Recipes with avocado: 10 energetic recipes

Recipes with avocado: 10 energetic recipes

The recipes with avocado are good and healthy, great if you’re on a diet and if you want to be full of nutritional benefits. Avocado is known as “super food” and has also become very popular worldwide. In fact, it is an exotic fruit with many health benefits. Among them, it protects the cardiovascular system and reduces cholesterol . In addition, it is easily found on the market stalls and lends itself very well to being inserted in many dishes. Calories from avocado ? 231 calories per 100 grams.

It is a very versatile fruit in the kitchen because it adapts well to both more elaborate and simpler recipes, such as salads. It is nutritious and energetic, therefore it is really excellent if eaten for breakfast every now and then. The simplest recipe to fully enjoy it? A slice of toasted rye wholemeal bread and 40 grams of mashed avocado . In this way you will fully savor the taste of this exotic fruit and be full of energy to face the day.

Nutritional properties of recipes with avocado

Avocado, thanks to its richness in minerals and vitamins, is nutritious and restorative and has many beneficial properties. Here are a few

the large amount of omega 3 : these fatty acids are extremely important to counteract the action of free radicals and the consequent cell oxidation and reduce the risk of cardiovascular diseases

the contained fibers help to keep the intestine healthy and increase the sense of satiety

a small amount of avocado is enough to feel satisfied: this is excellent if you are on a low-calorie diet

The mix of phytochemicals make it a food that protects against inflammatory bowel and carcinogenic diseases.

So, if you want to know more about the properties of avocado, we recommend you read this in-depth analysis : Avocado 8 reasons to try it on a diet!

The recipes with avocado

The best way to consume avocado is natural but there are many ways to add it to dishes and recipes and give it flavor. From a nutritional point of view, the pairing with the egg is excellent: the avocado omega 3 marries perfectly with the protein content of the eggs, generating a dish rich in beneficial properties for the body.

So, forget the classic combinations and take advantage of the particular , dense and enveloping taste of avocado to try new flavors and combinations.

Discover the recipes with avocado to experiment in the kitchen with this superfood are many: try them and make your diet original and tasty.

10 recipes with avocado

1 – Recipes with avocado: Pasta with shrimp, corn and avocado
Pasta with shrimp, corn and avocado

The pasta with shrimp, corn and avocado is a first tasty dish that combines the delicacy of the crustaceans with the juicy pulp of ‘ avocado . It is a very quick recipe to prepare , because it requires cooking only for pasta and shrimp. In fact, you can use pre-cooked corn, while avocado is eaten naturally, simply peeled and cut into cubes.

Total calories: 1642 kcal / Calories per person: 410 kcal

Ingredients for 4 people:

  • 320 g of pasta
  • 500 g of shrimp
  • 1/2 avocado
  • 100 g of corn
  • 2 and a half tablespoons of extra virgin olive oil
  • 1 lemon
  • 1 clove of garlic
  • parsley to taste
  • 50 ml of dry white wine
  • Salt to taste
  • pepper as needed

INSTRUCTIONS

Boil a pot of lightly salted water to cook the pasta. Cut the avocado into cubes, sprinkle with lemon juice, so that it does not blacken and with a little salt and keep aside.

Wash the prawns in cold water and then dab them with paper towels.

Heat two tablespoons of oil together with the clove of garlic in a pan, add the prawns, let them jump for a minute, then blend with the white wine and let it evaporate completely, add chopped parsley and cook the prawns overall at most 4-5 minutes , until they become a lighter orange.

When they are still hot, remove paws and carapace from the prawns. Drain the pasta al dente, toss it in the pan with the prawns for a few seconds, add the avocado, the corn and mix thoroughly, adding the remaining oil. Serve immediately.

2 – Recipes with avocado: Orange, lentil, fennel and avocado salad
Orange, lentil, fennel and avocado salad

The orange and lentil salad with fennel and avocado is a richer version of the classic orange salad. It is very nutritious thanks to lentils and avocado , while fennel and oranges make it fresher, easier to digest and purify. The perfect idea to be enjoyed even on a diet, because the mix of “good” fiber, protein and fat makes it a complete and very satisfying dish, but also low in calories.

Total calories: 500 kcal / Calories per person: 250 kcal

Ingredients for 2 people:

  • 200 g of boiled lentils
  • 1 fennel (about 200 g)
  • ½ avocado
  • 1/4 lemon juice
  • 1 orange
  • 1 tablespoon of extra virgin olive oil
  • Salt to taste

INSTRUCTIONS

Wash the fennel and remove the stalks and the green beard, remove the hardest and toughest external parts and then cut it into small pieces.

Remove the peel from the orange, paying attention to eliminate especially the bitter white part, then cut the orange into small pieces.

Drain the lentils thoroughly, remove the residual cooking water. Cut the avocado into pieces and sprinkle it with lemon juice. Put all the ingredients in a large salad bowl, add the oil, salt and mix thoroughly. Serve the salad immediately.

3 – Recipes with avocado:Salmon and avocado tartare
Salmon and avocado tartare

The salmon tartare and avocado is a recipe perfect as a starter , to open the lunch or dinner so tasty and healthy , or as a main dish to combine with a portion of vegetables for a nutritious and complete meal if you’re on a diet.

Total calories: 480 kcal / Calories per person: 240 kcal

Ingredients for 2 people:

  • 1/2 ripe avocado
  • 180 g of salmon fillet already cleaned, stripped of bones and previously slaughtered
  • fresh chives
  • 1 lemon
  • 1 teaspoon of extra virgin olive oil
  • 2 teaspoons of rice vinegar
  • Salt to taste
  • pepper as needed

INSTRUCTIONS

Cut the salmon into very small cubes of the same thickness and place them in a small bowl.

Add salt, pepper, ¼ lemon juice, a teaspoon of vinegar and finely chopped chives. Stir thoroughly, then cover the bowl with plastic wrap and leave to marinate in the refrigerator for at least 30 minutes.

Now cut the avocado into cubes and sprinkle it with ½ lemon juice.

Add a pinch of salt and pepper, the chopped chives and 1 teaspoon of oil, mix and leave to rest for a few minutes.

After the marinating time of the salmon begins to form the tartare: take a circular pasta bowl and put it on the plate. Complete with a few spoonfuls of avocado and gently compact the surface to level. Without removing the pasta bowl, add a few spoonfuls of salmon, level the surface and finally remove the pasta bowl. Serve immediately.

RECIPE NOTES

  • Before consuming raw fish, make sure that it has undergone the killing process , the only one that guarantees the elimination of a dangerous parasite, the anisakis . For safety, you can freeze the salmon for at least 96 hours at -18 degrees before tasting it raw. Alternatively, you can use Norwegian smoked salmon.
4 – Chickpea, prawn, avocado and green apple salad
 Chickpea, prawn, avocado and green apple salad

Chickpea , avocado, shrimp and green apple salad is a fresh, exotic and nutritious recipe. If you combine it with a source of carbohydrates and a fresh salad or another side dish, you will get a meal balanced from a nutritional point of view and also suitable for the diet because it does not contain fats, if not the “good” ones of avocado and prawns.

Total calories: 678 kcal / Calories per person: 340 kcal

Ingredients for 2 people:

  • 200 g of boiled chickpeas
  • ½ avocado
  • ¼ lemon
  • 1 green apple
  • 150 g of shrimp
  • 1 tablespoon and a half of extra virgin olive oil
  • 1 clove of garlic
  • 40 ml of white wine
  • Salt to taste

INSTRUCTIONS

Start preparing the prawns: heat half a tablespoon of oil with the crushed garlic in a pan, add the prawns and cook for 2-3 minutes. Deglaze with white wine and cook for another 2 or 3 minutes.

Remove the prawns from the heat, let them cool and then shell them.

Drain the chickpeas well in order to eliminate residual cooking water.

Cut the avocado into cubes, sprinkle it with the lemon juice.

Peel the apple and cut it into cubes.

In a salad bowl put the chickpeas, the peeled prawns, the green apple and the avocado. Add the remaining oil and a pinch of salt, mix and serve immediately.

5 – Avocado soup with spinach and radishes
Avocado soup with spinach and radishes

The avocado soup with spinach and crunchy radishes is a fresh and light first course, ideal to be eaten in summer.It has a light and unusual taste, different from that of the ‘usual’ soups. A single dish very nutritious and detoxifying suitable in times of stress and physical decline, thanks to the richness of avocado nutrients which is the basis together with yogurt . If you love velvety, this recipe is just what you need. You can eat it on a diet, instead of your first course, for example for weekend lunch.

Total calories: 346 kcal / Calories per person: 170 kcal

Ingredients for 2 people:

  • ½ avocado
  • 300 g of fresh spinach
  • 50 g of whole yogurt
  • 1 fresh spring onion
  • ¼ lemon juice
  • 1 tablespoon of extra virgin olive oil
  • 100 g of radishes
  • chives to taste
  • Salt to taste
  • pepper as needed

INSTRUCTIONS

Clean the spinach by discarding the damaged stems and leaves, then wash them carefully in cold water.

Put a pan of salted water on the fire and cook the spinach for about 5 minutes after boiling. Drain them, keeping the cooking water aside, and let them cool completely.

Cut the avocado into cubes.

Sprinkle it with lemon juice, chop the fresh spring onion and place them in a bowl with high edges.

Also add the spinach, oil, 40 g of yogurt, salt, pepper. A few tablespoons of cooking water may also be needed, just enough to obtain a homogeneous mixture.

Blend until a smooth and fluid cream is obtained. Wash the radishes and cut them into slices, then garnish the avocado and spinach soup with the remaining yogurt and slices of radish. Serve cold.

6 – Veg sandwich with chickpea hummus, avocado and fresh spinach
Veg sandwich with chickpea hummus, avocado and fresh spinach

The vegan sandwich with chickpea, avocado and fresh spinach hummus is a tasty and inviting sandwich, to be eaten as a meal replacement, if you follow the sandwich diet .A delicacy that will make you full of nutritional properties with few fats, mostly good, and lots of proteins, fibers and vitamins , important to better face your days.

Total calories: 932 Kcal / Sandwich calories: 466 kcal

Ingredients for 2 people:

  • 250 g of boiled chickpeas
  • ½ clove of garlic
  • 1 lemon squeezed
  • 4 teaspoons of tahina (sesame paste)
  • Salt to taste
  • paprika to taste
  • parsley to taste
  • ½ avocado
  • 2 sandwiches
  • 30 g of fresh spinach

INSTRUCTIONS

Prepare the chickpea hummus: in a blender, place the chickpeas with a few tablespoons of their cooking liquid, garlic, the juice of half a lemon, salt and tahina.

Blend until creamy and garnish the hummus with a little chopped parsley and a little paprika.

Cut the avocado into slices and sprinkle with lemon juice so that it does not blacken.
Stuff the sandwiches with avocado slices, fresh washed and dried spinach and chickpea hummus.

7 – Recipes with avocado: Salmon, avocado and yogurt salad
Salmon, avocado and yogurt salad

Avocado salmon and yogurt salad is a light dish, easy to digest and with an inviting taste, ideal in spring because the mix of fish, fruit and vegetables satisfies the palate and organism’s desire for freshness.

It is an easy dish to prepare, although it is preferable to put the salmon to marinate from the previous evening to make it flavor better; for the rest the process is very fast, just cut the avocado into cubes and combine everything in a salad bowl, including low-fat yogurt .

Total calories: 629 Kcal / Calories per person: 314 kcal

Ingredients for 2 people:

For the marinated salmon:

  • 160 g of filleted fresh salmon
  • 4 tablespoons of white wine vinegar
  • 20 cl of organic lemon juice
  • Salt to taste
  • pepper as needed
  • 1 tablespoon of wild fennel

For the salad:

  • 1/2 avocado
  • 40 g of red radicchio
  • 80 g of sugar loaf or other salad
  • 1 leek
  • 10 g of flax seeds
  • 10 g of sesame seeds
  • 80 g of low-fat white yogurt
  • 1 teaspoon extra virgin olive oil
  • 1/4 lemon juice
  • Salt to taste
  • pepper as needed
  • dill to taste
  • mint to taste

INSTRUCTIONS

The night before, prepare the marinated salmon: wash the already cleaned and filleted salmon in cold water and dry it well, cut it into very thin slices with a sharp knife.

Sprinkle it with vinegar, lemon juice, a pinch of salt, pepper and wild fennel.

Leave it to macerate in the fridge for 10-12 hours. The next day cut the radicchio, the sugar loaf, the leek into thin strips.

Add the salmon and sprinkle it with sesame and flax seeds.

Make the sauce by mixing the yogurt with the lemon juice, oil, pepper, salt, dill and mint. Pour it over the salad.

Cut the avocado into cubes and add it to the salad, mix everything and serve.

8 – Pasta with avocado cream, cherry tomatoes and prawns
Pasta with avocado cream, cherry tomatoes and prawns

The pasta with avocado cream, tomato and shrimp is a dish rich in flavor ideal to take to the office or college. You can consume it on a diet, when you want something different from your usual first course, accompany it with a light side dish such as a fresh salad or grilled vegetables .

Total calories: 978 kcal / Calories per person: 489 kcal

Ingredients for 2 people:

  • 140 g of butterflies
  • 100 g cherry tomatoes
  • 200 g of shrimp tails
  • 20 g of white wine
  • 1/2 avocado
  • 1/2 lemon juice
  • 1/4 onion
  • a clove of garlic
  • 1 teaspoon of extra virgin olive oil
  • Salt to taste
  • mint to taste
  • parsley to taste

INSTRUCTIONS

Put a pan of slightly salted water on the fire to cook the pasta, in the meantime prepare the dressing: wash the shrimp and dry them.

Heat 1 teaspoon of oil, garlic and chopped parsley in a pan, add the prawns, cook over a high flame, then blend with white wine and cook for another two minutes.

Shell them when they are still hot, eliminate the carapace and the legs.

Peel the avocado and dice it, sprinkle it with lemon juice so that it does not blacken.

Place it in a blender with the onion cut into small pieces, salt, pepper, blend until a homogeneous cream is obtained.

Wash the cherry tomatoes and cut them.

Cook the pasta and drain it al dente (about 2-3 minutes earlier than normal cooking), pour it into the pan with the prawns and stir to make it flavor, let it cool, then season it with the avocado cream, the cherry tomatoes, the teaspoon of oil and peeled shrimp.

Place in the refrigerator until ready to serve.

9 – Recipes with avocado:Prawns with lime avocado cream and chives
Prawns with lime avocado cream and chives

The prawns with avocado cream with lime and chives are an appetizer that combines freshness and taste. Served in individual cups, it is a healthy and tasty proposal for your aperitifs with friends. A simple recipe to prepare , which can also become a second dish, light but nutritious.

Total calories: 590 kcal / Calories per person: 147 kcal

Ingredients for 4 people:

  • 300 g of shrimp
  • 1 avocado
  • ½ lime, the juice
  • 1 teaspoon of extra virgin olive oil
  • Salt to taste
  • pepper as needed
  • chives to taste

INSTRUCTIONS

Start cleaning the shrimp: remove the head, carapace and paws while leaving the tail attached. Cut the back of each shrimp with a smooth blade to more easily extract the intestine (the black fillet).

Put to heat a pot of water and, when boiling, dip the prawns for about 15-20 seconds, then drain and season them with a teaspoon of extra virgin olive oil.

Remove the pulp from the avocado and sprinkle it with lime juice immediately so that it does not blacken.

Blend the pulp of the avocado with the lime juice, salt, pepper and chives previously chopped until obtaining a homogeneous and smooth cream, free of lumps.

Serve the prawns in a glass or in bowls accompanied with the avocado and lime cream.

10 – Recipes with avocado:Shrimp and avocado skewers
Shrimp and avocado skewers

The shrimp skewers and avocado are a main dish fresh and easy to prepare. A perfect recipe for your lunches and dinners on a diet, but also as a delicious and healthy finger food to be served for an aperitif with friends in any season of the year .

Thanks to the many nutritional properties of prawns and avocados , I could eat a delicious dish while filling up with benefits.

Total calories: 580 kcal / Skewer calories: 97 kcal

Ingredients for 6 skewers:

  • 16 prawns
  • ½ avocado

For the sauce

  • 1 tablespoon of extra virgin olive oil
  • 1 lime, the juice
  • chives to taste
  • mint to taste
  • pink pepper to taste
  • Salt to taste

INSTRUCTIONS

Wash the prawns and dry them gently with paper towels, then remove the heads.
Prawn skewers

Prepare the sauce: emulsify (with the help of a whisk, a pimer or a fork) the oil, the juice of half a lime, the chopped chives and mint, the salt and the pink pepper to create a puffy and creamy mixture .

Cut the avocado in half, remove the peel, sprinkle with a little lime juice so as not to blacken it and cut it into cubes.

Cook the prawns for about 2-3 minutes in boiling water, then drain and immerse them in ice water, so as to stop cooking: then move on to removing the carapace with your hands, while preserving the tail, for a more spectacular effect.

Shape the skewers alternating avocado and prawns, sprinkle them with the sauce and serve immediately.

External Links:

Avocados beyond Persea americana, California Rare Fruit Growers

Leave a Reply

Your email address will not be published. Required fields are marked *