Avocado is a famous fruit enjoyed by people all over the world. Unfortunately, some aren’t really into the fruit. The best thing is that there are healthy substitutes for avocado.
Avocados are packed with healthy fats that aid in nutrient absorption, have properties that eliminate toxins in our body tissues and eliminates any harm caused by our lifestyles. So you quite understand what avocado non-eaters miss.
It also doesn’t hurt if an avocado lover goes for something else with the same benefits as an avocado. So without wasting more time, let us dig right into the avocado substitutes.
i. Nuts
Nuts have the same nutritional value as avocados. Some like almonds, walnuts, pistachios, peanuts have the same phytochemical profile and are rich in fiber, unsaturated fats, and proteins, just like avocadoes. Nuts have been linked to reducing diabetes risk in women. If you are not into the nuts, you can swap them with respective nut butter, which is as tasty as much.
ii. Pesto
Pesto is made from pine nuts and basil and is quite like some mashed avocados. It is rich in flavor, moist and oily, and not forgetting flavorful. Its high vitamin content, healthy fats, magnesium, and protein levels make it a perfect substitute for avocado. It’s best used as a pizza topping or added to toast with some poached egg and some cheese(feta) for a decadent morning breakfast.
iii. Chia seeds
Chia seeds have high linoleic acid levels that provide our bodies with essential omega 3 fatty acids that boost our physiological health. They are also antioxidant-rich and prevent our bodies from immature aging.
iv. Hummus
If you are looking for a healthy substitute for your toast or dipping, then hummus got you covered. Hummus is tasty and creamy, just like that guacamole bowl. You get a lot of vitamins and minerals from hummus.
v. Bananas
Banana slices can be switched in place of avocado slices on that breakfast toast. Likewise, it can be added in smoothies, thanks to its texture and consistency, like avocados’. Other than that, you also get to enjoy the banana’s sweetness.
vi. Edamame
Edamame(pureed) is a perfect substitute for guacamole. It’s also a great snack and can be added to that toast or in rice crackers. Add a touch of Mexican spices to the edamame and enjoy the sweetness of edamame.
vii. Fatty fish
Fatty fish have healthy unsaturated fats that help in cognitive and brain health. Its high fat content makes it an excellent avocado alternative. So you can get that salmon or herring and enjoy the benefits.
viii. Full fat yogurt
Full-fat yogurt has vitamin A, K, D, just like avocados. It is a great option to kick start your mornings and protect you from diabetes and obesity risks.
ix. Dark chocolate
Cocoa contains loads of antioxidants and just an ounce of fat. Although it is considered a treat, its health benefits do outweigh its risks if consumed in moderation. Regular consumption will protect you from nerve injuries.
x. Olives
Olives contain triacylglycerol that protects us from artery hypertension. This condition might be rare, but its risk is lowered by consuming olives or using extra virgin olive oil.
Substitute for avocado in smoothies
There aren’t many options for avocado alternatives in your smoothies. Avocados add a touch of creaminess and a robust avocado taste to your smoothie. The only substitute you could think of is banana that adds the same texture to your smoothie as avocado. Bananas not only give smoothies richness but also adds sweetness to them.
Substitute for avocado in salads
If you do not enjoy the taste of avocados in your salads, or you experience some allergen reaction upon consuming them, then there are other great options to try out.
The Mexican cream (sour cream) adds the creaminess in salads, just like that guacamole. You can also steam asparagus till they get soft for mashing and incorporate them in salads.
You can use melitzanosalata in place of avocado or cantaloupe in a cobb salad as well. Some soft cheese like mozzarella also fits the bill perfectly. Artichoke hearts also give an avocado taste coupled with a veggie flare in a salad.
If you never thought sweet potatoes would serve as avocadoes in your salad, then you are aware now. Although avocadoes bring out some heartiness in salads, chickpeas can also bring out the deliciousness, like an avocado.
Substitute for avocado nutrition
Avocadoes are inarguably rich in so many nutrients. Other than the monounsaturated healthy fats, avocadoes contain minerals, proteins and fibers, and several vitamins. The vitamins present in avocadoes are Vitamin C, A, B(I,2,3,5,6), E, K, and D. phosphorous, magnesium, zinc, copper, and iron are minerals present in avocados.
i. Eggs
Eggs are a famous source of protein that’s necessary for building cells and body tissue. An egg a day maintains a healthy heart, clear eyesight, and a healthy mind, just like avocados. You enjoy the same nutritional value as avocado in a boiled or scrambled egg.
ii. Broccoli
Broccoli isn’t everyone’s favorite, especially children. What the majority do not know is that it has very healthy benefits. You enjoy some Vitamin K and C from broccoli. You can either steam it or chop into small pieces and enjoy it raw.
iii. Cucumber
Cucumbers have low calorific value and are very healthy. It perfectly substitutes avocados in your sushi with a light and crisp flavor.
iv. Spinach
Spinach lovers, hurray! This leaf boasts of vitamin C, E, and K, iron, and antioxidants. It can be served with some eggs for breakfast or mixed into some pasta.
v. Kiwi fruit
Kiwi fruits have high vitamin C in them, essential in reducing asthma. It can be added in salads in place of avocados.
vi. Coconuts
Raw coconuts have magnesium, zinc, iron, and potassium in them, just like avocados. They are also fiber-rich, and that’s a plus for your gut health.
vii. Custard apple
What other excellent avocado substitute than custard apple. The good thing is that custards contain even higher levels of vitamin B6, iron, and magnesium.
viii. Water chestnut
If you are on a journey to losing some weight, then you can incorporate water chestnuts into your diet in place of avocados. They have high fiber content, potassium magnesium, copper, and vitamin B6.
Other substitutes
- Pistachios
- Cashew
- Aubergine
- Hemp seeds
Health benefits of avocado
Avocados’ nutrients benefit our bodies in so many ways. This fruit is so versatile and can be added to dishes, burgers, smoothies, and salads. Below are some of the health benefits reaped from consuming this magic fruit.
i. Heart health
The healthy fats in avocadoes maintain cardiovascular health, which significantly minimizes strokes and heart attacks. This fat is also responsible for reducing spiking levels of blood sugar. The fats also considerably reduce the LDL, which is bad cholesterol in our systems, and increasing HDL, which is good cholesterol.
The high potassium levels in avocados help lower the blood pressure that triggers strokes. Also, folate and vitamin B reduces the possibility of brain and spine defects.
ii. Reduces stress
I know this sounds a wonder to you but yes! Avocados can significantly reduce your stress levels. It contains magnesium which is the anti-stress nutrient that also helps ease tension and improve sleep quality. So if you had a rough day at work, grab some avocado and scoop some bites.
iii. Weight loss
The fiber in avocadoes makes you feel full for more extended periods. The fiber feeds the body good bacteria and helps indigestion. Oleic acid present in avocados also prevents one from overeating and reduces cravings. Generally, avocados will help lower your BMI and making waist smaller if eaten moderately.
iv. Keeping brain healthy
60% of the human brain is fat. The brain requires more fat to function correctly. The fat and fiber also balance blood sugar, thus staying focused and energized.
v. Hair and nails health
Avocados have biotin that maintains hair and nails growth. Other than that the vitamin B and E prevents hair damage by moisturizing the hair follicles. That way, there’s reduces the risk of dry hair and hair loss.
vi. Better vision
The lutein, which is a carotenoid present in avocados, helps improve and promote better vision. The other excellent antioxidant, zeaxanthin, reduces cataracts buildup in the aged.
vii. May Fight cancer
Avocados have been linked to inhibiting the growth of prostate cancer cells.
Others:
- Avocadoes help in maintaining a healthy skin complexion.
- Heals dry skin
- Minimizes skin inflammations
- Quickens healing of wounds
- Boosts energy
- Strengthens bones
Frequently Asked Questions(FAQS)
Can you substitute avocado oil for vegetable oil?
Yes!
Avocado oil can substitute vegetable oil. The oil has a high smoke point, making it suitable for frying without tampering with flavors. The only downward side of this oil is that it tends to be a little expensive.
Can you boil avocado?
Yes! You can drop your ripe avocado in a pot of boiling water for few seconds. Do not leave it for more than 10 seconds as the enzymes will get destroyed, and start cooking.
Can you drink avocado oil?
Avocado oil has a mild taste quite similar to olive oil. You can eat it raw and still enjoy the same nutritional benefits.
Conclusion
You do not have to skip that avocado recipe because they are not in season. With this guide on the 10 healthy substitutes for avocados, you can still enjoy the same health benefits as you would with an avocado.
