse with avocado

Ingredients:

• 1 large avocado;
• 1/2 cup cocoa powder;
• 1/2 cup cooking sweetener.

Directions:

Beat everything in a blender, pour into bowls, and refrigerate for about two hours.

Recipes with avocado: detox juice with lemon, avocado and mint

Ingredients:

• 5 tablespoons of mint;
• 1 lemon;
• 1 tbsp (tablespoon) of avocado;
• 500ml water;
• Finally, 10 drops of liquid sweetener.

Directions:

Beat all the ingredients in a blender and drink it right away.