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.
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Massachusetts Gov. Charlie Baker vetoed a sweeping climate bill on Thursday that would have put the commonwealth on a path to eliminating carbon emissions by 2050.
By Ajit Niranjan
World leaders and businesses are not putting enough money into adapting to dangerous changes in the climate and must "urgently step up action," according to a report published Thursday by the United Nations Environment Program (UNEP).
Adaptation Has a Long Way to Go<p>The Adaptation Gap Report, now in its 5th year, finds "huge gaps" between what world leaders agreed to do under the 2015 <a href="https://www.dw.com/en/5-years-paris-climate-agreement/a-55901139" target="_blank">Paris Agreement</a> and what they need to do to keep their citizens safe from climate change.</p><p>A review by the Global Adaptation Mapping Initiative of almost 1,700 examples of climate adaptation found that a third were in the early stages of implementation — and only 3% had reached the point of reducing risks.</p><p>Disasters like storms and droughts have grown stronger than they should be because people have warmed the planet by burning fossil fuels and chopping down rainforests. The world has heated by more than 1.1 degrees Celsius since the Industrial Revolution and is on track to warm by about 3°C by the end of the century.</p><p>If world leaders <a href="https://www.dw.com/en/climate-change-performance-index-how-far-have-we-come/a-55846406" target="_blank">deliver on recent pledges</a> to bring emissions to <a href="https://www.dw.com/en/joe-bidens-climate-pledges-are-they-realistic/a-56173821" target="_blank" rel="noopener noreferrer">net-zero</a> by the middle of the century, they could almost limit warming to 2°C. The target of the Paris Agreement, however, is to reach a target well below that — ideally 1.5°C. </p><p>There are two ways, scientists say, to lessen the pain that warming will bring: mitigating climate change by cutting carbon pollution and adapting to the hotter, less stable world it brings.</p>
The Cost of Climate Adaptation<p>About three-quarters of the world's countries have national plans to adapt to climate change, according to the report, but most lack the regulations, incentives and funding to make them work.</p><p>More than a decade ago, rich countries most responsible for climate change pledged to mobilize $100 billion a year by 2020 in climate finance for poorer countries. UNEP says it is "impossible to answer" whether that goal has been met, while an OECD study published in November found that between 2013 and 2018, the target sum had not once been achieved. Even in 2018, which recorded the highest level of contributions, rich countries were still $20 billion short.</p><p>The yearly adaptation costs for developing countries alone are estimated at $70 billion. This figure is expected to at least double by the end of the decade as temperatures rise, and will hit $280-500 billion by 2050, according to the report.</p><p>But failing to adapt is even more expensive.</p><p>When powerful storms like cyclones Fani and Bulbul struck South Asia, early-warning systems allowed governments to move millions of people out of danger at short notice. Storms of similar strength that have hit East Africa, like <a href="https://www.dw.com/en/zimbabwe-after-cyclone-idai-building-climate-friendly-practices/a-54251885" target="_blank">cyclones Idai</a> and Kenneth, have proved more deadly because fewer people were evacuated before disaster struck.</p><p>The Global Commission on Adaptation estimated in 2019 that a $1.8 trillion investment in early warning systems, buildings, agriculture, mangroves and water resources could reap $7.1 trillion in benefits from economic activity and avoided costs when disasters strike.</p>
Exploring Nature-Based Solutions<p>The report also highlights how restoring nature can protect people from climate change while benefiting local communities and ecology.</p><p><a href="https://www.dw.com/en/climate-fires-risk-climate-change-bushfires-australia-california-extreme-weather-firefighters/a-54817927" target="_blank">Wildfires</a>, for instance, could be made less punishing by restoring grasslands and regularly burning the land in controlled settings. Indigenous communities from Australia to Canada have done this for millennia in a way that encourages plant growth while reducing the risk of uncontrolled wildfires. Reforestation, meanwhile, can stop soil erosion and flooding during heavy rainfall while trapping carbon and protecting wildlife.</p><p>In countries like Brazil and Malaysia, governments could better protect coastal homes from floods and storms by restoring <a href="https://www.dw.com/en/mudflats-mangroves-and-marshes-the-great-coastal-protectors/a-50628747" target="_blank" rel="noopener noreferrer">mangroves</a> — tangled trees that grow in tropical swamps. As well as anchoring sediments and absorbing the crash of waves, mangroves can store carbon, help fish populations grow and boost local economies through tourism. </p><p>While nature-based solutions are often cheaper than building hard infrastructure, their funding makes up a "tiny fraction" of adaptation finance, the report authors wrote. An analysis of four global climate funds that spent $94 billion on adaptation projects found that just $12 billion went to nature-based solutions and little of this was spent implementing projects on the ground.</p><p>But little is known about their long-term effectiveness. At higher temperatures, the effects of climate change may be so great that they overwhelm natural defenses like mangroves.</p><p>By 2050, <a href="https://www.dw.com/en/rising-sea-levels-should-we-let-the-ocean-in-a-50704953/a-50704953" target="_blank">coastal floods</a> that used to hit once a century will strike many cities every year, according to a 2019 report on oceans by the Intergovernmental Panel on Climate Change (IPCC), the gold standard on climate science. This could force dense cities on low-lying coasts to build higher sea walls, like in Indonesia and South Korea, or evacuate entire communities from sinking islands, like in Fiji.</p><p>It's not a case of replacing infrastructure, said Matthias Garschagen, a geographer at Ludwig Maximilian University in Germany and IPCC author, who was not involved in the UNEP report. "The case for nature-based solutions is often misinterpreted as a battle... but they're part of a toolkit that we've ignored for too long."</p>
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