Heart-Healthy Avocado Puree
Creamy, flavorful, and incredibly nourishing, this **Heart-Healthy Avocado Puree** is a quick and delicious way to pack essential nutrients into your day. Made with ripe avocados, a splash of zesty lemon juice, extra virgin olive oil, and fresh cilantro, this recipe is brimming with heart-healthy fats, antioxidants, and vibrant flavors. A touch of garlic, sea salt, and black pepper adds the perfect savory balance, while a tablespoon of water ensures the smooth, luscious texture of this versatile dish. Ready in just 10 minutes with no cooking required, this avocado puree is perfect as a dip, a spread for toast, or even a flavorful side. It's vegan, gluten-free, and a wholesome addition to any heart-focused diet.
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Recipe Information
Ingredients
- 2 medium ripe avocados
- 2 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh cilantro leaves
- 1 teaspoon minced garlic
- 0.5 teaspoon sea salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon water
Instructions
Cut the avocados in half, remove the pits, and scoop the flesh into a medium-sized mixing bowl.
Add lemon juice to the avocado to prevent it from browning and to enhance flavor.
Drizzle the extra virgin olive oil over the avocado for added smoothness and healthy fats.
Roughly chop the cilantro leaves and add them to the bowl for freshness and a boost of heart-healthy benefits.
Add minced garlic, sea salt, and ground black pepper to the mixture for flavor enhancement.
Use a fork or a potato masher to blend the ingredients until smooth and creamy, adding the tablespoon of water if necessary to reach your desired consistency.
Adjust the seasoning with additional salt or pepper if needed.
Serve immediately as a dip with fresh vegetables, spread on whole-grain toast, or as a side dish.
Nutrition Facts
Calories |
608 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.2 g | 73% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1048 mg | 46% | |
| Total Carbohydrate | 28.9 g | 11% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 2.8 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 45 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 1510 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
