23 Delicious Ways to Eat an Avocado
By Arlene Semeco, MS, RD
Avocados can be added to many recipes to give your meals a nutritional boost.
Just 1 ounce (28 grams) provides good amounts of healthy fats, fiber, and protein.
Here are 23 interesting ways to add avocados to your diet.
The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper.
You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar, or lemon juice.
A quick way to season an avocado is to cut it into chunks and drizzle it with a little olive oil, balsamic vinegar, pepper, and salt.
If you're looking for more nutritious morning meals, try incorporating avocados into your breakfast.
One way to do this is to fill half an avocado with one egg and bake for 15–20 at 425℉ (220℃) until the egg white has fully set.
You can also top the avocado with crumbled, cooked bacon and season it with fresh herbs and spices like parsley, cayenne pepper, salt, and regular pepper.
Furthermore, you can replace the eggs with other ingredients, such as tuna, chicken, vegetables, and fruits.
A simple online search will give you plenty of stuffed avocado recipes to choose from.
3. In Scrambled Eggs
If you want to give a regular morning dish a twist, incorporate some avocado into your scrambled eggs.
Simply add diced avocado to your eggs while they're cooking in a pan. Make sure to do this when the eggs are halfway cooked to avoid burning the avocado and continue cooking them until the avocado is warm.
If you prefer cooler avocado, add it after the eggs are cooked and off the stove.
Finish the dish by topping it with some shredded cheese and season it with salt and pepper to taste.
4. On Toast
It's possible to substitute regular spreads like butter and margarine with avocados.
Using puréed avocado as a spread on toast and sandwiches also adds extra vitamins and minerals to your meal.
5. In Guacamole
Guacamole might be among the most famous Mexican dishes.
You can make it using only avocados, herbs, and seasonings, or you can combine it with other great ingredients like corn, pineapple, broccoli, and quinoa.
6. As a Substitute for Mayo
Avocados can be an ideal substitute in dishes that use mayonnaise as a binder ingredient.
For example, you can use avocado to make tuna, chicken, or egg salads.
7. In Salads
Since salads can be light in calories, adding avocados can make them a more filling meal.
8. In Soups
Another excellent way to enjoy avocados is in soups.
Avocados can be used as the main ingredient to make avocado soup, or you can add chunks of this green fruit to other soups.
You can find many nutritious soup recipes that incorporate avocados online. These soups can often be enjoyed chilled or hot.
9. As a Substitute for Sour Cream
Avocados can be perfect for dishes that are usually made with sour cream.
For instance, you can make baked potatoes topped with mashed avocados and shredded cheese.
Another option is to make a dairy-free sour cream substitute by blending:
- 2 avocados
- the juice of 2 limes
- 2 tablespoons (30 ml) of water
- 2 tablespoons (30 ml) of olive or avocado oil
- a pinch of salt
- a pinch of pepper
10. In Sushi Rolls
Sushi is a staple in Japanese cuisine. It's usually made using rice, seaweed, and fish or shellfish.
However, avocados are widely used in sushi rolls as well. They have a creamy mouthfeel and can be used to fill or top sushi rolls.
Avocados can also be grilled, making them a great side dish, especially for barbecued meats.
Simply cut an avocado in half and remove the seed. Drizzle the halves with lemon juice and brush them with olive oil. Place the cut side down on the grill and cook for 2–3 minutes.
Finally, season them with salt and pepper or any other seasoning of your choice.
Avocado pickles are delicious and can be used in any dish in which you would typically use avocados, such as salads and sandwiches.
To make them, place 1 cup (240 ml) of white vinegar, 1 cup (240 ml) of water, and 1 tablespoon of salt in a saucepan and bring the mixture to a boil.
Then, pour the mix into a jar and add three diced, unripe avocados. Finally, cover them with a lid and let them marinate for a couple of days before eating.
The pickling solution can be flavored with different ingredients like garlic, fresh herbs, mustard seeds, peppercorns, or chilies.
13. As Fries
Avocado fries can make a scrumptious side dish, appetizer, or substitute for regular potato fries.
They can either be deep fried or, better yet, baked for a healthier version.
You can enjoy your avocado fries with different dipping sauces, such as ketchup, mustard, aioli, or ranch.
14. As a Topping
Avocados are a great addition to many recipes. For example, avocado slices are perfect to top sandwiches, burgers, and even pizza.
They're also great for sprinkling on typical Mexican dishes like tacos and nachos.
15. In Smoothies
Smoothies can be a perfect meal or snack substitute.
For a quick smoothie, blend the following:
- 1 ripe avocado, halved and pitted
- 1/2 banana
- 1 cup (240 ml) of milk
- 1/2 cup (125 grams) of vanilla Greek yogurt
- 1/2 cup (15 grams) of spinach
- ice to taste
The options are endless when it comes to smoothies, and you can find countless recipes online or in specialized books.
16. As an Ice Cream
Avocado ice cream can be a healthier and more nutritious option than regular ice cream.
It can be made by combining avocado, lime juice, milk, cream, and sugar.
For a lighter option, you can substitute milk and cream for almond or coconut milk and sugar for honey.
Plus, avocado ice pops are a delicious and refreshing way to keep you cool on hot days.
17. In Salad Dressing
Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to your salad. Making your own dressing is always recommended to keep your salad nutritious and low in calories.
Salad dressing made with avocado not only has a smooth consistency, it's also delicious and full of nutrients.
Just blend together the following ingredients and add more water as needed to adjust the consistency:
- 1/2 avocado
- 1/2 cup (120 ml) of water
- 3/4 cup (12 grams) of chopped cilantro
- the juice of 1 lime
- 1 clove of garlic
- 1/4 cup (60 grams) of Greek yogurt
- 1/2 teaspoon of salt
- 1/4 teaspoon of ground black pepper
18. In Desserts
Avocado can be used as a vegan substitute for shortening, butter, eggs, and oils in baking.
Plus, swapping in avocado is easy, as 1 cup (230 grams) of oil or butter equals 1 cup (230 grams) of mashed avocado. Additionally, 1 egg equals 2–4 tablespoons (30–60 grams) of mashed avocado.
Avocado is often used to make chocolate cakes, brownies, mousse, and pudding, as its green color will be hidden in the dark chocolate color.
19. In Bread
Avocado is a great ingredient to make bread.
Switch it up by making your favorite banana bread recipe with avocado instead of bananas.
Alternatively, keep the bananas, add cocoa powder, and replace butter or oil with avocado for a scrumptious chocolate-avocado-banana bread.
20. In Hummus
Hummus is a nutrient-rich dish usually made with chickpeas, olive oil, and tahini.
Adding avocado to this mixture can increase the fiber and healthy fat contents of the dish. Furthermore, the avocado contributes to the creaminess of the hummus.
21. In Pasta Sauces
Avocados can be used to make a delicious and creamy avocado sauce for pasta dishes.
Vegetables that go well with this sauce include tomatoes and corn.
Moreover, you can add a spin to your mac and cheese by incorporating avocado into the recipe.
22. In Pancakes
Pancakes are high in carbs, but adding avocado can provide extra nutrients, vitamins, and minerals.
These pancakes also have an attractive green color and creamy, thick consistency.
Additionally, you can add fruit like blueberries to increase the nutrient content of the pancakes.
23. In Drinks
Avocados can be used to make incredible cocktails like margaritas, daiquiris, or martinis.
Even though they're all made differently, they have a similar creamy consistency.
Non-alcoholic versions of these drinks can be made by simply omitting the alcohol.
The Bottom Line
Eating avocados has been shown to benefit your health in various ways.
They're surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
By Zahida Sherman
Cooking has always intimidated me. As a child, I would anxiously peer into the kitchen as my mother prepared Christmas dinner for our family.
Falling in Love With Food All Over Again<p>Slowly, through my most intimate relationships with friends and partners, I began to see the beauty — and rewards — of cooking.</p><p>I got tired of giving in to defeat and always bringing chips or paper products to social gatherings. I started asking my mom to send me her Christmas and Thanksgiving recipes. I even volunteered to host Thanksgiving dinner at my place.</p><p>Each time I heard my loved ones sing the praises of the foods I prepared for them, I felt a tinge more confident that I could carry out our traditions my way.</p><p>In reaching out to other relatives for their favorite recipes, I learned that they had a little help of their own. They didn't rely solely on their ancestral cooking instincts. They turned to Black chefs for guidance.</p><p>These 7 cookbooks by Black chefs have inspired my family and fed us in nutrients, joy, and spiritual sustenance. They're also helping me overcome my personal fears of cooking.</p>
Get CookingWhether you're in recovery from cooking fears like me, or are just looking to expand your culinary confidence with dishes honoring Black heritage, these Black chefs are here to support you on your journey.Turn on some music, give yourself permission to make mistakes, and throw down for yourself or your loved ones. Glorious flavors await you.
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By Tara Lohan
The conclusion to decades of work to remove a dam on the Middle Fork Nooksack River east of Bellingham, Washington began with a bang yesterday as crews breached the dam with a carefully planned detonation. This explosive denouement is also a beginning.
The History<p>The Middle Fork Nooksack drains glacier-fed headwater streams that run off the icy summit of 10,778-foot Mt. Baker. The Middle Fork joins the North Fork and then the mainstem of the Nooksack River, which travels to Bellingham Bay and Puget Sound. The entire Nooksack watershed stretches 830 square miles across Washington and into British Columbia.</p>
A Plan Comes Together<p>The Middle Fork dam is not a pool dam built for water storage. Much of the time, water flows over the top until dam operators drop a floodgate to divert water to new locations. That water travels about 14 miles through tunnel and pipeline to Mirror Lake, then Anderson Creek, and to Lake Whatcom before finally being delivered to residents' taps.</p><p>Before removing the dam, engineers had to move the water intake 700 feet upstream and situate it at an elevation that still enabled city water withdrawals throughout the year, regardless of flow conditions.</p><p>They also needed to make sure that the rushing water didn't sweep up fish and accidentally send them through the water-supply system.</p><p>"The solution required a fairly complex design in the intake structure, including a fish exit pipe out of that structure to put fish back into the river in a way that meets current environmental permit standards," explains LaCroix.</p>
Project layout for the removal of the Middle Fork Nooksack diversion dam and rebuilding of water intake. City of Bellingham<p>Despite the cost and the work, she says, being able to continue to meet their municipal water obligations while opening up habitat for threatened species has been a win-win.</p><p>"I think there's a lot of benefits to having a dam removal versus fish passage — the main one being that you get a free-flowing river that can be a dynamic ecosystem and change over time," she says. "A static fish ladder just can't provide that same level of ecosystem benefit."</p>
Restoration Success<p>Despite local authorities' championing dam removal on the Middle Fork, the project has largely flown under the radar, overshadowed in the Pacific Northwest by heated discussions about a much larger potential project — removing <a href="https://www.seattletimes.com/seattle-news/feds-reject-removal-of-4-snake-river-dams-in-key-report/" target="_blank">four federal hydroelectric dams on the lower Snake River</a>, a major tributary of the Columbia River.</p><p>Proponents of dam removal there see it as the best chance for recovering threatened salmon populations, including Chinook, which could help starving Southern Resident killer whales. Those dams also provide irrigation water, barge navigation and hydropower, so there's been more pushback against removal efforts.</p><p>Previous dam removals around the country, however, have proved successful at aiding fish recovery and river restoration.</p><p>Most notably the 1999 demolition of <a href="https://therevelator.org/edwards-dam-removal/" target="_blank">Edwards Dam on Maine's Kennebec River</a> restored the annual run of alewives, a type of herring essential to the food web. The fish run has gone from zero to 5 million in the two decades since dam removal. Blueback herring, striped bass, sturgeon and shad have also extended their reach. And the resurgence has brought back osprey, bald eagles and other wildlife, too.</p><p>The overwhelming success of river restoration on the Kennebec helped to spur a nationwide dam removal movement that's now seen 1,200 dams come down since 1999. Last year a record <a href="https://www.americanrivers.org/conservation-resource/a-record-26-states-removed-dams-in-2019/" target="_blank">90 dams</a> were removed in 26 states, including <a href="https://therevelator.org/cleveland-forest-dam-removal/" target="_blank">20 dams in California's Cleveland National Forest</a>.</p>
Spider excavators remove on dam on San Juan Creek in California's Cleveland National Forest. Julie Donnell, USFS<p>The results have been seen in the Pacific Northwest, as well, which boasts the largest dam removal thus far in the country. In 2011 and 2014, the demolition of <a href="https://therevelator.org/elwha-dam-removal/" target="_blank">two dams</a> on Elwha River, which runs through Washington's Olympic National Park, opened up 70 miles of habitat that had been blocked for a century. Scientists have started seeing all five species of salmon native to the river coming back, particularly Chinook and coho. Bull trout, they've observed, have increased in size since the dams were removal.</p>
Benefits on the Middle Fork Nooksack<p>McEwan hopes to see a similar outcome on the Middle Fork.</p><p>Like the Elwha the Middle Fork Nooksack is a relatively pristine river with little development, and dam removal is expected to provide a big boost to fish. The additional miles of spawning habitat are important, but so is the temperature of that water.</p><p>The dam removal will open access to cold upstream waters, which are ideal for salmon and getting harder to come by as climate change warms waters and reduces mountain runoff.</p><p>"This is really great for the climate change resiliency for these species," says McEwan.</p><p>Steelhead will get back 45% of their historic habitat in the river, and scientists expect Chinook populations to increase in abundance by 31%.</p><p>That <em>could</em> help Southern Resident killer whales.</p><p>"When you get to the ocean, it's a little bit of a black box in terms of what you can model and say definitively is going to help, but more fish is better for orcas," McEwan says.</p><p>Upstream habitat will see benefits, too.</p><p>Oceangoing fish like salmon enrich their bodies with carbon and nitrogen while at sea. When they return to their natal rivers to spawn and die, the marine-derived nutrients they carry back upriver become important food and fertilizer for both riverine and terrestrial ecosystems — aiding everything from trees to birds to bears.</p><p>"Once the fish start making their way back, it will start changing the whole ecological system," says Delgado.</p><p><span></span>But any ecological benefit from salmon restoration, either in the ocean or the upper watershed, won't be immediate.<br></p><p>"The population of salmon on the Middle Fork is so low that we expect it's going to take quite a while to rebound," she says. "But the big picture is that what's good for salmon is good for the region — our history and our destiny are intricately intertwined."</p><p>After decades of work, that process of restoration has finally begun.</p>
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By Katie Howell
A new tool called The Food Systems Dashboard aims to save decision makers time and energy by painting a complete picture of a country's food system. Created by the Johns Hopkins' Alliance for a Healthier World, the Global Alliance for Improved Nutrition (GAIN), and the U.N. Food and Agriculture Organization (FAO), the Dashboard compiles food systems data from over 35 sources and offers it as a public good.
By Manuela Callari
It can grow to a maximum of six inches (16 centimeters), change color depending on mood and habitat, and, like all seahorses, the White's seahorse male gestates its young. But this tiny snouted fish is under threat.
Building an Ocean Seahorse Destination<p>Seahorses are found in tropical and temperate coastal water worldwide, but are most abundant around Australia, China and the Philippines. </p><p>Trade in the tiny creatures is strictly regulated because of their use in traditional medicine, aquariums and their sale as dried curios. But because they are poor swimmers and cannot easily move elsewhere, habitat loss is a particular threat for these curious animals. </p><p>Seahorses wrap their tails around seagrass and corals to avoid being carried away on currents. They use the habitat to spawn and hide from predators such as crabs, while also feeding on riches of plankton and small crustaceans living in the reef.</p><p><span></span>Where corals aren't available, <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/aqc.1217" target="_blank">scientists</a> found seahorses taking up residence in fishing nets and old crab traps abandoned at the bottom of the ocean. </p>
Mixing With the Locals<p>Baby seahorse mortality is high in the wild because they are easily caught, so those bred in the protected environment of the aquarium weren't ready to be released into the wild until early May.</p><p>The team released 90 new arrivals into Sydney Harbor, placing some directly into the purpose-built hotels, and others onto a net that wild seahorses had already settled on.</p><p>Before setting them free, the researchers marked each young seahorse with a fluorescent tag with unique IDs inserted just beneath the skin to track how they get on in the different environments. </p><p>"The most exciting part was being able to put these animals into the wild and then go back a month later and still see them surviving and growing," said McCracken. </p><p>The seahorses will be old enough to mate and reproduce around October or November 2020. And researchers hope that by then, they will be able to breed with the wild population. </p>
Building a Global Seahorse Hotel Chain<p>With seahorses everywhere facing the loss of their coral reef homes, similar projects have sprung up in places like Greece and South Africa, home to the world's most endangered seahorse, the Knysna seahorse. </p><p>"The endangered South African seahorse is benefiting from something quite similar, even though it wasn't intentional," said Peter Teske, professor at the Department of Zoology, University of Johannesburg.</p><p>In the South African <a href="https://www.researchgate.net/publication/322649251_An_endangered_seahorse_selectively_chooses_an_artificial_structure" target="_blank">case</a>, seahorses have bedded down in "Reno mattresses" — wire cages filled with rocks — that were used to build a new marina. Researchers from NGO Knysna Basin Project found the structures acted as a refuge for the animals.<span></span></p><p><span></span>While Teske describes the seahorse hotels as "a positive news story" and a great way to create public awareness of conservation, he added that establishing artificial habitats in some areas will only prevent the extinction of local populations.</p><p>"For a complete recovery, it is necessary to give the natural habitat a chance to regenerate," said the seahorse expert. </p>
Underwater Mascot<p>In Australia, the researchers hope the project could provide an opportunity to raise awareness not only of the plight of the Sydney seahorses but the other animals with which it shares its ocean habitat.</p><p>The waters around Sydney and the east coast are rich in biodiversity and include several threatened species like the weedy seadragon — a relative of the seahorse — and the grey nurse shark. Like the seahorse, they're also under pressure from pollution, ocean traffic and habitat loss through storms and coastal construction. </p><p>"It's a good thing to get people's support and interest. The seahorses are a useful vehicle to get people concerned if the harbor is in trouble," said David Booth, professor of marine ecology at the University of Technology Sydney who is also working on the project. </p><p>The hotels have become an attraction for divers hoping to catch a glimpse of these small but near mythical creatures. </p><p>"Everyone loves seahorses," added Booth, "they are so popular." </p>
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