Tolfi Oow

Magazine for wellness, fitness and health

Superfood Avocado: Delicious and healthy recipes

Avocados are considered the ultimate superfood. Almost nobody can avoid the creamy superfood fruits anymore. We’ll tell you delicious and healthy avocado recipes for starters, main courses and desserts!

Nutritional values ​​Avocado (100 g)

Calories: 160
Protein: 2 g
Carbohydrates: 3 g
Fat: 15 g
of which approx. 8 g monounsaturated fatty acids
and approx. 1 g polyunsaturated fatty acids

Creamy and slightly buttery – that’s typical avocado. Its nutty aroma goes well with fish such as salmon, meat, salads, tomatoes, eggs or feta cheese.

Avocados are also known as butter fruits – the buttery soft flesh and also the high fat content contribute to this name. Due to the high fat content, it is not exactly low in calories, but it is very healthy and delicious.
Around 500 varieties are grown worldwide: round, oval, with a thick or thin green or black skin. The most well-known variety is “Hass”. It is round to ovoid with a thick, uneven black-purple skin. We now offer it with the degree of maturity “ready for enjoyment”. The “Pinkerton”, “Edranol”, “Ryan” and “Fuerte” varieties have a green, thick skin and a more pear-shaped to oval shape. The flesh of all variants looks similar: it is light yellow to greenish, slightly creamy and buttery in consistency and has a full, nutty aroma. By the way: Botanically, avocados are fruit.

Healthy superfruit: These nutrients are contained in the avocado

They are real figure miracles and nutrient boosters , despite their high fat content. The reason: They contain many important minerals , vitamins A, B, C, D, E and K, secondary plant substances, so-called saponins, fiber and unsaturated fatty acids . The tasks of secondary plant substances are extensive. These inhibit harmful bacteria, are responsible for cell protection, regulate the blood and strengthen the immune system . The unsaturated fatty acids in the avocado ensure, among other things, that the body feels full, which is why they are also ideal for diets. Since the fruit is very low in sugar, it is also suitable for diabetics. The blood sugar level does not rise as quickly as with e.g. B. Bananas . Healthy fats have a positive effect on cholesterol levels, prevent cardiovascular disease and are important for vitamin and nutrient absorption. The healthy fatty acids also support hormone formation in the body.
The avocado seed can be used in moderation. The consumer advice center warns against the trend of eating the pit: the avocado pit contains the substance persin, which is non-toxic to humans in small amounts , but the amount contained in the pit has not yet been investigated. It is therefore better not to eat the core.

When is the avocado in season?

The sun-drenched fruits from South Africa are in high season from May to September. In the remaining months they come to us from South America and Israel.

How do I recognize a ripe avocado?

Avocados are now an integral part of the range in most supermarkets and you will also find the greenish fruit at the weekly market. But how do you know that the avocado is really ripe?

You can recognize a ripe avocado by the fact that the fruit changes color from green to black as it ripens . But: The avocado variety “Hass” is naturally black. If you press the skin lightly, the fruit should yield slightly, so you can be sure that the avocado is ripe. In addition, it smells of avocado, while an unripe fruit smells of nothing. A cut avocado tastes nutty and full-bodied, while an unripe one is sour and stale. If the skin is already uneven and very soft, then the fruit has been stored for a long time. The avocado is then overripe. If you spot green avocados with black spots on the skin, leave them alone.

What do brown threads in avocado flesh mean?
The brown threads are caused by damage to the fibers in the pulp. These avocados often come from young trees that have not yet matured sufficiently or they have been stored incorrectly. Basically, the avocado fruit can still be used for dishes, dips, dressings or as a snack. It tastes no different than pure green fruit. However, if it becomes moldy or smells unusual, it is better to dispose of it.

Tip: Reach for unripe fruit first and let them ripen a bit at home. So you can wait for the ripening time yourself and eat the superfood when it is edible.

Store avocados properly

Store the avocados in a cool place, but no colder than 5 °C – they will last for one to two weeks, depending on how ripe they are. If it is stored warmer, it will also ripen faster. If the avocado is cut, leave the pit in the fruit. The avocado pit prevents the flesh from turning brown. If you don’t manage to use up all of the avocados, you can freeze them. To do this, puree the flesh and spread the avocado cream into an ice cube mold. This makes it easier to portion later. To keep the cut avocado fresh longer, you can also drizzle some vinegar or lemon juice over the cut. This prevents brown spots.

Tip: If you want the avocado to ripen faster, put it in a bag with an apple. The ripening gas ethylene contained in apples accelerates the ripening of the fruit.

Tasty recipes: how to process avocados correctly

Carefully cut open the avocado and remove the pit. You can use a tablespoon to loosen the flesh from the skin. Please only use the pulp raw. Long cooking, roasting or keeping warm releases bitter substances. The pulp can be processed into a spread with spices. It is also possible to cut the avocado into wedges and z. B. to put on slices of bread or to use as a dip for vegetable sticks and snacks. It is also delicious as a side dish or guacamole. It is particularly popular in vegan and vegetarian diets.

Which spices go well with the avocado?

  • salt
  • Pfeffer
  • coriander
  • nutmeg
  • Knoblauch
  • lime and lemon juice

What’s the problem with avocados?

As tasty and healthy as avocados are, they can be harmful to the environment . As the demand for avocados increases, more of these fruits need to be produced. While the cultivation of a kilo of tomatoes uses around 180 liters of water, it is around 1000 liters for avocados. In addition, avocados are grown in areas where water is already scarce. In addition, large systems that are operated as monocultures draw the nutrients from the soil so that they can no longer be used later without sufficient treatment.
The avocados are harvested immature and shipped around the world. Due to the CO2 emissions, this pollutes the environment enormously. It is therefore much more important to regard the avocado as a luxury good and to prefer local oils such as rapeseed, sunflower, safflower or linseed oil. For health, the World Health Organization (WHO) recommends eating half an avocado a day. For the environment, however, it should be significantly less!

Avocado salad with goat cheese crostini

Ingredients for 6 servings

  • 1 Avocado
  • 1 clove of garlic
  • 6 slices of goat cheese
  • 200 grams of tomatoes
  • 6 slices of baguette
  • 2 tsp honey
  • 2 tbsp water
  • 3 tbsp lemon juice
  • some olive oil

preparation

  1. Rub the baguette slices with a halved clove of garlic, drizzle with olive oil and place a slice of feta cheese on top.
  2. Bake the baguettes in the oven at 220 degrees for about ten minutes.
  3. Squeeze the remaining garlic cloves and mix with the lemon juice, honey, salt, pepper, olive oil and water.
  4. Peel, halve and stone the avocado, dice the flesh and add to the liquid.
  5. Clean and dice the tomatoes and fold into the sauce.
  6. Arrange the crostini and salad.
Nutritional values ​​per serving:
Calories: 200 calories
Fat: 10g
Carbohydrates: 19g
Protein: 5g
Preparation time: approx. 20 minutes

Stuffed turkey rolls on avocado

Ingredients for about 10 servings

  • 200 g smoked turkey breast, approx. 10 slices
  • 1 large apple
  • 30 g walnut kernels
  • 30 g natural yoghurt
  • 1 small lemon
  • 100g avocado
  • 200 g celeriac
  • 1 EL Öl
  • 1 EL Worcestersauce
  • some salt and pepper

preparation

  1. Chop the walnut kernels and toast them lightly and without fat in the pan.
  2. Peel, wash and cut the celery into small strips. Place the strips in lightly salted, boiling water for about a minute, then remove with a slotted spoon and rinse with cold water.
  3. Wash the apple, remove the core and cut into small strips as well.
  4. Mix the yogurt together with the walnuts, apple and celery. Season the mixture with salt, pepper and Worcestershire sauce.
  5. Place the lettuce on top of each slice of turkey breast, roll up and secure with a toothpick.
  6. Squeeze the lemon. Halve and pit the avocado and scoop out the flesh from the skin. Cut the fruit into strips and place them on a platter.
  7. Season the avocado with salt, pepper and a little lemon juice and drizzle with a little oil.
  8. Lay the turkey breast on top of the seasoned avocado. Finished!
Nutritional values ​​per serving
Calories: 88 kcal
Fat: 5.6g
Carbohydrates: 4.9g
Protein: 3.5g
Preparation time: approx. 10 minutes

Tuna tartare with avocado

Ingredients (For four sushi rolls):

  • 100 g sushi rice
  • 1/2 tsp sugar
  • 260 g fresh tuna fillet
  • 2 spring onions
  • Juice of half a lime
  • 1 Tsp Sesame oil
  • 1 EL Travel
  • 1 Avocado
  • 4 sprigs of coriander
  • 1 TL Wasabi-Paste
  • 2 sheets of nori seaweed
  • 1/2 EL Mirin (Travel Wine)
  • 100 grams of radish
  • 1 tsp soy sauce
  • some salt and pepper

Preparation:

  1. Rinse the sushi rice with cold water until the water runs clear. Then bring the rice to a boil with 250 ml of water for two minutes. Simmer for another 20 minutes on a low flame with the lid on.
  2. Remove the pot from the heat, cover with a cloth and leave the rice to stand for another ten minutes.
  3. In another saucepan, heat the rice vinegar, rice wine, sugar and some salt. Stir until the salt and sugar have dissolved.
  4. Put the rice in a large bowl, pour over the vinegar mixture and let the rice stand for about 30 minutes.
  5. Wash, dry, peel and cut the radish into fine strips. Place in a colander, season with salt and drain.
  6. Wash, dry and cut the tuna into very small pieces.
  7. Clean the spring onions and cut into fine rings. Then squeeze the lime.
  8. In a bowl, mix the spring onions with the tuna, sesame oil, soy sauce and some lime juice. Season with salt and pepper. Halve the avocado, stone it and cut the flesh. Drizzle the avocado with a little lime juice, if you like.
  9. Wash and dry cilantro. Cut the nori sheets in half lengthways.
  10. Form small rice balls with moistened hands, place the ball in the middle of half a nori sheet and spread some wasabi over the surface.
  11. Spread the tuna tartare, add some avocado slices and some cilantro over the rice balls, some radish and roll up the nori sheet.
  12. Make three more sushi rolls and serve with soy sauce.
Nutritional values ​​per sushi roll
Calories: 274 calories
Fat: 16g
Carbohydrates: 10g
Protein: 17 g
Preparation time: approx. one hour

Avocado Frisian

Ingredients for 2 servings

  • 1 Avocado (approx. 200g)
  • 1 No.
  • 65g grated Parmesan
  • 65 g de-oiled almond flour
  • Coconut fat for frying
  • some salt and pepper

Preparation:

  1. Heat the coconut oil in the saucepan.
  2. Mix the spices, almond flour and Parmesan in a bowl.
  3. Halve and stone the avocado and cut into thick strips.
  4. Dip the avocado strips first in the flour, then in the egg and then in the almond flour Parmesan mix.
  5. Briefly fry the avocado fries in coconut oil. Then dab off excess fat with kitchen paper. If you don’t like it that greasy, you can also bake the fries in the oven at 180°C for about 20-25 minutes until they are crispy.
Nutritional values ​​per serving (baked in the oven)
Calories: 514 kcal
Fat: 38 g
Carbohydrates: 3 g
Protein: 32 g
Preparation time: approx. 30 minutes

Avocado with cucumber cream

Ingredients for two servings:

  • 1/2 cucumber
  • 75 g Ricotta
  • 1 ripe avocado
  • 1 tbsp pistachios
  • Juice of half a lime
  • 1 THE pistachio oil
  • chives
  • a pinch of nutmeg
  • some salt and pepper

Preparation:

  1. Wash the cucumber, peel and cut lengthwise. De-seed the cucumber and cut into cubes.
  2. Wash the chives and cut into small rolls.
  3. Cream the ricotta with the lime juice and pistachio oil. Gradually add the chives and cucumber cubes. Season with salt, pepper and nutmeg. Leave in the fridge for half an hour.
  4. Halve and stone the avocado. Fill the flesh with the cucumber cream and sprinkle over the finely chopped pistachios.
Nutritional values ​​per serving:
Calories: 384 kcal
Fat: 35 g
Carbohydrates: 5 g
Protein: 6 g
Preparation time: approx. one hour

Guacamole Dip

Ingredients for 8 servings:

  • 2 Avocados
  • 2 tomatoes
  • 2 cloves of garlic
  • 1 THE Naturjoghurt
  • juice of half a lemon
  • salt and pepper

Preparation:

  1. Halve, stone and remove the avocado from the skin. Mash the flesh with a fork to a pulp.
  2. Wash the tomatoes and cut them into small cubes, chop the garlic cloves and squeeze the lemon.
  3. Add the yoghurt with tomatoes, garlic cloves and lemon juice to the avocado mousse and mix everything together. Season the dip with salt and pepper.
Nutritional values ​​per serving:
Calories: 125 calories
Fat: 11g
Carbohydrates: 1.5g
Protein: 1 g
Preparation time: approx. 20 minutes

Avocado Cheesecake

The green cake may look unusual for a cheesecake due to its color, but the avocado cheesecake convinces with its creamy taste.

Ingredients for 12 pieces:

  • 100 g pecan nuts
  • 2 tbsp coconut oil
  • 150 grams of dates
  • 150 g wholemeal biscuits
  • 2 EL Kokosraspeln
  • 5 Avocados, ca. 600 g
  • 500 g low-fat quark
  • 4 Lemons
  • 125 ml honey
  • a handful of peeled pistachios
  • a handful of frozen berries for decoration
  • a few lime slices
  • some pecans

Preparation:

  1. Put the wholemeal biscuits in a freezer bag, pound with a kitchen spoon and place in a bowl. Alternatively, use a food processor with a blade attachment.
  2. Pit the dates, cut into small pieces and place in a blender or food processor with the pecans. Blend until small pieces have formed.
  3. Mix the biscuit crumbs with the date and nut mixture. Oil a springform pan with some coconut oil and press the biscuit mixture onto the bottom of the pan.
  4. Squeeze the limes, stone the avocado and cut into small pieces. Mix both and mix with a blender to a cream.
  5. Gradually add the low-fat quark to the cream with the honey. Pour the avocado cream into the springform pan and spread evenly.
  6. Place the cake in the fridge overnight. Before serving, decorate the cake with pistachios, pecans, lime wedges, and berries.
Nutritional values ​​per piece:
Calories: 357 kcal
Fat: 22 g
Carbohydrates: 26 g
Protein: 8 g
Preparation time: approx. one hour
Rest time: 8 to 12 hours

Avocado Eis

Ingredients for 6 servings:

  • 2 Avocados
  • 200 ml coconut cream
  • 1 vanilla bean
  • 80 grams of brown sugar
  • 1 lime
  • 100ml of water
  • a handful of coriander greens

Preparation:

  1. Wash, dry and halve the lime. Squeeze the juice.
  2. Boil the sugar with the vanilla pod, lime zest and 100 ml water in a saucepan and simmer for a few minutes. Remove the pot from the stovetop and allow the liquid to cool.
  3. Peel, halve and stone the avocado. Finely mix the pulp.
  4. Pour the liquid in the saucepan through a sieve and add to the avocado cream with the coconut cream and coriander. Mix everything to a creamy mass.
  5. Firm the ice cream in an ice cream maker or place in the freezer for at least five hours.
  6. Decorate with coriander and lime slices before serving.
Nutritional values ​​per serving:
Calories: 289 kcal
Fat: 23g
Carbohydrates: 15 g
Protein: 2 g
Preparation time: 30 minutes
Freezing time: about 5 hours

Apfel-Avocado-Smoothie

Ingredients:

  • 100 ml mineral water
  • 50 ml naturally cloudy apple juice
  • 1 Kiwi
  • half an avocado
  • half a lemon
  • ice cubes

Preparation:

  1. Squeeze the half of the lemon, halve and pit the avocado. Scoop the flesh out of the skin and add to the lemon juice.
  2. Peel the kiwi, cut off two slices and set them aside. Dice the rest of the kiwi
  3. Add the kiwi cubes and apple juice to the avocado and puree until smooth.
  4. Add mineral water and ice cubes and fill into a glass.
  5. Decorate with the two kiwi slices. Finished!
Nutritional values ​​per serving:
Calories: 284 kcal
Fat: 24g
Carbohydrates: 11 g
Protein: 2,5 g
Preparation time: 10 minutes

Avocado milkshake

Ingredients:

  • 250 ml milk (1.5%)
  • 1/2 Avocado
  • some lime juice
  • a little coriander
  • a pinch of salt

Preparation:

  1. Wash and dry the coriander leaves.
  2. Halve and stone the avocado and scoop out the flesh.
  3. Mix the milk with the avocado flesh, lime juice and coriander in a bowl and puree.
  4. Season the shake with a pinch of salt.
Nutritional values ​​per serving:
Calories: 350 calories
Fat: 27g
Carbohydrates: 12 g
Protein: 11 g
Preparation time: 10 minutes

Vegan chili with avocado yoghurt topping

Ingredients for 2 servings:

For the chili:

  • 170 g Kidneybohnen (Dose)
  • 130 g Maiskörner (Dose)
  • 200 g Tofu
  • 2 onions
  • 50ml olive oil
  • 200 grams of tomato paste
  • 3 tablespoons agave syrup (health food store)
  • 330 ml tomato puree
  • 1 tbsp dried oregano
  • 1⁄2 tsp cumin
  • 1⁄2 TL Chilipulver
  • black pepper from the mill
  • sea-salt

For the avocado yoghurt:

  • 1 Avocado
  • 250 g soy yoghurt (health food store)
  • Zest and juice of 1⁄2 organic lemon
  • Sea salt, black pepper from the mill

Also :

  • 1 spring onion
  • tortilla chips
preparation
  1. Rinse kidney beans and corn and let drain briefly. Crumble tofu with a fork. Peel and coarsely chop the onions. Heat the olive oil in a pan. Fry the tofu in it for about 5 minutes. Add onions and continue frying for 5 minutes. Add tomato paste and agave syrup, let caramelize briefly. Add the crushed tomatoes, kidney beans, corn, oregano, cumin, chili powder, and pepper, and cook for a further 2 minutes and season with salt.
  2. For the avocado yoghurt, halve the avocado, remove the stone and remove the flesh from the skin. Puree avocado with soy yoghurt. Add lemon zest and juice, salt and pepper. Wash the spring onion and cut into rings. Fill the chili into bowls and top each with 2 tbsp avocado yoghurt. Serve garnished with tortilla chips and spring onions. Serve with rice or a crispy baguette.

Nutritional values ​​per serving:
Calories: 944 kcal
Fat: 58 g
Carbohydrates: 68 g
Protein: 24 g

Preparation time: approx. 30 minutes

Beef-Avocado-Burger

Ingredients for about 10 pieces:

For the dough:
250 ml milk
50 g butter
20 g sugar
125 ml lukewarm water
600 g Aurora wheat flour type 550
1 tsp salt
½ cube of yeast (approx. 21 g)

For the filling:
1 bunch of rocket
4 large tomatoes
1 small cucumber
2 avocados
8-10 minute beef steaks
Salt, pepper
Ketchup

Also:
some flour for the work surface
baking paper
1 egg (size M)
grain mix for sprinkling

preparation

  1. Slightly heat the milk with butter and sugar in a saucepan and melt the butter. Then stir in the water.
  2. Mix the flour with salt, add the liquid and yeast and knead all the ingredients into a smooth dough. Cover and let rise in a warm place for about 30 minutes.
  3. On a floured work surface, divide the dough into 10 equal pieces and form into balls. Place them a little apart on baking trays lined with baking paper and flatten well with your hand.
  4. Beat the egg and brush the buns with it. Then sprinkle on the seed mix if you like. Cover and leave the rolls to rise in a warm place for about 45 minutes.
  5. Bake in the preheated oven for about 14 minutes on the middle rack until golden brown. Then let cool on a wire rack.
  6. Wash the arugula for the filling. Thinly slice the tomatoes, avocados and cucumbers. Salt and pepper the steaks. Then fry on the grill or in a pan. Fill the burger buns with steaks, vegetables and ketchup as desired.

Stove setting (preheated): electric stove: 200 °C, fan: 180 °C

Working time: approx. 60 minutes / rising time: approx. 75 minutes / baking time: approx. 14 minutes

Nutritional values ​​per serving:
Calories: 691 kcal
Fat: 25 g
Carbohydrates: 47 g
Protein: 65 g

Avocado Mint Sandwich

Ingredients for 4 persons:

  • 3 EL sesame together +
  • 1/2 Aubergine
  • salt and smoked salt
  • 1 handful of baby spinach
  • 2 ripe avocados
  • 1 sprig of mint
  • 2 tsp lime juice
  • 2 large slices of mixed rye bread
  • 1 tbsp olive oil
  • 1 – 2 TL Chilisoße
  • 4 THE Granatapfelkerne
preparation
  1. Roast the sesame seeds in a pan without fat and leave to cool on a plate. Wash the eggplant and cut into 1 cm thick slices. Roast the aubergine in a pan without fat for about 8 minutes on both sides. Roughly crush the sesame seeds in a mortar and pestle with a pinch each of salt and smoked salt.
  2. Wash spinach and shake dry. Halve the avocados , remove the pit, scoop out the flesh with a spoon and mash with a fork. Rinse mint leaves, pat dry, chop. Mix the avocados with the mint and 1 tsp lime juice and season.
  3. Halve and toast the bread slices. Spread the halves with avocado cream, top with aubergines and sprinkle with sesame mixture. Mix the spinach with the oil and the rest of the lime juice and spread over the aubergines. Pour the chilli sauce and pomegranate seeds over it. Fold and pack tightly.

Nutritional values ​​per person:
Calories: 380 kcal
​Fat: 25 g
Carbohydrates: 25 g
Protein: 7 g

Preparation time: approx. 30 minutes

Beetroot and avocado salad with feta cheese

ingredients for 4 persons

  • 4 beets (pre-cooked)
  • 100 g red chard
  • 1/2 bunch of chives
  • 150 g sheep’s cheese
  • 2 Avocados
  • 2 organic limes
  • 3 tbsp olive oil
  • 1 TL Dijon-Senf
  • 1 TL Wasabi-Paste
  • Salt, pepper from the mill
preparation
  1. Halve the beetroot and cut into thin slices. Clean the chard, wash, shake dry and chop up a bit. Finely chop the chives. Break up the feta cheese.
  2. Halve the avocados, remove the stone, remove the flesh from the skin and cut into slices. Halve a lime, squeeze it and mix the juice with the avocado slices. Wash the remaining lime, grate off the zest and squeeze out the fruit.
  3. Whisk together the lime juice and zest, olive oil, 2 tablespoons warm water, mustard, and wasabi. Season with salt and pepper. Put the beetroot on a plate with the chard, avocados and feta cheese. Drizzle with dressing and sprinkle with chives. This goes well with hearty bread.

Nutritional values ​​per serving:
Calories: 454 kcal
Fat: 41 g
Carbohydrates: 6 g
Protein: 10 g

Preparation time: approx. 20 minutes

Spaghetti with avocado pesto and fried chicken

Ingredients for 2 people
  • 300g chicken breast
  • 1 tbsp liquid honey
  • 2 tbsp olive oil
  • 1 Avocado
  • 1 small piece of ginger
  • 30 grams of pine nuts
  • 1 bunch of parsley
  • 40g Parmesan cheese
  • juice of 1 lemon
  • 100 ml vegetable broth
  • Salt, pepper from the mill
  • 350 g Spaghettini
preparation
  1. Rinse the chicken breast, pat dry and cut into strips. Mix the honey and 1 tbsp oil, mix the meat with it and let it marinate. Halve the avocado, remove the stone and scoop the flesh out of the skin. Peel ginger, dice.
  2. Roast the pine nuts without fat. Wash the parsley and pluck off the leaves. Coarsely grate the Parmesan. Roughly puree the avocado with the ginger, lemon juice, pine nuts, remaining oil, vegetable stock, half the parmesan and half the parsley. Season generously with salt and pepper.
  3. Cook spaghetti in salted water for about 3 minutes until al dente. pour off. Heat a pan. Sear the marinated meat on all sides for about 6-8 minutes until crispy. Spice up. Mix the spaghetti with the pesto and serve with the chicken. Sprinkle with the rest of the cheese and parsley.

Nutritional values ​​per serving:
Calories: 558 kcal
Fat: 16 g
Carbohydrates: 67 g
Protein: 34 g

Preparation time: approx. 35 minutes

Eggplant and avocado rolls

ingredients for 4 persons
  • 400 g Eggplant
  • salt
  • 6 sprigs of basil
  • 1 Avocado
  • juice of 1/2 lemon
  • 3 tbsp olive oil
  • pepper from the grinder
  • 80 g Gouda cheese (sliced)
  • wooden skewers
preparation
  1. Wash and trim the aubergine and cut lengthwise into thin slices. Salt the slices and leave them on paper towels for about 30 minutes. Pluck basil leaves. Halve the avocado, remove the stone and scoop the flesh out of the skin. Cut the avocado into thin slices. Mix and season with lemon juice.
  2. Pat the aubergines dry with a kitchen towel. Heat the olive oil in a grill pan, fry the aubergines for about 6 minutes on both sides. Season with pepper. Cover eggplant slices with cheese, avocado and basil and roll up. Secure with wooden skewers and serve. Drizzle with a little olive oil before serving, if desired. This goes well with baguette.

Nutritional values ​​per serving:
Calories: 295 kcal
Fat: 28 g
Carbohydrates: 3 g
Protein: 5 g

Preparation time approx. 60 minutes

Avocado-Ricotta-Creme

Ingredients for 4 persons:

  • 1 organic lime
  • 2 Avocados
  • 100 g green olives without stone
  • 1/2 bunch of fresh coriander
  • 20 grams of sesame seeds
  • 2 tbsp capers
  • 200 g Ricotta
  • 1 tbsp olive oil
  • Salt pepper from the mill
preparation
  1. Grate the zest from the lime, halve the fruit and squeeze out the juice. Halve and stone the avocados. Scoop the flesh out of the shell. Dice and mix with lime juice. Dice the olives. Pick off the coriander leaves.
  2. Roast the sesame without fat until golden brown. Roughly mash the avocados. Mix in the olives, capers, lime zest, ricotta and olive oil. Chop the coriander and stir into the spread. Season the cream with salt and pepper. Sprinkle with sesame. Goes well with bread or as a dip for vegetables.
Nutritional values ​​per serving:
Calories: 416 kcal
Fat: 39 g
Carbohydrates: 4 g
Protein:​ 7 g
Preparation time: approx. 15 minutes

Lukewarm mushroom salad with avocado dressing

Ingredients for 4 persons:

  • 1 Batavia-Salat
  • 150 g king oyster mushrooms
  • 40g Parmesan cheese
  • 1 box of shiso cress
  • 250 g organic salmon
  • Salt pepper from the mill
  • 1 tbsp wheat flour
  • 1 Avocado
  • 3 tablespoons light balsamic vinegar
  • 150 grams of yoghurt
  • 1 tbsp honey
  • 2 tbsp olive oil
preparation
  1. Clean, wash and cut the lettuce. Clean and slice mushrooms. Grate Parmesan. Cut the cress. Rinse the salmon and pat dry. Cut the fish into pieces and season with salt and pepper. Dust all over with some flour.
  2. Halve the avocado, remove the stone and scoop out the flesh from the skin. Puree the avocado with the vinegar, yoghurt and honey. Season with salt and pepper. Heat half the oil in a pan, fry the mushrooms. Spice up. Remove.
  3. Mix the salad with the fried mushrooms, watercress and parmesan. Drizzle with avocado dressing. Heat the remaining oil in the pan, sear the salmon on all sides until crispy. Serve with the salad.
Nutritional values ​​per serving:
Calories: 293 kcal
Fat: 22 g
Carbohydrates: 12 g
Protein: 8 g
Preparation time: approx. 20 minutes

Avocado Cilantro Salad

ingredients for 4 persons

  • 1 red onion
  • 2 cloves of garlic
  • 2 red chili peppers
  • 2 limes
  • 2 tsp brown sugar
  • 4 tbsp olive oil
  • 1⁄2 cucumber
  • 1 stick of celery
  • 2 tomatoes
  • 1 green pepper
  • 1⁄2 bunch coriander
  • 3 ripe avocados
  • salt
  • pepper from the grinder
preparation
  1. Peel and chop onion and garlic. Wash, clean, deseed and chop the chillies. Squeeze the limes, mix the juice with the sugar and oil. Spice up. Add onions, garlic and chili and let the vinaigree steep.
  2. Peel the cucumber, halve lengthwise and dice. Clean, wash and finely chop the celery. Clean, wash and dice tomatoes and peppers. Wash the coriander, shake dry, chop. Halve the avocados, remove the stone and peel. Dice the flesh.
  3. Carefully mix the salad ingredients and dressing, leave to stand for approx. 5 minutes, season with salt and pepper.
Nutritional values ​​per serving:
Calories: 519 kcal
Fat: 49 g
Carbohydrates: 8 g
Protein: 5 g
Preparation time: approx. 30 minutes

Kidney bean salad with avocado

Ingredients for 2 servings:
  • 1 onion
  • 250 g kidney beans (canned)
  • 1 Avocado
  • 2 tbsp lemon juice
  • 1 tbsp canola oil
  • 75 ml vegetable broth
  • 2 teaspoons horseradish (jar)
  • salt
  • Pfeffer
  • 1 bed of garden cress
preparation
  1. Peel onion and chop finely. Rinse and drain beans. Halve the avocado lengthways, remove the stone, peel and dice the flesh. Drizzle with lemon juice.
  2. heat oil. Sauté onion, deglaze with stock, bring to the boil. Remove from stove. Mix the beans, avocado, horseradish and stock, season. Cut the cress from the bed and add to the salad.
Nutritional values ​​per serving:
Calories: 447 kcal
Fat: 31g
Carbohydrates: 24 g
Protein: 10 g
Preparation time: 20 minutes

Crostini with avocado and chervil spread and smoked salmon

Ingredients for 12 pieces:

  • 1 ripe avocado
  • 1 tbsp lemon juice
  • 1⁄2 bunch of chervil
  • 1 tbsp olive oil
  • salt, cayenne pepper
  • 12 slices of baguette
  • 120g smoked salmon

preparation

  1. Halve the avocado and remove the stone. Remove the flesh from the skin, mash with a fork and stir in the lemon juice. Wash the chervil, set aside a few pretty leaves for decoration, finely chop the rest and stir in the oil. Season the avocado cream with salt and cayenne pepper.
  2. Preheat the oven to 200 oC. Place the baguette slices on a baking sheet and toast in the oven for 2-3 minutes on each side until golden brown.
  3. Spread the avocado cream on the lukewarm, cooled baguette slices, top with a piece of smoked salmon and garnish with a chervil leaf.

Tip: If you want to prepare the spread, put the avocado seed in the bowl and put it in the fridge until ready to use. The core delays tanning.

Nutritional values ​​per piece:
Calories: 84 kcal
Fat: 4.7 g
Carbohydrates: 7.7 g
Protein: 3.5 g

Preparation: 20 minutes

Vegetable tacos with avocado

Ingredients for 4 people:

  • 1⁄2 head of iceberg lettuce 1 avocado
  • 1 tbsp lime juice Salt
  • 100g Gouda
  • 400 grams of cauliflower
  • 4 tomatoes
  • 2 onions
  • 2 cloves of garlic
  • 1 tbsp canola oil
  • Salt, pepper from the mill
  • 1⁄2 tsp ground cumin 1 tsp dr. marjoram
  • 8 taco shells (ready made)

preparation

  1. Wash the iceberg lettuce, cut into fine strips and drain. Halve the avocados, remove the stone and scoop out the flesh with a spoon, dice and mix with lime juice and a pinch of salt. Grate the cheese coarsely.
  2. Divide the cauliflower into florets and roughly chop with a knife. Cut the stalks out of the tomatoes. Wash tomatoes and cut into cubes. Peel and finely chop the onion and garlic.
  3. Heat the oil in a coated pan, sauté the cauliflower over a medium heat for 3-4 minutes while stirring. Briefly fry the onion and garlic, season with 1 teaspoon salt and 2 pinches of pepper. Add tomatoes, cumin and marjoram. Cook everything over medium heat for approx. 6-8 minutes. Meanwhile, heat the taco shells according to package directions. Fill with cauliflower, cheese, lettuce, tomatoes and avocado.

Nutritional values ​​per serving:
Calories: 414 kcal
Fat: 23 g
Carbohydrates: 34 g
Protein: 16 g

Preparation time: approx. 30 minutes

Baked avocado with egg and almonds

Ingredients for 4 persons

  • 4 Avocados
  • 8 Eggs (S)
  • Salt, pepper from the mill
  • 30 g flaked almonds
  • 1⁄2 bunch coriander greens
  • Also: approx. 1 kg sea salt (to stabilize)
preparation
  1. Preheat the oven to 200 °C, spread the sea salt on a tray. Halve the avocados and remove the stone. Enlarge the indentations a little with a teaspoon and season with salt and pepper. Place the avocado halves in the salt bed.
  2. Carefully crack the eggs and slide them into the avocado halves (you want the yolk to remain intact). Put the tray in the oven and bake the avocados for 5-7 minutes until the egg whites are set.
  3. Meanwhile, toast the flaked almonds in a pan until golden brown. Wash the coriander, shake dry and roughly chop the leaves. Remove the avocados and lightly salt and pepper the eggs. Serve sprinkled with coriander and flaked almonds. A crispy baguette or pumpernickel goes well with it.
Tip: The sea salt gives the avocados a hold, you can use it again and again.
Nutritional values ​​per serving:
Calories: 368 kcal
Fat: 29.2 g
Carbohydrates: 12 g
Protein: 17,7 g
Preparation: about 15 minutes

Prawns with avocado cream

Ingredients for 4 persons:

  • 2 cucumbers
  • 500 grams of tomatoes
  • 4 cloves of garlic
  • 4 tablespoons apple cider vinegar
  • 1 EL Senf
  • 1 tbsp honey
  • salt
  • 2 tbsp Italian herbs (frozen)
  • 6 tbsp olive oil
  • 400 grams of shrimp; Ready to cook, without head and skin 1 avocado
  • 1 tbsp lemon juice
  • Pepper from the grinder
  • Chiliflocken
  • Also: wooden skewers

preparation

  1. Cut the ends off the cucumbers. Wash, peel and thinly slice cucumbers. Wash the tomatoes, remove the stalks and cut the tomatoes into thin slices. Peel the garlic, crush 2 cloves and mix with vinegar, mustard, honey, 2 teaspoons salt, herbs and 4 tablespoons oil to form a dressing. Mix the tomatoes and cucumbers with the dressing.
  2. Pat the shrimp dry and thread onto the skewers. Halve the avocado, remove the pit and place the flesh in a blender jar. Add the remaining garlic cloves, 1⁄2 teaspoon salt, lemon juice and 2 pinches of pepper, puree with the hand blender.
  3. Heat the remaining oil in a coated pan. Season the shrimp with salt and pepper and place the skewers in the pan. Fry the shrimp for 3 minutes on each side, sprinkle with chilli flakes if you like. Serve with the avocaco cream and the cucumber and tomato salad.

Nutritional values ​​per serving:
Calories: 419 kcal
Fat: 31 g
Carbohydrates: 11 g
Protein: 23 g

Preparation time: approx. 25 minutes

Omelet with shrimp

Ingredients for 4 persons:

  • 400 g raw, peeled king prawns (fresh or frozen, defrosted)
  • 1 red onion
  • 100 grams of carrots
  • 1 chili pepper
  • 1⁄2 bunch of basil
  • 8 Eggs (M)
  • 2 tablespoons soy sauce
  • Pfeffer
  • 6 tbsp canola oil
  • 100 g green peas (frozen)
  • 2 Romana Salatherzen
  • 1⁄2 cucumber
  • 1 Avocado
  • 4 tablespoons salad cream (alternatively: mayonnaise)
  • 8 tablespoons Greek yogurt
  • 2 tbsp lemon juice
  • 3 tablespoons chopped garden herbs (frozen)
  • salt

preparation

  1. Wash the shrimp, halve lengthwise, cut crosswise into pieces approx. 1⁄2 cm thick. Peel the onion, peel the carrot. Dice both small. Wash the chilli and cut into fine rings. Rinse the basil, shake dry, pluck the leaves and cut into strips. Whisk together the eggs, soy sauce and 2 pinches of pepper in a bowl. Stir in the shrimp, diced onion and carrot, chilli and basil.
  2. For the salad, pour warm water over the peas in a bowl, thaw for 1 minute, then drain in a colander. Mix the salad cream, yoghurt, lemon juice, herbs and 1 tsp salt in a salad bowl. Remove the leaves from the romaine lettuce, wash, pluck into bite-sized pieces and shake dry. Wash the cucumber and cut into small cubes. Halve the avocado, remove the stone, scoop the flesh out of the skin with a spoon and also dice. Mix the salad ingredients with the dressing.
  3. Heat the oil in a coated pan. Pour in half of the egg mixture and set aside over high heat for about 20 seconds. Reduce the heat and fold one side of the omelet towards the center using a spatula. Fold the opposite side to the middle as well. Turn the omelet over and cook, covered, over low heat until golden brown, about 2 minutes. Then turn again and fry uncovered over medium heat for about 1 minute more until the omelet is crispy.
  4. Slide the omelette onto a plate and cover with another plate and keep warm. Fry another omelet from the remaining egg mixture as described.

Then halve the omelettes with the spatula and serve with the salad. Serve with rice as an accompaniment if you like.

Nutritional values ​​per serving:
Calories: 534 kcal
Fat: 37 g
Carbohydrates: 10 g
Protein: 37 g

Preparation time: approx. 35 minutes

Poke bowl with tuna and sesame

Ingredients for 4 persons

  • 200 g brown rice
  • salt
  • 400 g tuna fillet (sushi quality)
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • juice of 1 lime
  • 1 red radish
  • 2 spring onions
  • 2 Mangos
  • 1 Avocado
  • 4 tsp sesame seeds, black and white

preparation

  1. Rinse the rice in a sieve and put it in a saucepan with 400 ml water and a pinch of salt. Bring to the boil, put the lid on and cook for approx. 35 minutes. Leave to cool open.
  2. Pat the tuna dry and cut into slices. In a bowl, mix the sesame oil with the soy sauce, honey and lime juice. Mix in the tuna and leave to stand for approx. 10 minutes.
  3. In the meantime, wash and trim the radish and spring onions, cut the radish into fine slices and the spring onions into rings. Peel the mangoes, remove the flesh from the pit and cut into cubes. Halve and stone the avocado and scoop the flesh out of the skin. Cut into narrow columns.
  4. Divide the rice between bowls and top with the marinated tuna, radish, avocado, spring onions and mango. Sprinkle with the sesame.

Nutritional values ​​per person:
Calories: 441 kcal
Fat: 13 g
Carbohydrates: 49 g
Protein: 30 g

Prep: 20 mins Marinate: 10 mins Boil: 35 mins Chill/Chill: 1 hr

Avocado Frenchtoast

Ingredients for 2 people

  • 1 Avocado
  • 1 small clove of garlic
  • Salt, pepper from the mill
  • a few squeezes of lemon juice
  • 3 eggs (size M)
  • 150ml milk
  • 1 tbsp grated Parmesan
  • 4 slices of sandwich toast
  • 1 EL Butter
  • 1 tbsp canola oil

preparation

  1. Halve the avocado, remove the stone and place the flesh in a small bowl. Peel and press the garlic clove. Mash with the fork. Season with salt, pepper and lemon juice.
  2. Whisk the eggs and milk in a bowl and stir in the parmesan. Spread two slices of toast with avocado cream and top with the other two slices of toast. Halve diagonally, place in the beaten egg mixture and let the liquid simmer until about half of the mixture has been absorbed. Turn the slices over and let the remaining liquid soak up.
  3. Leave out the butter and rapeseed oil in a non-stick pan and cook the sandwich slices over a medium heat for 5 minutes on each side until golden brown. Drain on kitchen paper and serve while still warm. Served with a fresh tomato salad.

Nutritional values ​​per serving:
Calories: approx. 530 kcal
Fat: 41 g
Carbohydrates: 20 g
Protein: 16 g

Preparation time: 15 minutes + approx. 10 minutes baking time

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Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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