The avocado is a superfood for children and adults, rich in vitamins B2, C and E, minerals such as phosphorus, potassium, magnesium, manganese and zinc and a lot of good fats . Whoever has the habit of consuming the nutrients of this fruit preparing creative recipes , knows that avocado can be made in several ways and is extremely versatile. For this reason, we have prepared a list with 6 options of savory avocado recipes to further diversify your menu. Check out!
1. Avocado toast with eggs
The first and most important meal of the day deserves a full and energetic breakfast. So, here’s a tip: how about increasing the menu with the recipe for avocado toast and eggs? So you guarantee the carbohydrate of the toast, the vitamins and minerals of the avocado and the protein of the egg.
Ingredients:
– ½ avocado
– 2 slices of bread (or 2 large toasts)
– 2 eggs
– 1 teaspoon of unsweetened coconut oil
– Seasonings to taste
Start by heating the bread in a skillet over low heat until it forms a crispy crust and set aside. Then, spread the coconut oil in the pan, wait 1 minute and place one of the eggs over the oil. Let it cook for approximately 3 minutes until the white is white on the top and slightly golden on the bottom. Take it out of the pan, set aside and prepare the other egg in the same way.
Finally, mash the avocado pulp with the help of a fork and distribute it over the slices of bread. Season with salt, pepper and the spices of your choice and cover with the eggs. Your breakfast is complete !
2. Avocado dip
Dips are creamy pastas that go great with cookies, toast, tortillas and healthy snacks. You can also prepare it for breakfast or to eat between meals.
Ingredients:
– 1 avocado
– ½ lemon
– 2 teaspoons of olive oil
– 2 garlic cloves
– 1 chopped parsley
– Salt and black pepper to taste
First, use a wooden mortar to beat the garlics with a pinch of salt. In a separate container, mash the avocado pulp with a fork, add the garlic and squeeze the ½ lemon juice. Mix everything and finish the fruit dip with black pepper, olive oil and chopped parsley. Serve with vegetable chips !
3. Guacamole
The guacamole is a typical Mexican dish that is becoming increasingly popular in Brazil. It works in a similar way to an avocado paste. It is made with super-nutritious ingredients and served with crispy nachos or tortillas.
Ingredients:
– 2 ripe (or avocado) avocados
– 1 ripe tomato
– 1 small onion
– 2 tablespoons of olive oil
– 1 lemon
– 1 chili pepper (without seed)
– Salt and chopped coriander to taste
The secret of the guacamole recipe is to leave most of the ingredients well minced. To do this, chop the tomatoes, onions, coriander and finger pepper (remembering to remove all the seeds from the pepper before chopping it) and combine the ingredients in a bowl. Add the avocado, olive oil and lemon juice. Stir well with a spoon – until a paste forms – and finish with the salt. Now just serve with the nachos!
Tip: For the recipe even more rich in flavor and nutrients, you can also add 2 to 3 cloves of minced and raw garlic. After all, consuming raw garlic enhances the properties of the food .
4. Avocado pesto
In addition to the classic Italian recipe for basil pesto – which goes well with any type of pasta – it is also possible to vary the sauce with other ingredients such as olives, eggplants and avocados.
Ingredients:
– 200 grams of avocado saves
– 1 cup of basil leaves
– 4 cloves of garlic
– 1 teaspoon of salt
– 5 Brazil nuts
– ½ cup (grated) parmesan cheese
– ½ cup of tea
– Black pepper to taste
To make avocado pesto, all you need to do is mix all ingredients in a processor (except olive oil) and grind. Grind well for about 2 minutes and add the oil little by little until it forms a homogeneous mass. When you get to the point, the pesto sauce is ready!
5. Avocado stuffed with tuna
Avocado stuffed with tuna is another delicious option that you can incorporate into the menu. As a source of omega 3 , iron and B vitamins, tuna will add other very important nutrients to the recipe.
Ingredients:
– 2 ripe avocados
– 1 can of tuna
– 1 boiled egg
– 1 tomato
– ½ onion
– 2 lemon
– 1 tablespoon of olive oil
– 4 lettuce leaves
– Chopped pimento pepper to taste
– Fresh herbs chopped to taste (parsley, cilantro, chives and the like)
– Salt to taste
Start by preparing the filling for the recipe. In a bowl, mix the tuna (already drained) with chopped tomatoes, onions, fresh herbs and lettuce. Stir well with a spoon, then squeeze the juice of 1 lemon over the mixture. Add the oil, the beak pepper and the salt and mix again. Finally, chop the boiled eggs into small pieces and add to the filling.
To assemble the dish, remove the skin of the avocados already washed, cut them in half (lengthwise) and remove the stone. Drizzle the 4 halves of the avocado with the juice of the other lemon and place the filling over the cavities formed by extracting the stone.
6. Avocado mayonnaise
Easy, simple and quick: avocado mayonnaise is another super tasty recipe that you can make with the fruit. It takes few ingredients and has no mystery at the time of preparation.
Ingredients:
– ½ avocado
– 2 tablespoons of mustard
– 1 this
– 1 clove of garlic
– ½ cup of tea
– 1 lemon (juice)
– Fresh herbs to taste
Just beat all the ingredients in the blender for 3 minutes and serve with toast, bread or even, for example, a delicious vegan burger .
7. Chicken breast stuffed with avocado
How about innovating in the preparation of chicken? This is a different and delicious way to enjoy the benefits of grilled chicken breast . Write down what you will need!
Ingredients:
– 2 chicken breast fillets
– 4 tablespoons of avocado dip
– 100 grams of the cheese of your choice ( ricotta, cottage or grated minas cheese)
– 1 teaspoon of unsweetened coconut oil
– Sticks
To prepare, remove the excess fat from the breast fillet and cut it in half, in the direction of its length (making a small entrance for the filling). Prepare the avocado dip recipe according to topic 2, mix with the cheese and stuff the chicken with 2 tablespoons (soup) in each breast. Use the toothpick to close the cut part of the chest and not let the filling leak out. Heat the pan with the oil and grill the fillets until they are golden brown.
