Mashed avocado is a nutrient-rich alternative to butter or mayonnaise. Packed with heart-healthy monounsaturated fats, fiber, and vitamins like potassium, vitamin E, and folate, it offers a creamy texture and rich flavour without the saturated fat and cholesterol of traditional spreads. For example, one tablespoon of butter contains 100 calories, 11 grams of fat (7 grams saturated), and no fiber. In contrast, one tablespoon of avocado has only 23 calories, 2 grams of fat, and 1 gram of fiber.
How to Use Avocado:
- Use mashed avocado in place of butter on toast or sandwiches. Add a sprinkle of Celtic salt and pepper or a drizzle of lemon juice for flavour.
- Blend avocado with apple cider vinegar, and herbs for a creamy, dairy-free dressing.
- Substitute mashed avocado for butter or oil in recipes for cookies, brownies, or muffins. Replace in a 1:1 ratio, adjusting liquids slightly if needed.
- Use mashed avocado to bind ingredients for a lighter, fresher twist.
This swap reduces saturated fat and calories while adding fiber and essential nutrients. Avocado’s creamy texture and mild flavour make it a versatile, healthy upgrade that surprises people with its seamless substitution for less nutritious options.
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