Luxurious, rich, creamy…like butter, avocado makes everything it touches into something far more delicious. But unlike butter, whose sky-high saturated fat content means it’s a treat best enjoyed sparingly, avocados can (and should!) be eaten regularly. Yes, the fruit (it is in fact a fruit, if you were wondering) is high in fat, but it’s high in the beneficial kind—monounsaturated fat—that helps increase “good” HDL cholesterol. Another perk? Avocados are packed with protein to help keep your energy up and hunger at bay.
Try these 10 recipes for tasty new ways to get more of this superfood!
4 oz rum (a mix of gold and silver is best)
1/4 medium-ripe avocado
1/2 oz half-and-half
1/4 oz fresh lemon or lime juice
2 oz simple syrup (equal parts sugar and water)
1 1/2 c ice cubes
Combine the ingredients and blend until smooth.
NUTRITION (per serving) 252.7 cal, 0.9 g pro, 17.7 g carb, 2.3 g fiber, 14.4 g sugar, 6.1 g fat, 1.2 g sat fat, 9.9 mg sodium
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Chicken Soft Tacos With Tangy Guacamole
1/4 c plus 2 Tbsp vegetable oil, divided
3 cloves garlic, halved
2 serrano chile peppers or 1 jalapeño, halved
1/2 c loosely packed cilantro
1/3 c freshly squeezed lime juice (about 2 limes)
1 tsp salt, divided
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breast halves (about 1 1/4 lb)
1 white onion, sliced 1/4-inch thick
2 ripe Hass avocados
12 6-inch corn tortillas
1. HEAT 1/4 c of the oil in small skillet over medium heat. Add garlic and chile peppers and cook, stirring frequently, until just brown, 1 to 2 minutes.
2. PROCESS the cilantro, lime juice, 1/2 tsp of the salt, and black pepper in blender or food processor until smooth.
3. PLACE chicken in shallow dish and spread half the garlic mixture over all sides of chicken. Heat 1 Tbsp oil in large skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden but still slightly crunchy, about 5 minutes.
4. CHOP enough of the onion to make 1/4 c and set aside. Put rest of onion on a plate.
5. PEEL and pit avocados and put flesh in a bowl. Add reserved chopped onion, remaining garlic mixture, and 1/4 tsp of the salt. Coarsely mash with potato masher or fork.
6. RETURN skillet to medium heat and add remaining 1 Tbsp oil. Lift each breast and let excess marinade drip off. Discard extra marinade. Add chicken to hot pan and sprinkle with remaining 1/4 tsp salt. Brown on one side, about 5 minutes, then flip and finish cooking, 3 or 4 minutes longer. Remove to cutting board.
7. PUT reserved sliced onion in the skillet to reheat. Scrape up any brown bits stuck to the bottom of the pan. Cut chicken across the grain into 1/4″ slices and toss with onion in pan.
8. SERVE with warm tortillas and guacamole.
NUTRITION (per serving) 421.4 cal, 26 g pro, 29.6 g carb, 6.8 g fiber, 2 g sugar, 23.2 g fat, 2.5 g sat fat, 476.6 mg sodium
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Mexican Shrimp And Avocado Salad
1 lb shrimp, peeled and deveined
1/2 tsp grated lime peel
3 Tbsp lime juice
1 tsp ground cumin
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 lb red tomatoes (1 1/2 c), cut into 1/2-inch chunks
1/2 c coarsely chopped sweet white onion
1/4 c coarsely chopped fresh cilantro
2 Tbsp coarsely chopped fresh cilantro
2 Tbsp chopped pimiento-stuffed green olives
2 Tbsp minced fresh jalapeno pepper, with the seeds
2 Tbsp olive oil
1 ripe avocado, halved, pitted, peeled, and cut into chunks
4 c mixed blend of greens
1. PLACE the shrimp in a medium bowl and add the lime peel, 1 Tbsp of the lime juice, 1/2 tsp of the cumin, 1/4 tsp of the salt, the black pepper, and cayenne pepper to taste. Mix well, cover, and set aside while preparing the salad.
2. ADD the tomatoes, onion, 1/4 c cilantro, the olives, jalapeno pepper, oil, and the remaining 2 Tbsp lime juice, 1/2 tsp cumin, and 1/4 tsp salt to another medium bowl. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently.
3. PLACE the mixed greens in a large shallow bowl and mound the avocado mixture in the center.
4. COAT a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for 4 minutes, or until just opaque in the thickest part.
5. ADD the shrimp and any pan juices to the salad and sprinkle with 2 Tbsp cilantro. Serve immediately.
NUTRITION (per serving) 310.4 cal, 5.4 g pro, 14.5 g carb, 6.7 g fiber, 4.9 g sugar, 17.5 g fat, 2.5 g sat fat, 572.4 mg sodium
Chilled Cucumber-Avocado Soup
2 unpeeled cucumbers
1 c vegetable broth
2/3 c each of yogurt and milk
2 Tbsp chopped onion
1 Tbsp each of lemon juice and chopped mint
1 tsp vinegar
Pinch of cayenne
Salt and freshly ground pepper
1. COMBINE 2 unpeeled cucumbers, 2 avocados, 1 c of vegetable broth, 2/3 c each of yogurt and milk, 2 Tbsp of chopped onion, 1 Tbsp each of lemon juice and chopped mint, 1 tsp of vinegar, and a pinch of cayenne in a blender.
2. PUREE and then season with salt and freshly ground pepper.
3. CHILL at least 4 hours, or even overnight, before enjoying this do-ahead warm-weather treat.
NUTRITION (per serving) 230 cal, 6.6 g pro, 20.6 g carb, 7.9 g fiber, 8.9 g sugar, 15.6 g fat, 2.6 g sat fat, 188.7 mg sodium
Green Breakfast Burrito
1 1/2 Tbsp butter
4 beaten eggs
1 1/2 c chopped fresh spinach
Salt and pepper
1 avocado, sliced
Tomato salsa or salsa verde
1. MELT 1 1/2 Tbsp butter in a nonstick skillet on medium heat. Stir in 4 beaten eggs and 1 1/2 c of chopped fresh spinach; add salt and pepper.
2. COOK, stirring, until the eggs are softly scrambled, about 2 minutes.
3. WRAP the eggs in warm corn tortillas. Top with sliced avocado and tomato salsa or salsa verde.
NUTRITION (per serving) 361.6 cal, 15.9 g pro, 17.6 g carb, 5.6 g fiber, 1.9 g sugar, 26.7 g fat, 9.8 g sat fat, 329.4 mg sodium
Southwestern Chicken Salad With Crispy Tortilla Chips
1 whole-wheat tortilla (10″ diameter)
Zest of 1 lime
1/2 tsp minced garlic
1/2 tsp cumin
1/8 tsp red pepper flakes
1 1/2 c cooked chicken, pulled from 1/2 rotisserie chicken, skin discarded
1 Tbsp fresh lime juice
1 Tbsp olive oil
1 Tbsp (or more, to taste) chopped cilantro
8 c mixed greens
1 red bell pepper, sliced
1/4 avocado, sliced
1. PREHEAT oven to 400°F. Cut tortilla into quarters and each quarter into two wedges. Place on baking sheet and bake until crisp, about 5 minutes. Remove from oven and set aside.
2. PLACE lime zest, garlic, cumin, and red pepper flakes in medium bowl and stir. Add chicken and toss well to coat.
3. COMBINE lime juice, oil, and cilantro in a large salad bowl. Add greens, red bell pepper, and avocado and toss well.
4. TOP salad mix with chicken. Place toasted tortilla wedges around edge of salad bowl.
NUTRITION (per serving) 392.5 cal, 38.5 g pro, 25.7 g carb, 10.2 g fiber, 5.2 g sugar, 16.1 g fat, 2.6 g sat fat, 254.9 mg sodium
Perfect Fruit And Veggie Smoothie
1 med apple, peeled, cored, and sliced
1/3 ripe Hass avocado
1/2 c frozen spinach
1/2 c low-fat plain yogurt
1/2 c pasteurized egg whites
1/4 c raspberries (frozen or fresh)
1/4 c water
In a blender, combine all of the ingredients until smooth and creamy. Pour immediately into a tall glass.
NUTRITION (per serving) 395.8 cal, 25.8 g pro, 44.5 g carb, 12.8 g fiber, 27.8 g sugar, 12.9 g fat, 2.7 g sat fat, 488.8 mg sodium
Chocolate Avocado Shake
1/2 ripe Hass avocado
2 Tbsp brown sugar
2 Tbsp coca powder
1 tsp vanilla extract
1 1/2 c skim milk
Place all ingredients in a blender and blend until smooth. Serve over ice.
NUTRITION (per serving) 169 cal, 8 g pro, 23 g carb, 4 g fiber, 6 g fat, 1 g sat fat, 103 mg sodium
1 can white albacore tuna packed in water, drained and rinsed
1. CUT open and pit the avocados.
2. SPOON a heap of tuna in the crater where the pits were.
3. DRIZZLE with the lemon juice and serve.
NUTRITION (per serving) 469.7 cal, 99.2 g pro, 34.7 g carb, 27 g fiber, 2.8 g sugar, 65 g fat, 8.6 g sat fat, 240.8 mg sodium
Brown Rice California Rolls
1 c short-grain brown rice
2 c water
3 Tbsp seasoned rice vinegar
1 Tbsp sugar
6 sheets nori
1 Hass avocado, peeled, pitted, and cut into 18 slices
8 ounces imitation crab stick (surimi), cut into 6 equal portions
Reduced-sodium soy sauce
1. COMBINE the rice and water in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer until the water is absorbed, about 20 minutes. Remove from the heat and let stand for 10 minutes.
2. COMBINE the vinegar and sugar in a small bowl and stir into the rice. Let stand for 15 minutes.
3. PLACE a bamboo sushi mat on a work surface. Place a sheet of nori on the mat with a long side closest to you. With slightly damp hands, spread 1/2 c of the rice on the nori, leaving a 1″ border along the top edge. Arrange 3 avocado slices end to end in a horizontal line about 1 1/2″ from the edge closest to you. Top with 1/6 of the crab.
4. GRASP the edges of the nori and the mat closest to you. Fold the bottom over the filling and roll up, jelly roll–style, pressing down slightly with each quarter turn. Seal the roll with a few drops of water or grains of rice on the edge of the nori. Repeat with the remaining ingredients to make six rolls.
5. TRANSFER the rolls to a cutting board. With a serrated knife dipped in hot water, cut each roll crosswise into six pieces.
6. SERVE with wasabi and soy on the side.
NUTRITION (per serving) 186.5 cal, 4.5 g pro, 32.6 g carb, 3.4 g fiber, 4 g sugar, 4.2 g fat, 0.5 g sat fat, 242.4 mg sodium
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