You know that you can’t have amazing guacamole without vibrant, creamy, delicious avocados. But, did you know that by adding slices, dollops, scoops and chunks of avocados to other meals, you’re adding healthy fat, flavor, color and fiber? Here are five new ways — that don’t include putting guacamole in your cereal (ew) — to incorporate avocados into your every day.
STRAWBERRY + AVOCADO SUPERFOOD SMOOTHIE
制作2个小冰沙。
浸泡2 Medjool在1/4杯热水中浸泡15分钟。然后，在搅拌机或食品加工机中，将浸泡的枣和浸泡的水与1杯未加糖的杏仁奶，1茶匙香草提取物，1/3杯成熟的新鲜草莓，1/4的1/4杯，成熟的鳄梨，1汤匙蜂蜜或枫木糖浆，1茶匙澳门粉（可选）和4-5个冰块。高速融合直至融合在一起。您希望将所有的冰块和草莓块混合在一起。倒入玻璃杯中。搅拌1汤匙大麻种子，然后在顶部撒上1汤匙大麻种子。加一根吸管并享受！
营养（每份）：Calories: 207; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 82mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 21g; Protein: 5g
出色的鳄梨吐司
制作2片。
In a small skillet over low-medium heat, toast 2 tablespoons each white and black sesame seeds — shaking the pan constantly to prevent burning — until just fragrant. (Note: Don’t leave the seeds unattended; they’re delicate and will burn!) Transfer the seeds to a small bowl. Repeat the toasting process with 1/4 cup pumpkin seeds (again, shaking the pan to prevent burning). Once fragrant and lightly golden, transfer to the bowl with the sesame seeds. Next, slice open 2 avocados and remove the pits, then scoop the flesh into a small bowl, and gently mash with the juice of 1 lime, 2 tablespoons of olive oil and a little salt and pepper (to taste.) Toast 2 large slices of sourdough bread to your liking. When the slices are toasted, drizzle with a small amount of olive oil (approximately 1 1/2 teaspoons per slice). Then spread the avocado mixture on the toast. Sprinkle the toasted pumpkin seeds and sesame seeds over the avocado, and top with 1 teaspoon Japanese furikake seasoning (optional) and 1 tablespoon fresh herbs, such as cilantro, dill and basil (optional).
营养（每份）：卡路里：474;总脂肪：36克；饱和脂肪：3G;单不饱和脂肪：10g;胆固醇：1mg;钠：2mg;碳水化合物：29克；饮食纤维：5G;糖：1G；蛋白质：10
甜 +咸粥和鳄梨 +鸡蛋
服务4
In a small or medium saucepan over medium heat, melt 1 tablespoon of coconut oil. Stir in 1 cup rolled oats, 1/4 cup quinoa and 2 tablespoons chia seeds. Toast the grains until gently fragrant, then stir in 1 1/2 cups water and 1 1/2 cups unsweetened almond milk. Simmer until the liquid is absorbed and the grains are the consistency that you like. (You’ll know that the oats are done when they’re soft, the quinoa when it’s developed a halo around the grain and the chia when it’s absorbed some liquid.) Remove from heat. Stir in 3 tablespoons maple syrup, 1 tablespoon tamari, juice from 1/2 lemon and a pinch of salt. Serve with a fried egg, minced chives, sliced radishes and sliced avocados. Nutrition calculated for porridge only.
营养（每份）：卡路里：230；总脂肪：8克；饱和脂肪：4G;单不饱和脂肪：2G;胆固醇：0mg;钠：184mg；碳水化合物：34克；饮食纤维：6G;糖：9g;蛋白质：6G
奶油sriracha鳄梨沙拉调味料
Makes roughly 1 cup dressing
在迷你食品加工机或搅拌机的碗中，将1个大鳄梨和1 1/2汤匙新鲜柠檬汁，1 1/2茶匙Sriracha和3汤匙橄榄油混合在一起。混合直至完全合并并奶油。在新鲜的沙拉上淋上毛毛雨，在米碗上撒上滴水或作为新鲜蔬菜的蘸酱。将未使用的敷料存储在冰箱中的密封容器中长达两天。
营养（每份）：卡路里：628;总脂肪：62克；饱和脂肪：9g;单不饱和脂肪：44克；胆固醇：0mg;钠：162mg;碳水化合物：21G；饮食纤维：10g;糖：6g;蛋白质：3G
READ MORE >3快速简便的梅森罐装甜点
巧克力 - 阿瓦卡多布丁
服务6
In the bowl of a food processor fitted with the metal blade attachment, combine 2 large avocados (pits removed) with 1 vanilla bean (split lengthwise and scraped, save the pod for another use), 3/4 cup unsweetened cocoa powder, 1/2 cup pure maple syrup, 1/4 cup agave nectar, 1/4 cup fresh orange juice and 1/2 teaspoon kosher salt. Blend until smooth and creamy. Divide the pudding evenly among six 8-ounce Mason jars and chill (uncovered) at least 2 hours.
要食用，请在每个坚果（切碎和烤）或可可笔尖上加上1汤匙。布丁可以提前3天进行，盖子遮盖并放松。
营养（每份）：卡路里：278；总脂肪：14克；饱和脂肪：2G；单不饱和脂肪：5G;胆固醇：0mg;钠：101mg;碳水化合物：42克；饮食纤维：7g;糖：30克；蛋白质：5G
