Friendly foods for vegans: avocado recipes

June 26, 10:30 AMSeattle Vegan ExaminerVirginia Messina, MPH, RD

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Top baked potatoes with avocado and mango salsa.

Avocados make healthful eating feel downright decadent. With that creamy texture and luscious flavor, it’s no wonder they were once considered a luxury food.

They’re fruits —berries, actually—but their flavor and nutrient profile put avocados in a class of their own. Packed with good-for-you fats, they are a great fit to healthy eating that doesn’t sacrifice flavor.

The fat in avocados is mostly monounsaturated—the same kind that is found in olive oil. Research shows that eating more monounsaturated fat in place of saturated fat can help reduce cholesterol levels. Replacing some carbohydrate with monounsaturated fats may also reduce risk for chronic disease.

While they’re great for everyone, avocados are especially useful for vegans who are looking for healthful replacements for animal foods. Slice avocado into sandwiches in place of cheese. Mashed avocado makes a great topping for baked potatoes or can be spread on toast for a healthier alternative to butter or margarine.

Avocados often show up at parties as guacamole, but that’s just the beginning of what they can do. In some parts of the world, they are popular ingredients in desserts and drinks. Try chunks of ripe avocado with non-dairy ice cream for a Brazilian-style dessert. The following recipes are adapted for vegans from the California Avocado Commission.

Avocado shake 
½ ripe avocado
½ cup vanilla non-dairy frozen dessert
½ cup plain soymilk
½ tsp vanilla extract
½ tsp lemon extract

Blend in a blender until smooth. Makes one shake.

Avocado Smoothie
1/3 cup orange juice
1/3 ripe avocado
1/3 ripe banana
1/3 cup vanilla non-dairy frozen dessert

Blend all ingredients in a blender until smooth. Makes one smoothie.

Avocado Margarita
2 avocados, peeled, seeded
4 oz tequila
4 oz fresh lime juice
2 oz Triple Sec (Hiram Walker brand is vegan)
½ cup sugar
2 cups crushed ice

Place ingredients in a blender and pulsate until ingredients are mixed. Pour into wide glasses rimmed with salt. Makes four drinks.

Pasta with Walnuts and Avocado
2 tbsp olive oil
½ cup sundried tomatoes
¼ cup sherry wine vinegar
2 tbsp chopped walnuts
½ cup fresh chopped basil
1 whole avocado, diced
2 tbsp chopped green onions
1 pound dried pasta

In a large bowl combine the olive oil, vinegar, basil, green onions, sundried tomatoes, walnuts and half of the avocado. Toss ingredients well so they are evenly coated with the oil and vinegar.

Cook pasta in boiling water until al dente (according to package directions).

Drain pasta and toss with the rest of the ingredients. Cube the remaining half of the avocado and use as a garnish. Serves six.