Healthy Recipes: Avocados – Nature’s Edible Emerald!

By: Denisse Oller

Historians say that this fruit has been present in Mesoamerica for 10,000 years. The earliest evidence of its consumption was found in a cave in Puebla, Mexico. The natives called it ahuacatl, and the Spaniards pronounced it aguacate…well, avocado, palta, cura, or abacate, depending on the region. No matter what you call it, this edible fruit is delicious.

Without a doubt, the avocado is another one of the treasures that the Europeans found upon their arrival on our continent. Did you know that there are more than 500 varieties? One of the most popular is the Haas avocado, discovered in California at the beginning of 20th the century, and the type most used in the preparation of the delicious guacamole.  The Haas avocado is known for its butter-like consistency, and its rich flavor reminiscent of nuts.

Let’s not forget that, as food, avocado is excellent as a source of nutrition. As a source of vitamins and minerals, avocado is rich in monounsaturated fats (good fats), promotes glucose control, and has a high-energy content with a low sugar content. In addition, avocado is rich in nutrients, including minerals such as calcium and potassium, and vitamins A, C, D, and E, among others.

Avocado lovers have found a thousand ways to enjoy the fruit, including soups, ceviches, drinks, and even desserts. Here are four of my favorite recipes. I hope you enjoy them!

Basic Guacamole

The most classic way to prepare avocados in the most delicious way.

Yields: 4 servings


2 ripe avocados
½ red onion, minced (about 1/2 cup)
1 jalapeño chile, minced, stems and seeds removed
2 tbsp cilantro leaves, finely chopped
1 tbsp fresh lime juice
Black pepper
½ ripe tomato, seeds and pulp removed, in small dice

Suggestion: Serve with baked tortilla chips or fresh vegetables, such as carrots, celery, cauliflower florets, or radishes

  1. Cut avocados in half. Remove seed. Scoop out avocado flesh, and place in a mixing bowl.
  1. Add the chopped onion, jalapeno, cilantro, lime juice, salt and pepper to taste, and mash with a fork to your desired consistency. Keep in mind that chile peppers vary individually in their heat.
  1. Hold the tomatoes until ready to serve, and then blend with the avocado mixture. Serve immediately.
  1. If keeping in the refrigerator, cover with plastic wrap directly on the surface of the guacamole to prevent oxidation. Refrigerate until ready.


Stuffed Avocado with Apple-Chicken Salad

This is a delicious marriage of flavors, and textures that your family will love. Better yet, it’s a cinch to prepare, and it’s good for you!

Yields: 4 servings


1 chicken breast, boneless, skinless, fat removed
2 scallions
2 whole garlic cloves
1 red potato cooked, peeled, diced
½ cup non-fat “Greek-style” yogurt
2 tbsp chopped cilantro
1 tsp finely chopped red onion
1/4 green apple, peeled, seeded, cut into small squares
Juice of ½ lime
2 tsp finely chopped red pepper
Salt and pepper to taste
4 avocados

  1. Place the chicken breast in a saucepan large enough to hold the chicken breast comfortably. Add enough water to cover. Add salt to taste, green onion, and garlic. Bring to a boil over medium-high heat; reduce the heat. Cover the pan, and simmer until the chicken is no longer pink (170 degrees F), about 15-20 minutes. Remove from the pot, and let it stand for about 10 minutes.
  1. Cut the chicken into cubes, and put them into a large bowl. Add the diced potato, red onion, cilantro, apple, red pepper, yogurt, and lime juice. Mix well. Add salt and pepper to taste.
  1. Adjust the flavors, and let the salad cool in the refrigerator, covered with plastic wrap, for at least half hour.
  1. To serve, cut the avocados in half, remove the pit, and some of the inner pulp. Serve two generous tablespoons of salad in each avocado half.


Classic Avocado and Tomato Salad

Just three main ingredients, and yet so much flavor!

Yields: 4-6 servings


2 medium ripe tomatoes cut into ¼ -inch thick slices
1 small red onion, thinly sliced
2 large avocado, cut crosswise into 1/3 -inch thick slices

For the vinaigrette

3 tbsp red wine vinegar
1/4 cup olive oil
1 tsp scallions, finely diced
1 tsp minced fresh flat leaf parsley
Salt and freshly ground black pepper

  1. Arrange tomatoes, onion, and avocado in an overlapping pattern on serving plate.
  1. Add vinegar in a medium bowl. Gradually whisk in the oil in a thin stream. Stir in the scallions, parsley, salt, and pepper. Pour dressing gingerly on top of the salad.


Chilled Avocado Soup

Perfect for those sweltering summer days. Your family, and guests will love it!

Yields: 4 servings


2 Hass avocados
1 cup 1% milk
1 cup chicken broth, low in salt
1 tbsp chopped scallions
1 tsp jalapeno, minced (optional)
1 tsp garlic, finely chopped
1/2 tsp salt
Pepper to taste

Garnish: Chopped parsley, and diced tomato cubes

  1. Place avocado pulp, milk, chicken broth, scallions, jalapeno, and salt and pepper to taste in a blender. Mix well.
  1. Let settle in the fridge, covered, for at least 30 minutes.
  1. When ready to serve, adjust flavors. Serve in soup bowl with desired garnish.