Avocados have grown in popularity over the last few years, and for good reason. This fruit is full of nutrients and “good” fat that can nourish and benefit the body in many ways.

Benefits of Avocado

  • Good source of potassium, even more than the go-to king of potassium, banana. Potassium helps deliver nutrients to the cells while removing waste and helps regulate nerve function.
  • High in fiber, which helps you feel full longer.
  • Rich in folate, which is a B vitamin that is vital for healthy pregnancies and proper brain function.
  • Contain monounsaturated fats, working to lower bad cholesterol. Bad, or LDL cholesterol, hardens and narrows the arteries.

How to Pick Avocados

Look for dark green/purple avocados if you want to eat one right away. Place the avocado in the palm of your hand and squeeze from the palm, not at the fingertips, which can damage the fruit. If it feels slightly firm, then it’s ready to eat. If you don’t plan on eating it for a few days, pick the more green, very firm avocados and allow them to ripen.

Try these delicious ways to get more avocado in your diet.

Creamy Avocado Smoothie


  • 1+ cup non-dairy milk or coconut water
  • 1 banana
  • 1/2 avocado
  • 1/2 cup of your favorite frozen fruit (pineapple, strawberries, blueberries, mango, etc.)


  • protein powder
  • green supplement (We like Supa Mega Greens)
  • coconut oil
  • nut butter


In a blender, combine all ingredients. Blend thoroughly, adding more liquid until it gets to your desired consistency. Enjoy!

Hearty Avocado Toast


  • 1 ripe avocado
  • 2 slices of whole-grain bread


  • Toast bread as desired. Slice avocado into thin pieces and arrange on toast or simply spread the avocado.

Now, GET CREATIVE! Top with your favorite healthy additions. Not sure what to include? Here are some of our favorites.

Spice it up with salt and pepper or add your favorites, such as Everything bagel spice or hot sauce.

Simple Baked Avocado Halves


  • 1 avocado, seed removed and cut in half
  • 2 eggs
  • 1/4 cup cherry tomatoes, cut in half
  • 1/4 cup red onion, diced
  • 1 tbsp. cilantro, chopped
  • Salt and pepper to taste


  • Preheat oven to 400 degrees. Scoop half of avocado out of the center and set aside.
  • Heat oil in skillet. Add onions, tomato and a pinch of salt. Cook until onions are transluscent. Set aside.
  • Line a baking sheet with non-stick foil. Place avocado halves on baking sheet. Carefully crack 1 egg into each half. Gently place in oven and bake until egg is cooked to desired level, or 10-15 minutes.
  • Remove baking sheet from oven and top with sauted vegetables. Sprinkle with salt and pepper. Enjoy!

NOTE: You can also get more avocado in your diet by topping your favorite salad, chili or sandwich with avocado cubes or slices.

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