Advertising
Advertising

18 Avocado Recipes to Get You Ready for Summer

18 Avocado Recipes to Get You Ready for Summer

Avocados are an extremely popular fruit and can be used in an endless number of delicious recipes. Avocados are great sources of vitamin E, a powerful antioxidant, and vitamin B6, which promotes healthy skin. They can also help improve your cholesterol levels, decreasing the risk of heart attacks as they contain monounsaturated fats (that’s the good kind of fat). Another bonus is that they contain roughly 3.4 grams of fiber, which will help make you feel full. So what are some of these delicious avocado recipes?

Let’s start with breakfast:

Poached Egg on Avocado Toast

avocado1

    This is a very simple and quick recipe, not to mention highly satisfying. All you have to do is spread a ripe avocado over a piece of toast, season with pepper and salt and then top it off with your poached egg. (You can also opt for scrambled or fried eggs). An added bonus with a fried or poached egg is that when the yolk runs you can dip your avocado toast into it, making your breakfast just that little better!

    Sweet Banana Avocado Pancakes

    new2a

      This particular recipe also doesn’t take too long to make, and is family friendly! There’s no need to add any sweeteners because if you haven’t ever tried a plain banana pancake before, you’re in for a surprise at how the sugars in a banana come alive when heated up. You will need a few more ingredients for this one, but the additional cost will be well worth it after you’ve sat down and tried this tantalizingly good breakfast!

      Find the recipe and instructions here at Leave Happier.

      California Omelette

      avocado3

        This is one of many avocado omelettes available to try but this one is most definitely my favorite. It is such a satisfying breakfast and will keep you feeling full and happy until lunch time.

        Find out about it here at Once Upon a Cutting Board.

        Moving on to lunch:

        Super Healthy Avocado Salad

        Advertising

        avocado4

          The best thing about salads, other than how healthy they are, is that you can throw just about anything in them and they still taste great! This recipe comes with an additional instructions for the dressing, which is healthy too! It’s easy to make and should take no longer than 15 minutes to prepare.

          Check out the recipe at BBC Good Food.

          Simple Greek Avocado Sandwich

          avocado5

            If you’re in the mood for something bigger than a salad but still healthy and tasty, then you definitely need to try this. It only takes 10 minutes to prepare but will leave you satisfied for much longer!

            Try it out here at Yummly.com.

            Raw Apple Avocado Soup

            avocado6

              This mouth-watering, eye-catching soup dish is perfect for summer. It’s an astonishingly healthy soup that will leave you wanting more and more.

              Here’s how to make it via Raw Food Recipes.

              So, what’s for dinner?

              Salmon & Avocado Rice Balls

              avocado7

                This recipe is one of my favorites! It may take quite a while to make and be quite difficult to get a handle on, but it is seriously worth the extra effort. It cuts out the meticulous motion of rolling ingredients into a log and slicing. So try making these sushi rice balls with a healthy nutritious filling.

                Recipe and instructions found here at Taste.com.au.

                Advertising

                Spicy Avocado Pizza

                avocado8

                  Don’t let the spice put you off. The avocado helps minimize the heat’s impact once in your mouth. Not only does this look ridiculously tasty, it’s a healthy substitute for that Friday night take-out pizza and it only takes 15 minutes to make. Now that is impressive!

                  Get the recipe and instructions at Gouda Monster.

                  Grilled Chicken Salad With Avocado and Mango

                  avocado9

                    This has only 185 calories yet has richness in flavor. That subtle avocado, tangy mango, crunchy fresh lettuce, tender chicken and a dressing of your choice will make this one of your favorite salads this summer.

                    Get the details here at Health.com.

                    Anyone for dessert?

                    Easy Avocado Hazelnut Chocolate Mousse

                    avocado10

                      Yup, that’s right you can put avocado in desserts! And yes, it does taste amazing too. It’s also incredibly easy to make. Indulge in this healthy treat with the subtle taste of avocado mixed with the creaminess and richness of dark chocolate.

                      Find out how to make it here at Produce On Parade.

                      Avocado Ice Cream

                      Advertising

                      avocado11

                        I’m more than certain you’ll have heard of ice cream with fruits, but maybe not ice cream made with fruits. Trust me, it will not let you down. This is a great way to go about getting your “five a day” and is a great idea for kids too!

                        Find out how to create it here at Two Peas and Their Pod.

                        Avocado Vanilla Cheesecake

                        avocado12

                          I’ll take mine green! This dish accentuates the neutral flavor and creamy texture of avocado, pairing it with simple, classic, vanilla cheesecake filling to make an eye-stunning and tastebud-satisfying dessert. It includes coconut, both in the filling and sprinkled on as a garnish if you want. You can add the fruit topping of your choice to make it taste even more delicious.

                          Here’s how to create this delightful dish thanks to Paradise Grove Avocados.

                          Feeling peckish?

                          Avocado Watermelon Salad Snack

                          avocado13

                            This is one healthy, light nutritious snack. It not only looks amazing but it tastes that good too! Chop up some watermelon and avocado and arrange on a serving dish in a checkerboard pattern. Then drizzle some lime juice over the top and season with some salt, pepper and/or chillies. Enjoy!

                            Lemon Tuna Avocado Snack

                            avocado14

                              The subtle taste of avocado combined with tuna and a bit of lemon juice make for a convenient and quick snack. This is sure to satisfy that peckish feeling in between meals.

                              Find out how to make it here at Yummly.com.

                              Sweet Avocado Ice Pops

                              Advertising

                              avocado15

                                This may sound a bit bizarre, but it’s a very tasty, 100-calorie snack to have handy, especially coming into summer. It also has a very creamy texture without any dairy.

                                Try it now at Yummly.com and thank me later.

                                Smoothies:

                                Smoothies are the ultimate drinks of summer. They taste fantastic, have endless combinations and textures, and are unbelievably healthy. Try these avocado smoothies: they’re filling, satisfying and not something you’ll get bored of quickly!

                                Strawberry Avocado Smoothie

                                avocado16

                                  Source: Cara’s Cravings.

                                  Chocolate and Avocado Smoothie

                                  avocado17

                                    Source: Realfood.tesco.com.

                                    Avocado Banana Smoothie

                                    avocado18

                                      Source: Zest and Zeal.

                                      More by this author

                                      Effective Ways To Stop Negative Thoughts From Getting You Down Get Healthy and In Shape: 15 Diet Myths Debunked! 10 Things Only People With Orthorexia (Eating Disorder) Would Understand When You Start To Pick Up Running, These 13 Amazing Things Will Happen 15 Simple Exercises and 20 Easy Recipes That Keep Your Heart Healthy

                                      Trending in Food and Drink

                                      1 20 Easy Smoothie Recipes for Weight Loss 2 The Best Refreshing Morning Routine: Have a Vegan Breakfast 3 25 Best Weight Loss Breakfast Ideas for Busy People 4 8 Best Teas for Weight Loss and Fat Burning 5 27 Healthy Pressure Cooker Meals (with Easy Recipes)

                                      Read Next

                                      Advertising
                                      Advertising
                                      Advertising

                                      Last Updated on March 30, 2020

                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                      Feeling tired all the time?

                                      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                      What Happens When You’re Too Tired

                                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                      Here are some common examples of what happens when you’re feeling tired:[3]

                                      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                      • You may find it more difficult to exercise or to perform any type of athletic activity.
                                      • Your immune system may weaken causing you to pick up infections more easily.
                                      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                      Are you saying that feeling tired can make me overweight?

                                      Unfortunately, yes!

                                      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                      Why Are you Feeling Tired All the Time?

                                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                      Here’s a quick overview of each root cause of feeling tired all of the time:

                                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                      Feeling Tired vs Being Fatigued

                                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                                      Advertising

                                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                      Tiredness is primarily about lack of sleep.

                                      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                      Symptoms of fatigue include:

                                      • Difficulty concentrating
                                      • Low stamina
                                      • Difficulty sleeping
                                      • Anxiety
                                      • Low motivation

                                      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                      How Much Sleep Is Enough?

                                      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                      So, quantity and quality do matter when it comes to sleep.

                                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                      4 Simple Changes to Reduce Fatigue

                                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                      2. Exercising regularly
                                      3. Using stressbusters
                                      4. Creating a bedtime routine to sleep better

                                      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                      In addition, I lost two inches off my waist and looked and felt better than ever.

                                      Advertising

                                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                      • L is for Lifestyle and means living healthy including getting enough sleep.
                                      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                      And yes, there does seem to be an important correlation between being lean and feeling rested.

                                      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                      L — Living Healthy

                                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                      1. Unplug

                                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                      2. Unwind

                                      Do something to relax.

                                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                      3. Get Comfortable

                                      Ensure your bed is comfortable and your room is set up for sleep.

                                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                      Also, it’s ideal if your bedroom is dark and there is no noise.

                                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

                                      Advertising

                                      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                      E — Exercise

                                      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                      That’s what happened in my case.

                                      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                      As part of my lifestyle upgrade, I knew I needed to move more.

                                      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                      That made sense to me.

                                      So, I decided to swim.

                                      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                      A — Attitude

                                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                      Do you want to know what that master stress-busting technique was?

                                      Breathing.

                                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

                                      Advertising

                                      Here’s how you do “Long-Exhale Breathing”:

                                      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                      3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                      Plus, this is a great technique for helping you get to sleep, too.

                                      N — Nutrition

                                      Diet is vital for beating fatigue – after all, food is your main source of energy.

                                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                      Here’re 9 simple diet swaps you can make today:

                                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                      The Bottom Line

                                      If you are tired of feeling tired, then there is tremendous hope.

                                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                      • Enough High-Quality Sleep with Bedtime Routine
                                      • Regular Exercise You Love
                                      • Stress Reduction with Long-Exhale Breathing
                                      • Fatigue-Reducing Diet

                                      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                      More Tips to Help You Rest Better

                                      Featured photo credit: Cris Saur via unsplash.com

                                      Reference

                                      [1] YouGov: Two-fifths of Americans are tired most of the week
                                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                      [3] The New York Times: Why Are We So Freaking Tired?
                                      [4] Mayo Clinic: Chronic fatigue syndrome
                                      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                      [7] American Psychological Association: Getting a Good Night’s Sleep
                                      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

                                      Read Next