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As an Avocado Lover, You Won’t Want to Miss the 20 Simple Recipes!

As an Avocado Lover, You Won’t Want to Miss the 20 Simple Recipes!

Unless you have been living underneath a rock for the last few years, it is likely that you are aware of the hype around avocados. They are one of the trendiest foods around, and it seems like everyone is starting to include avocados in their diet.

It isn’t too surprising that avocados are so popular, as they taste great and they are good for your health. Avocados are a good source of monounsaturated fats, which can help to improve cholesterol levels and reduce the risk of heart disease. They also contain vitamin E, which is a powerful antioxidant, and vitamin B6, which is great for your skin.

Another one of the main benefits of avocados is how well they go with everything. You can include avocado in your breakfast, lunch and dinner, as well as desserts and snacks, due to its unique, smooth flavor.

If you want to include more avocado in your diet, here are some of the best avocado recipes for you to try.

Avocado Breakfast Recipes

1. Pomegranate Pistachio Relish With Avocado Toast

    This toast, avocado and relish combination is the perfect healthy breakfast. Every bite comes with some crunch, and the smoothness of the avocado works perfectly with the sweet, tangy relish!

    2. Blueberry Avocado Muffins

      If you have a sweet tooth and you’re trying to be healthier, you should definitely try these breakfast blueberry avocado muffins. The avocado adds a light, creamy taste to the muffins, and they are much better for you than a normal muffin!

      3. Mexican Grilled Corn Avocado Toast

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        This delicious breakfast is much more than just toast; the smashed avocado, sweet, buttery corn and fresh cheese make it super filling, and the spices, herbs, lime and salt make sure that every mouthful is full of flavor.

        4. Bacon Avocado Toast

          This tasty breakfast uses toasted Danish rye bread, bacon and honey mustard cream cheese to create a delicious breakfast that wouldn’t look out of place in a restaurant.

          5. Miso Tahini Avocado Toast With Black Sesame Seeds

            This recipe combines avocado with a thick tahini sauce that is fortified with miso paste, creating a delicious, deep flavor. Top the toast with some black sesame gomasio for even more flavor!

            6. Crispy Potato, Chorizo, and Green Chili Hash With Avocado and Eggs Recipe

              This decent breakfast uses potatoes that are fried in chorizo fat for extra flavour, and the chillies will be sure to wake you up!

              7. Avocado y Huevos Caliente

                This light, flavorful breakfast is perfect for summer, and it is super easy to make, so it is perfect for a rushed morning before work when you don’t have much time.

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                Avocado Lunch Recipes

                8. Avocado And Tuna Kale Wrap

                  This super healthy wrap will give you the energy you need to keep going until dinner time, and if you prepare the salad dressing ahead of time it will only take a few minutes to prepare each day!

                  9. Avocado Watermelon Salad

                    This super healthy salad includes big chunks of watermelon, a super food that is filled with vitamins A and C, as well as radish, avocado, mint and feta.

                    10. Smashed Chickpea and Avocado Salad Sandwich

                      This is the perfect vegan alternative to an egg salad sandwich, and the addition of cilantro and green onion make every bite delicious and tangy.

                      11. Avocado Egg Salad

                        This delicious egg salad uses avocado to cut down on mayonnaise, making it a healthy alternative to the standard egg salad sandwich.

                        Avocado Dinner Recipes

                        12. Avocado-Shiitake Spring Rolls

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                          These avocado spring rolls are filled with cashews, mushrooms and bell peppers, and if you want to add to the meal you could try cooked shrimp or vegetables.

                          13. Avocado Lime Salmon

                            Salmon is a summer time favorite for lots of people, and this is one of the best salmon recipes out there – especially with the addition of avocado salsa!

                            14. 5-Ingredient Easy White Chicken Chili

                              This avocado and chicken dinner recipe is cheap and easy to make, so it is perfect for a week night meal after work.

                              Avocado Dessert Recipes

                              15. Avocado Key Lime Pie

                                The avocados give this light dessert its bright green colour, and the ground almonds add a luxurious flavor.

                                16. Avocado Brownies with Avocado Frosting

                                  This brownies taste super chocolatey and decadent, but they are actually surprisingly good for you!

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                                  17. 5-Minute Avocado Sorbet

                                    This sorbet is quick and easy to make, and the addition of syrup makes it surprisingly sweet.

                                    Avocado Snack Recipes

                                    18. Fiery Avocado and Ham

                                      This snack only takes a few minutes to prepare; just chop up the avocados and throw them in a bag with some ham and chilli flakes!

                                      19. Avocado Sushi Snack

                                        This sushi snack is healthy and light, so it is perfect for sushi lovers.

                                        20. Sweet Pea and Avocado Dip with Baked Pita Chips

                                          This delicious dip can be paired with anything, from baked pita chips to carrot sticks.

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                                          Amy Johnson

                                          Amy is a writer who blogs about relationships and lifestyle advice.

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                                          Last Updated on February 21, 2019

                                          Top 9 Foods for Incredible Brian Health And Brain Power

                                          Top 9 Foods for Incredible Brian Health And Brain Power

                                          Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                                          If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                                          When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                                          In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                                          1. Salmon

                                          Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                                          It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                                          Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                                          Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                                          Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                                          Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                                          2. Blueberries

                                          Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                                          Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                                          Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                                          Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                                          Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                                          3. Turmeric

                                          Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                                          Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                                          Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                                          Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                                          Curcumin has also been shown to:

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                                          • Increase blood flow to the brain.[6]
                                          • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                                          • Increase DHA availability and synthesis in the brain.[8]
                                          • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                                          4. Coffee

                                          Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                                          Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                                          Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                                          Coffee can also:

                                          • Improve alertness and concentration.[10]
                                          • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                                          • Reduce your risk of depression.[12]
                                          • Improve your memory.
                                          • Provide short-term boost in athletic performance.[13]

                                          5. Broccoli

                                          What was your least favorite food as a kid growing up?

                                          Most likely, broccoli was your answer.

                                          Broccoli may not have been your top choice, but it might be the top choice for your brain.

                                          Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                                          Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                                          6. Bone broth

                                          Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                                          Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                                          Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                                          Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                                          Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                                          With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                                          Look for high quality, organic bone broth for the best results.

                                          7. Walnuts

                                          Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                                          Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                                          Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                                          Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                                          8. Eggs

                                          For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                                          Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                                          Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                                          9. Dark chocolate

                                          You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                                          Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                                          Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                                          Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                                          Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                                          Conclusion

                                          Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                                          In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                                          If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                                          More Resources About Boosting Brain Power

                                          Featured photo credit: Unsplash via unsplash.com

                                          Reference

                                          [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                                          [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                                          [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                                          [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                                          [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                                          [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                                          [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                                          [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                                          [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                                          [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                                          [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                                          [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                                          [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                                          [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                                          [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                                          [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                                          [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                                          [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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