Nutrition

1 Food, 5 Ways: Avocado

New ways to consume this nutrient-dense berry (yep, it's a berry).

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1 Food, 5 Ways: Avocado
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1. DRESSING

In a blender, add 1 avocado, 1⁄4 cup fresh basil leaves, 1 garlic clove, 1 tbsp fresh lime juice, 2 tbsp extra-virgin olive oil, 1⁄4 cup plain Greek yogurt, salt and pepper to taste, and 1 tbsp water. Blend until well combined. Use this dressing to top roasted vegetables, salads, fish, poultry, or your favorite whole grain.

2. SALSA

In a bowl, combine 1 cup diced strawberries, 1 cup diced pineapple, 1 medium chopped avocado, 1⁄2 cup diced red bell pepper, 1⁄2 cup chopped fresh cilantro leaves, 1 medium chopped jalapeño, 1⁄4 cup finely chopped red onion, 1 tbsp extra-virgin olive oil, juice of 1 lime, and a pinch of sea salt. Mix well and serve with whole-grain or bean-based chips.

3. FRIES

Peel and slice 2 avocados and squeeze lime juice over the slices, then sprinkle with garlic and herb seasoning. Coat slices with a high-fiber our like coconut or oat; dip into a beaten-up egg, then whole-wheat breadcrumbs. Place slices on a greased baking tray and bake at 400°F for 15 minutes. Serve with chipotle-mayo dip or a mix of plain Greek yogurt and hot sauce.

4. TRUFFLES

In a bowl, mash 1 avocado. Melt 1 cup dark chocolate chips and mix in with avocado. Add 1 tsp pure vanilla extract and a pinch of sea salt. Place mixture in fridge for 20 to 30 minutes, until batter is set. Scoop out batter and roll into 1-inch balls. Pour unsweetened cocoa powder in a bowl and powdered peanut butter in another bowl. Roll truffles through desired powder topping. Store in fridge until ready to serve. Makes 20 truffles.

5. TUNA SALAD

For a healthier meal, use avocado instead of mayo in your tuna salad. In a bowl, mash 1⁄2 avocado. Mix in 1 can drained tuna sh, 2 large chopped celery stalks, 1⁄2 cup diced bell pepper, 1 tbsp plain Greek yogurt, 1⁄4 cup sun flower seeds, a squeeze of lemon juice, and salt and pepper to taste.

GO GREEN

An avocado provides heart-healthy monounsaturated fats (aka good fats), fiber, and nearly 20 vitamins and minerals, making this fruit a nutrient-dense superfood.

ABOUT THE R.D.: Jenna Werner is a New Jersey–based registered dietitian. Instagram: @happyslimhealthy 

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