12 things to do with an avocado

Posted on October 30th, 2012

Avocados. They’re one of the best foods to stock up on while quitting sugar. And since so many of you are doing the Quit Sugar Dance just now, I thought I’d do a little post dedicated to these balls of goodness (and give you some recipe ideas). PS. It’s not too late to join the pre-Christmas IQS program. It’s free. And fun. And there are more than $4000 worth of giveaways circling about. Details here.

Chocolate peanut butter mud shake, recipe below

But back to avocados. There are over 70 varieties of avocado in Australia and you’ll pretty much always find one in season. These little gems are high in water (about 75 per cent), nutrient dense, and rich in fibre and monosaturated fats. They’re one of the richest sources of beta-sitosterol,  clinically proven to reduce levels of ‘bad’ cholesterol. They also have a strong antioxidant capacity, to help prevent the healthy fats going rancid too quickly. But enough of the ode…check out these ideas for eating them:

1. Add cubes to your scrambled eggs.

2. Spread over Vegemite on toast…with some chili flakes on top (a taste sensation I discovered at Cafe Gitane in New York).

3. Chop into cubes and eat with Tamari drizzled over the top.

4. Mix with leftover roast chook and some grated cheese and pop under the grill (on toast or flat bread).

5. Avocado and coconut popsicles. For the recipe, check out my I Quit Sugar Cookbook.

avocado popsicles, recipe from the I Quit Sugar Cookbook

6. You’ll also find in my cookbook a recipe for a Cooling Avocado soup and an Avocado and Chocolate Mousse

7. Try them in this lovely anti-oxidising soup. Great for summer.

avocado and green tea chilled soup

  • 3 ripe avocados, peeled and chopped
  • 2 cups natural yoghurt
  • ¹/³ cup cashews
  • ¹/³ cup coriander, chopped
  • ¹/³ cup onion, chopped
  • 1 tbsp apple cider vinegar
  • 1 cup green tea, brewed and chilled
  • ¼ tsp freshly ground white pepper
  • ½ tsp paprika
  • sea salt to taste
In a food processor, combine avocado, yogurt, cashews, coriander, onion,  vinegar, green tea, sea salt and pepper. Blend until smooth. Remove from blender and transfer to a large bowl. Cover and refrigerate for 2 hours. Ladle soup into bowls and sprinkle with paprika. Serve chilled.

8. Add to coconut milk soup (when the soup is cooled).

9. Blend into a smoothie. How about this one:

Chocolate peanut butter mud shake

makes: 4 normal serves, 8 kiddie serves

  • 3 1/2 cups unsweetened almond milk (or plain milk)
  • 4 tbls unsweetened peanut butter
  • 2 soft avocado
  • ¼ cup raw cacao powder
  • 2  teaspoon stevia granules
  • 2 big handfuls of ice cubes

Place all ingredients in a blender, preferably a high-powered one, and whiz. If you’re using a regular blender or stab-mixer, add a little water. Pour into glasses to serve. Pop in a straw.

10. Make an avocado and almond dip by blending 1 avocado, 1/2 cup cream cheese (see my recipe here), a clove or garlic and a dash of lemon juice, then stir through a handful of flaked almonds.

11. Add slices to grapefruit segments and slices of fennel.

12. Blend with coconut cream and skyr to make an avocado and coconut breakfast mousse.

 Anything special you do with avocados? Any tips you’d like to add?

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  • http://www.yummyinspirations.net/ Jolene @ Yummy Inspirations

    So many delicious ideas! My kids would absolutely LOVE the Chocolate Peanut Butter Mud Shake. I often blend Avo with a handful of spinach leaves and spread it on sandwiches for the kids – great if your kids aren’t fans of spinach but LOVE Avo. (as mine do!)


  • Andrea

    Great recipe ideas, Sarah! I am definitely a long time advocate of avo with vegemite on toast, although I’ve never tried chilli flakes on top. A poached egg works nicely too!

    A uni mate of mine has moved back to the country to take over her family’s avocado farm in Barham, NSW. You can buy the most perfect avos online, that are free from bruises as they’ve only ever been touched by the picker and the packer before they reach your door.


    A shameless plug for my friend I admit, but it’s great to support local, family run businesses wherever we can. Check ’em out!


    Becs Reply:

    Andrea – awesome! Totally signing on to that subscription service, I’m so sick of getting average Avo’s :)


  • Belinda

    I can’t wait to try the Avocado and Coconut Popsicle. But my all time favourite snack is 1/4 avocado, mashed with 3 table spoons on Greek yogurt. Yummo!


  • seeker

    like the look o’ that shake! thank you!

    why does ‘avocados’ not have an ‘e’?! i know it doesn’t … but why?!! guess its like the way i wonder why smoking doesn’t have an ‘l’ ….

    haha, i think i need to eat more avocados!

    have a great day y’all :)


  • http://www.jossieloves.blogspot.com.au Jos

    Hand’s down – best marriage is avocado teamed with hummus on gf toast. Heaven.


  • B

    Yummo, I love your avo popsicles – My fav way to eat more avo is to add it to my green smoothies for extra creaminess.


  • http://www.shopnaturally.com.au Jo @ Shop Naturally

    I had a salad for dinner last night. My favourite little combo in the salad was avocado and paired up with pumpkin pieces cooked in coconut oil. It’s divine.

    As per the ad up in the right hand column (and in your newsletter), we only stock the yummiest coconut oil and there’s a $10 voucher for you all to use if you’ve never tried it. Visit http://www.shopnaturally.com.au/i-quit-sugar-promotion.html for the $10 voucher.


  • http://www.thenaturalnutritionist.com.au Steph Lowe

    Choc Avocado Smoothie, Avo & Feta Mash, Scrambed eggs with vegie spread & Avo on GF toast..The list goes on! Avocados are definitely my #1 staple item!


  • Bec

    Mmm I like the sounds of that soup!
    I like hollowing out where the seed was a little more, then baking an egg in it.. Kinda like eggs benny but without the muffin :)


    Jane Reply:

    Bec, how long does that take in the oven and what temp?


  • Jane

    I sometime just eat half an avo with lemon juice and salt on top and scoop it out for an afternoon snack.


  • Diana

    I had that avo chili toast at Cafe Gitane too! Absolutely divine and a great place too :-)


  • Bianca

    Hello lovely Sarah! I’ve been following your blog for a while now and have your ebooks – “project sugar free me” started last week and despite feeling a wee bit hormonal, and having some unexpected stressors pop up (!), I have not had my carb cravings rear their ugly head. If they have been grumbling in the background, your advice of eating fat has settled them down. I do have a question though… I read an article recently talking about keeping the carb count to 5 or 10g per 100g which would rule out rye bread, rice cakes etc which I know you and David Gillespie say are ok. Can you let me know what the thinking is here? Is it ok to have these in moderation once you are sugar free maybe? Thanks for your inspiring and beautiful blog – you are guiding me (and in turn, my daughter) to glowing health and I’m truly thankful for that.


  • Karen

    The avocado and tahini dip from the supercharged food website is amazing! I dollop it into homemade soup, top crackers with it, add to salads or just scoop it up on a spoon. So tasty and satisfying. Avocados are such an important part my no sugar diet as they are so filling and nourishing, can be used in both savoury dishes and puddings and have that awesome creamy, melting ‘mouth feel’. Now that my taste buds have adapted, an avo actually tastes really sweet and will substitute for pudding on its own.


  • http://www.athomechef.com.au patricia

    Hi, love all the things to do with avocado…such a great product. I like it mashed by hand w/fresh chili, lime, salt and red onion and coriander (guacamole). Tick is to mix by hand so there is some texture. I also like it in green smoothies and I add to my homemade chili .


  • http://www.alittlenourishment.com Kristy @ a little nourishment

    Guacamole, under poached eggs, on toast with fresh tomato (the lunch I just ate!), in a smoothie, on a salad, in a BBQ chicken sandwich, with freshly peeled prawns… the list is endless. So in love with the humble avo.
    K xx


  • http://twitter.com/eskimojo eskimojo

    I think you’ve featured GirlsGone Child’s Quinoa huevos rancheros – scrambled eggs mixed in with quinoa, avocado and diced tomato, with lots of salt and pepper. So awesome.


  • Kerrie

    My first thought when I read #2, avocado with vegemite and chili was… really? Are you crazy? But now I just can’t stop thinking about it and have to try it!! Ha ha!

    Really keen to try the avocado & coconut popsicles too, so will give them a go at the same time.

    I LOVE avocados, but so many of these flavour combos I had just never thought of… thanks! :) Off to the shops now to get me some avo’s!


    eskimojo Reply:

    This is one I have a lot too, and my colleagues find it quite strange. My answer – what do you normally put with vegemite? Butter, because the fat cuts through the strength of the vegemite. Avocado’s doing the same thing, but is yummier. Plus chilli should just go with everything, always =D


    Sharon in Philly Reply:

    I love Vegemite with avo as well, I was only just introduced to it, now I need to add the chili


  • http://lemongrass-love.blogspot.com.au/ Erin @ Lemongrass Love

    You are seriously good.


  • http://todayforjane.blogspot.com today for jane

    Great list Sarah! Another thing I love to use avos for is guacamole. Just zizz up some avocado, coriander and lime in the food processer and voila – a fantastic IQS snack!


    Nicole Reply:

    Skewers of prawns (grilled in coconut oil), avocado and mango (alternate twice). I like to toss the cubes of avocado in a bit of toasted coconut for both the taste and texture. YUM!


  • bron

    oh I wish I could eat avocado… all of these things sound so fantastic, and I know what a ‘super’ food it is! In my teens I ate one every day, then one day had a bad one, became really ill, and have not been able to eat them since. I thought it was all in my head, but a number of times have eaten something that has made me violently ill, only to find that there was a smidgen of avocado spread on it or whatever. I have no idea why this is, and it’s really frustrating, as I used to love them, but now I’m just scared of them!!! Any answers to the curious ailment would be appreciated, as would any alternative ideas.


  • Cosi

    Hi Sarah,
    I wonder if you could maybe answer a question about IQS and stevia, an ingredient in this recipe? I am a big fan of the IQS approach, I limit sugar and eat a small amount of low fructose fruits (banana, berries) because of fructose malabsorption. What is the rationale for using stevia (not good for fructose mal and highly processed) as opposed to half a ripe banana, to sweeten as well as taking advantage of the potassium, vitamins etc in the banana…?
    I’ve spoken to a couple of nutritionist friends who are really sceptical of stevia…largely because it’s just so processed.
    Thank you, I’m now off to eat a salad with avocado, sprouts and quinoa!


  • Alysa

    I had a Portuguese flatmate once who introduced me to avocado halves topped with diced tomatoes and drizzled with worcestershire sauce. Yummo…

    Also, I made the avo/coconut popsicles last week from the cookbook, intending to give them all to my little daughter as treats. However they are disappearing fast as I find they are great for 3pm munchies…

    Thanks Sarah!


  • http://personal-trainers-sydney.com.au Dan Clay

    Thanks Sarah. Keep Up The Energy!!!


  • Deb

    Avo on toast with a bit of salt and pepper and tabasco sauce…perhaps one of myfavourite snacks…feel like one now actually


  • Kaz

    I love the simple snack of a ryvita topped with mashed avocado with sliced tomato on top and a little cracked black pepper


  • Sarah

    Chocolate dip! No-one can guess avocado is the main ingredient. 2 Avo’s, 1 Banana, 2T Coconut Oil, 2T Coconut Oil. Yummo! If it’s not sweet enough you could add1T Rice Malt Syrup or Honey to sweeten, but if you use a ripe banana there is no need.


  • Sandie

    Avocado, tahini and cold roasted pumpkin on Kamut or Spelt toast for breakfast.
    It will keep you going till lunchtime at least.


  • http://Www.rhiiannondwyer.com Rhii

    I like them cut up with fresh chilli & tomato, served on lettuce.

    I also love halving them and sprinkling salt & balsamic vinegar over them & eating it with a spoon.

    Looking forward to trying some of these recipes.


  • Jules

    Avocado and greek fetta smash on toast with vegemite seems to be the latest trendy thing the Melbourne burnch cafes have picked up on… particularly good with a poached egg and a wedge of lemon to squeeze over the top.

    My personal favourite is to roughly mash some avocado and horseradish cream mustard together for the BEST quick n easy guacamole… it’s so damn good.


  • Jules

    *brunch cafes


  • Diana

    I’m a relative newcomer to avocado and LOVE it! But I’m wondering what a ‘serving’ is – how much is enough for nutritional benefit vs how much is too much (daily/weekly). It’s very easy to go overboard when making dips or smoothies with it! Thanks in advance :)


  • Jane

    Love All the comments. I too wonder about the use of bread, as I has given it up before I did the IQS program. I am now looking into the Paleo lifestyle which rules out grains altogether. So will just eat the avo with veggies and in salads. I have also steered away from Vegemite for years because of the salt. Interesting that it’s used a lot nowadays. By not eating bread I don’t have the bloated stomach or tummy muffin top anymore. I guess it’s personal choice in the end and what’s best for you. The othèr thing I wanted to comment on was in the past 6 months since changing eating habits I have never once thought about portion sizes or calorie counted. I know that I eat predominately low carb high protein with the MUFA’s and all the other good stuff. More portions got bigger actually.i power walk everyday and have lost 6 kilos. My husband lost 15. We don’t calorie count or ever look at our portions. We tend to eat when we are hungry. Very rarely do we eat or have the need to eat in between meals. So it’s interesting what works for each person.


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  • Mona

    Avocado is one of my desert island, cannot-live-without foodstuffs. When I worked in Morocco, I learned to eat them with some smooth mustard in the hole…this was a revelation to me. It is delicious and I continue to eat them this way…when I’m not mashing them, or toasting them with melted cheese…or blitzing them with something…


  • Jackie

    I think avocadoes, like mangoes, are sacred. I can’t bear the thought of mashing them in with anything else. They should be eaten on their own with nothing else to take away from their devine flavour. I just add a little salt to avocadoes and eat them on a gluten free cracker. Occasionally, I will make guacamole or put them in a garden salad.


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  • Lauren

    I love mixing half a mashed avo with a tbs of homemade pesto, a squeeze of lemon juice and a big pinch of salt. I have it as a dip, or spoon it onto chicken breast. my favourite thing is to put it on top of a whole roasted sweet potato and have it for lunch with rocket. YUM


  • Scarlet

    My husband is from a tropical island, and when we met he taught me how the locals there eat avocados. They smash them onto toast and drizzle with lychee honey. It’s out of this world delicious.

    Also, I found out recently that avo seeds shouldn’t be thrown out. They have heaps of cool uses, and as this is a site for waste haters I thought I’d share. I’ve already made the avocado pit shampoo & an avo seed smoothie from this article, and will be trying more stuff out: http://www.squidoo.com/avocado-seed


  • Sarah

    Re: Chocolate Peanut Butter Mud Shake – Most delicious chocolate milkshake I’ve ever tasted! Delish. Thanks for the recipe!


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