Heart-Healthy Simple Avocado Mash
Indulge in the creamy, nutrient-packed goodness of our Heart-Healthy Simple Avocado Mash, a quick and flavorful recipe perfect for any meal of the day. Made with ripe avocados, a splash of zesty lemon juice, and heart-friendly extra virgin olive oil, this mash is bursting with vibrant flavors from minced garlic, fresh cilantro, and a sprinkle of red pepper flakes for just the right kick. Seasoned with sea salt and freshly ground black pepper, this 10-minute recipe is as easy to make as it is delicious. Whether served on whole grain toast, alongside your favorite dishes, or enjoyed straight from the bowl, this wholesome avocado mash delivers essential fats, vitamins, and a fresh, herbaceous taste in every bite. Perfect for health-conscious food lovers, this simple recipe ensures you never have to compromise flavor for wellness.
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Recipe Information
Ingredients
- 2 whole ripe avocados
- 1 tablespoon lemon juice
- 1 teaspoon extra virgin olive oil
- 1 clove minced garlic
- 0.25 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh cilantro
- 0.25 teaspoon red pepper flakes
Instructions
Cut each avocado in half and remove the pit. Scoop the avocado flesh into a medium-sized mixing bowl.
Add the lemon juice immediately to the avocado to prevent browning and to add a fresh flavor.
Using a fork, mash the avocado to your desired consistency, whether you prefer a chunky or smoother mash.
Stir in the extra virgin olive oil for added heart-healthy fats and a silky texture.
Add the minced garlic and mix well for an aromatic and flavorful kick.
Season with sea salt and freshly ground black pepper, adjusting to taste.
Fold in the chopped cilantro for a fresh herbal note.
Sprinkle red pepper flakes over the mash for a hint of heat.
Serve immediately as a spread on whole grain toast or as a side dish, or refrigerate in an airtight container for up to one day.
Nutrition Facts
Calories |
172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 143 mg | 6% | |
| Total Carbohydrate | 9.2 g | 3% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 0.7 g | ||
| Protein | 2.0 g | 4% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 13 mg | 1% | |
| Iron | 0.5 mg | 3% | |
| Potassium | 493 mg | 10% | |
*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.
