9 Ways to Make Avocado a Daily Habit

The following content is to accompany the seven recipes on page 46 in Runner’s World April 2016 magazine.

Research shows that people who routinely eat avocados have a smaller waist size and lower body mass index than abstainers. Packed with heart-healthy monunsaturated fats, avocados supply more than 20 runner-essential nutrients, including potassium, copper, zinc, brain-boosting choline, vitamins E and K, and B vitamins like folate. At 938 kilojoules per medium fruit, it works as a healthy swap for mayo, butter, or sour cream. “I eat avocado every single day,” says Nate Appleman, a three-time marathoner.

Here are two more of his favourite ways:

SALAD WITH SALMON

Ingredients
Chopped romaine lettuce
Veggies (Any you have on hand, such as steamed broccoli or green beans)
85g baked salmon
Lemon juice
Soy sauce
Sliced avocado
Pine nuts

Instructions
Mix romaine lettuce with veggies. Top with salmon, lots of lemon juice, and a little soy sauce, along with avocado and nuts.

Nutrition Information
Kilojoules per serving: 1,340
Carbs: 15 g
Fibre: 8 g
Protein: 28 g
Total Fat: 18 g
Saturated Fat: 2 g
Sodium: 834 mg

TOMATO-AVOCADO SALAD

Ingredients
Vine-ripened tomatoes
Red onions
Large chunks of avocado
Extra virgin olive oil
Sea salt
Mayonnaise
Anchovies
100g can of tuna packed in olive oil

Instructions
Chop vine-ripened tomatoes, red onions, and avocado chunks, and drizzle with extra virgin olive oil and sea salt. Serve with mayo mixed with anchovies and tuna.

Nutrition Information
Kilojoules per serving: 1,692
Carbs: 17 g
Fibre: 6 g
Protein: 19 g
Total Fat: 30 g
Saturated Fat: 4.5 g
Sodium: 737 mg

GRILLED RIBEYE

Nutrition Information
Kiljojoules per serving: 2,302
Carbs: 37 g
Fibre: 8 g
Protein: 30 g
Total Fat: 32 g
Saturated Fat: 7 g
Sodium: 954 mg

AVOCADO “TORTILLA”

Nutrition Information
Kilojoules per serving: 1,285
Carbs: 11 g
Fibre: 6 g
Protein: 12 g
Total Fat: 25 g
Saturated Fat: 9 g
Sodium: 915 mg

GUACAMOLE

Nutrition Information
Kilojoules per serving: 372 kilojoules
Carbs: 6 g
Fibre: 4 g
Protein: 1 g
Saturated Fat: 7 g
Sodium: 5 mg

TOAST WITH EGGS

Nutrition Information
Kilojoules per serving: 1,436
Carbs: 18 g
Fibre: 6 g
Protein: 22 g
Total Fat: 21 g
Saturated Fat: 6 g
Sodium: 422 mg

GRILLED CHEESE

Nutrition Information
Kilojoules per serving: 2,210
Carbs: 28 g
Fibre: 7 g
Protein: 28 g
Total Fat: 35 g
Saturated Fat: 16 g
Sodium: 955 mg

AVOCADO SMOOTHIE

Nutrition Information
Kilojoules per serving: 1,955
Carbs: 73 g
Fibre: 12 g
Protein: 9 g
Total Fat: 20 g
Saturated Fat: 2.5 g
Sodium: 70 mg

AVOCADO POPSICLES

Nutrition Information
Per 8 popsicles
Kilojoules per serving: 724
Carbs: 8 g
Fibre: 3 g
Protein: 2 g
Total Fat: 16 g
Saturated Fat: 10.5 g
Sodium: 10 mg