Avocado is a fruit that has been growing in popularity worldwide for years . Its unique, buttery flavor and creamy texture make it perfect for both savory and sweet dishes. However, avocados are not only a delicious addition to meals—they're also a true treasure trove of nutrients. They're rich in healthy fats, vitamins, and minerals that support a healthy heart, skin, and immune system.
In this article, we'll discover why it's worth including avocados in your diet and how to use them in a variety of ways —from simple breakfast recipes to exquisite dinners and healthy desserts. You'll also learn how to choose the perfectly ripe avocado and what to do with its pit to ensure nothing goes to waste. We invite you to read on!
Why is it worth eating avocado?
Avocados are a true superfood , deservedly gaining recognition from dietitians and healthy lifestyle enthusiasts. Besides their unique flavor, they offer numerous health benefits that make them worth including in your daily diet.
Here are some reasons why you should reach for this green fruit:
1. Source of healthy fats
Avocados are rich in monounsaturated fatty acids, which help lower bad cholesterol (LDL) and raise good cholesterol (HDL). This supports heart health and prevents cardiovascular disease.
The healthy fats in avocados are also an excellent source of energy, ideal for those leading an active lifestyle.
2. Rich in vitamins and minerals
This fruit is a true nutritional powerhouse! It contains, among other things:
- Vitamin E , which acts as a powerful antioxidant, protecting cells against free radicals.
- Potassium – a mineral necessary to maintain proper blood pressure and electrolyte balance in the body.
- Folic acid , which supports the health of the nervous system and is especially important for pregnant women.
- Vitamin K , which supports proper blood clotting and bone health.
3. Benefits for skin and hair
Avocados, thanks to their healthy fats and vitamins E and C, support skin regeneration, giving it elasticity and radiance. Regularly consuming avocados can also help strengthen hair, preventing excessive hair loss.
Avocado oil spray 200 ml - Vilgain
4. Support for the digestive system
Avocados are a rich source of fiber—both soluble and insoluble. This helps support healthy digestive function, improves intestinal peristalsis, and helps maintain stable blood sugar levels.
5. Perfect for people on a diet
Despite its caloric content, avocados are a great ally for those trying to lose weight. Thanks to their high fat and fiber content, they help maintain a feeling of fullness, preventing snacking between meals. Furthermore, avocado fats support the absorption of fat-soluble vitamins such as A, D, E, and K.
6. Support for the brain and nervous system
Avocados contain nutrients like folic acid and vitamin E that support cognitive function, improving memory and concentration. Avocados may be particularly beneficial for older adults, helping to prevent neurodegenerative diseases like Alzheimer's.
In summary, avocado is not only delicious but also an extremely valuable dietary ingredient. Regular consumption supports both physical health and well-being. In the following sections, you'll learn how to best utilize the potential of this fruit in your daily diet!
How to choose a ripe avocado?
Choosing a properly ripe avocado can be crucial to achieving the perfect flavor and texture. An unripe fruit is hard and bitter, while an overripe one is too soft and fibrous.
Here are some practical tips to help you find the perfect avocado:
1. Check the color of the skin
- A ripe avocado usually has a dark green or even almost black skin (in the case of the Hass variety).
- If the skin is light green, it means the fruit is still unripe.
- It is worth remembering, however, that the color of the skin is not always a clear indicator of ripeness, as different avocado varieties may have different shades.
2. Gently press the fruit
- Take the avocado in your hand and squeeze it gently (avoid using your fingers to avoid damaging the flesh).
- A ripe avocado should be slightly soft but not collapse under pressure. If it's firm, it needs more time to ripen. However, if it's very soft and dented, it may be overripe.
3. Estimate the weight of the fruit
- A ripe avocado is relatively heavy for its size, indicating a high pulp content. An avocado that is too light may be unripe or too dry.
4. Look under the stalk
- The peduncle (the small, brown "cap" at the top of the fruit) is a good indicator of ripeness. Gently remove it and check the color of the flesh:
- A light green color means the avocado is perfectly ripe.
- Brown or black flesh under the stem indicates that the fruit is overripe.
- If the stem does not come off easily, the avocado is not yet ripe.
5. Buying avocados in stock
- If you plan to eat the avocado in a few days, choose firmer, lighter green fruit. Leave it at room temperature to ripen naturally.
- To speed up ripening, place an avocado in a paper bag with an apple or banana – the ethylene gas released will speed up the process.
6. Avoid fruit with damage
- Pay attention to the skin – avoid fruit with cracks, discoloration or visible spots, which may indicate rotting or overripeness.
With these tips, you can easily choose the perfect avocado for your recipes.
Avocado Recipes for Breakfast
Avocado is the perfect breakfast ingredient – filling, healthy, and full of nutrients. Its creamy texture pairs perfectly with bread, eggs, or vegetables, creating delicious and nutritious dishes.
Here are some breakfast ideas using avocado:
1. Avocado toast with poached egg
Ingredients:
- 1 slice of whole grain bread (or gluten-free)
- ½ ripe avocado
- 1 egg
- Lemon juice
- Salt and pepper to taste
- Optional: sprouts, chili flakes, fresh herbs
Preparation:
- Toast the bread in a toaster or in a pan.
- Mash the avocado with a fork, add a few drops of lemon juice, salt, and pepper. Spread it on the toast.
- Prepare a poached egg: boil water with a little vinegar, create a whirlpool in the pot and gently crack the egg in, cook for about 3 minutes.
- Place the egg on the toast and sprinkle with your favorite toppings.
2. Avocado and banana smoothie
Ingredients:
- ½ avocado
- 1 ripe banana
- 1 cup of plant milk (e.g. almond, oat)
- 1 teaspoon honey or maple syrup (optional)
- A few ice cubes
Preparation:
- Blend all ingredients in a blender until smooth.
- Serve immediately, preferably chilled. This smoothie makes a great light and quick on-the-go breakfast.
3. Scrambled eggs with avocado and spinach
Ingredients:
- 2 eggs
- ½ avocado, diced
- A handful of fresh spinach
- 1 tablespoon of clarified butter
- Salt, pepper, optional granulated garlic
Preparation:
- Heat the butter in a pan and fry the spinach for a few seconds until it wilts.
- Add the eggs and cook over low heat, stirring occasionally. Season with salt and pepper.
- Finally, add the avocado slices and gently mix. Serve with or without bread for a light, low-carb dish.
4. Oatmeal with avocado and cocoa
Ingredients:
- ½ avocado
- ½ cup of oatmeal
- 1 cup of milk (cow or plant)
- 1 teaspoon of natural cocoa
- 1 teaspoon maple syrup or honey
- Optional: fruit, nuts, coconut flakes
Preparation:
- Cook the oat flakes in milk until soft.
- Mash the avocado and mix with cocoa and maple syrup.
- Add the avocado cream to the oatmeal, mix and decorate with your favorite toppings.
5. Avocado and cottage cheese spread for sandwiches
Ingredients:
- ½ avocado
- 100 g low-fat cottage cheese
- 1 teaspoon of natural yogurt
- Salt, pepper, lemon juice
- Optional: radish, chives
Preparation:
- Mash the avocado with a fork, mix with cottage cheese and yogurt.
- Add salt, pepper and a little lemon juice.
- Serve on bread, with slices of fresh vegetables or as a dip for vegetables.
These recipes will make your breakfasts delicious, healthy, and full of energy. Avocados are great in both classic and more creative dishes. In the following chapters, we'll show you how to use them for lunch, dinner, and desserts!
What to do with avocado for lunch and dinner?
Avocados are a versatile ingredient that's perfect not only for breakfast but also for lunch and dinner. With their creamy flesh and delicate flavor, they add character and nutritional value to any dish.
Here are some ideas for delicious lunches and dinners featuring avocado:
6. Salad with avocado, chicken and quinoa
Ingredients:
- 1 chicken breast
- ½ avocado
- ½ cup cooked quinoa
- A handful of fresh spinach or rocket leaves
- 1 small tomato or a few cherry tomatoes
- Lemon juice, olive oil, salt, pepper
Preparation:
- Season the chicken breast with salt, pepper and your favorite herbs, then fry on a grill pan or bake in the oven.
- Cut the chicken into slices and the avocado into cubes.
- Mix all ingredients, adding spinach leaves, tomatoes and quinoa.
- Drizzle the salad with olive oil, lemon juice and season to taste.
7. Pasta with creamy avocado and basil sauce
Ingredients:
- 200 g of your favorite pasta (e.g. whole grain or gluten-free)
- 1 ripe avocado
- A handful of fresh basil
- 2 cloves of garlic
- 2 tablespoons of lemon juice
- 3 tablespoons of olive oil
- Salt, pepper
- Optional: Parmesan cheese for sprinkling
Preparation:
- Cook the pasta al dente according to the instructions on the package.
- In a blender, blend the avocado, basil, garlic, lemon juice, and olive oil until smooth. Season with salt and pepper.
- Toss the warm pasta with the sauce and serve immediately. For a touch of variety, sprinkle with Parmesan cheese or pumpkin seeds.
8. Avocado and Bean Tacos
Ingredients:
- Tortillas (wheat or corn)
- 1 ripe avocado
- 1 can of red beans
- 1 small red onion
- 1 bell pepper (red or yellow)
- A handful of fresh coriander
- Lime juice, salt, pepper
- Optional: tomato salsa, sour cream
Preparation:
- Sauté the chopped bell pepper and onion in a pan until soft. Add the drained beans and season to taste (e.g., chili, cumin, smoked paprika).
- Slice the avocado or mash it with a fork, adding lime juice, salt and pepper.
- Place the bean and vegetable mixture, avocado slices, and toppings like salsa or cilantro on the tortillas. Roll up the tacos and serve warm.
9. Baked salmon with avocado and mango salsa
Ingredients:
- 2 salmon fillets
- 1 ripe avocado
- 1 ripe mango
- ½ red onion
- Lime juice
- Salt, pepper, olive oil
Preparation:
- Season the salmon with salt and pepper, drizzle with olive oil and bake in the oven at 180°C for about 15 minutes.
- In the meantime, prepare the salsa: dice the mango, avocado and onion, mix with lime juice and season.
- Serve the baked salmon with a dollop of fresh salsa.
10. Cream of avocado and zucchini soup
Ingredients:
- 2 ripe avocados
- 1 medium zucchini
- 1 small onion
- 2 cloves of garlic
- 500 ml vegetable broth
- Lime juice, salt, pepper
- Fresh coriander for garnish
Preparation:
- Fry the chopped onion and garlic in a little olive oil, then add the diced zucchini.
- Pour broth over vegetables and cook until soft.
- Blend the soup with the peeled avocado and lime juice until smooth. Season to taste and serve with cilantro.
Avocados are perfect for a variety of lunch and dinner dishes, adding healthy fat and unique flavor. In the next section, we'll share avocado dessert ideas that will delight any sweet tooth!
Ideas for avocado as a dessert
Avocados aren't just a great addition to savory dishes—thanks to their creamy consistency and subtle flavor, they're also an ideal ingredient for desserts. They naturally enrich them with healthy fats and give them a velvety texture.
Here are some ideas for delicious and healthy avocado desserts:
11. Chocolate avocado mousse
Ingredients:
- 2 ripe avocados
- 3 tablespoons of natural cocoa
- 2–3 tablespoons maple syrup or honey (to taste)
- 1 teaspoon vanilla extract
- 2–3 tablespoons of plant milk (optional if the consistency is too thick)
Preparation:
- Blend all ingredients in a blender until smooth.
- Transfer the mousse to small bowls and chill in the refrigerator for at least 30 minutes.
- You can decorate it with fresh fruit, grated dark chocolate or coconut flakes.
12. Lime tart with avocado (cold)
Ingredients for the base:
- 1 cup of almonds or nuts
- 1 cup dates (soaked for 10 minutes in warm water)
- A pinch of salt
Ingredients for the cream:
- 2 ripe avocados
- Juice and zest of 2 limes
- 3–4 tablespoons of maple syrup
- ½ cup of coconut milk
Preparation:
- Blend the dates and almonds into a sticky mass, then spread it over the bottom of the cake tin, pressing it down lightly.
- In a blender, blend the avocado, lime juice and zest, maple syrup, and coconut milk until smooth.
- Spread the cream evenly over the base and place the tart in the fridge for a few hours (preferably overnight).
- Garnish with lime slices and coconut flakes before serving.
13. Smoothie bowl with avocado and fruit
Ingredients:
- 1 ripe avocado
- 1 banana (preferably frozen)
- ½ cup of plant milk
- 1 teaspoon peanut butter
- Fruits and toppings for decoration (e.g. berries, banana slices, granola, chia seeds)
Preparation:
- Blend avocado, banana, plant milk and peanut butter until smooth.
- Transfer to a bowl and decorate with your favorite fruit and toppings.
14. Avocado Brownie
Ingredients:
- 1 large ripe avocado
- 1 cup almond or oat flour
- ½ cup of natural cocoa
- 2 eggs or vegan substitute
- ½ cup of honey, maple syrup or coconut sugar
- 1 teaspoon baking powder
- A pinch of salt
Preparation:
- Blend the avocado with honey (or other sweetener) until smooth. Add the eggs, cocoa powder, flour, baking powder, and salt, mixing until smooth.
- Transfer the mixture to a baking tin lined with baking paper and bake at 180°C for about 25–30 minutes.
- Once cooled, cut into pieces and serve.
15. Avocado and coconut ice cream
Ingredients:
- 2 ripe avocados
- 1 can of coconut milk (400 ml)
- 3–4 tablespoons of maple syrup
- Juice of 1 lime
Preparation:
- Blend all ingredients in a blender until smooth.
- Transfer the mixture to a container and place in the freezer for a few hours, stirring every hour to prevent the ice cream from forming ice crystals.
- Before serving, take them out for a few minutes to make them easier to stack.
Avocado desserts are a combination of health and flavor. Whether you're craving something refreshing or more filling, avocados will be a great addition to your culinary experiments.
Other unusual avocado ideas
Avocados are an incredibly versatile fruit that can be used in countless creative ways—not only in the kitchen but also in everyday life. Below, you'll find some unusual ideas that might surprise and inspire you.
16. Avocado Pesto
Avocado can replace olive oil in classic pesto, giving it a unique creaminess. Simply blend avocado with basil, garlic, cashews or almonds, and lemon juice. This pesto is perfect for pasta, sandwiches, or salads.
17. Dip for vegetables or chips
Guacamole is a classic, but avocado can also be used as a base for other dips. Simply blend it with plain yogurt, spices, and a dash of mustard to create a creamy sauce perfect for veggies, chips, or baked potatoes.
18. Avocado baked with egg
Avocados make great baking dishes. Simply cut them in half, remove the pit, and widen the cavity. Then, crack an egg inside. Bake the whole thing in the oven for about 15 minutes at 180°C. This snack is healthy, tasty, and impressive.
19. Avocado in alcoholic cocktails
Avocados also add a velvety texture to alcoholic cocktails. Try making an avocado daiquiri by blending avocado with rum, lime juice, a pinch of cane sugar, and ice. It's an unusual yet incredibly delicious way to use this fruit in drinks.
20. Avocado butter
Instead of spreading butter on bread, use creamy avocado flesh. You can add a pinch of salt, lemon juice, and even chopped herbs like chives or dill. This spread tastes great on whole-grain bread or toast.
21. Natural cosmetic – avocado mask
Avocados are an excellent source of nutrients like vitamin E and healthy fats, which are great for the skin. Simply mash the avocado flesh and apply it to your face as a mask. You can add a little honey or plain yogurt to enhance the moisturizing and nourishing benefits.
22. Avocado seed oil
If you have access to avocado pits, you can try squeezing the oil out of them—though this requires the right tools. Avocado pit oil has regenerative and moisturizing properties, making it an excellent natural cosmetic for skin and hair.
Organic avocado oil 50 ml - Etja
23. Addition to cream soups
Avocado can be added to hot cream soups, such as cream of tomato, pumpkin, or broccoli, to give them a velvety texture. Simply blend the avocado flesh with the remaining ingredients before serving.
24. Salty avocado in sushi
Avocado is a popular sushi ingredient, but you can also use it as an alternative to fish in vegan versions of this dish. Thinly slice the avocado and combine it with vegetables, rice, and nori to create healthy and colorful rolls.
25. Fat substitute in baked goods
Avocados are a great substitute for butter or oil in cakes and muffins. Their consistency adds moisture and tenderness to baked goods while also enriching them with healthy fats.
Avocados are a true culinary treasure that can be used in countless unique ways. It's worth experimenting and discovering their potential both in and out of the kitchen!
What can you make with avocado? Summary
Avocados are an incredibly versatile and nutritious fruit that deserve a permanent place in our diet. Thanks to their rich nutritional content, including healthy fats, vitamins, and minerals, they are not only delicious but also a healthy base for many dishes. From breakfast, through lunch and dinner, to desserts and other unusual applications, the possibilities for their use are almost endless.
In this article, we showed you how to choose the perfectly ripe avocado, presented recipes for various meals, and suggested creative and unusual ways to use it in the kitchen and beyond. We hope these inspirations will help you discover the full potential of this unique fruit.
