Avocado Substitutes: 5 Healthy Alternatives

25 July 2020

Food

Avocado has been the biggest health food craze for a long time. But despite the fruit's popularity, it isn't to everyone's taste. Some don't like the texture, and some are actually allergic to avocado. If you fall into either of those categories and have ever wondered about avocado alternatives, you're in the right place. Read on to discover our top five avocado substitutes.

Nutritional Value of Avocado

There are no doubts about the nutritional value of avocado. Avocados are packed with heart-healthy monounsaturated fats, over 20 vitamins and minerals, fiber, and protein. Gram for gram, they are among the most abundant in folate, potassium, vitamin E, and vitamin K of all plants. They also contain a healthy dose of vitamins A, B1, B2, B3, B5, B6, and C, as well as the minerals manganese, copper, magnesium, iron, phosphorous, and zinc.

Avocado Substitutes You Must Try

If you're looking for a replacement for avocado within particular recipes, here are our top five healthy avocado substitutes, and when you should use them.

1: Banana

Banana and avocado have similar textures when blended into smoothies. Banana contains more sugar than avocado, but it will give you that silky smooth mouth-feel when drinking your smoothie.

2: Almond Butter

Nut butter like almond, walnut, and cashew is an excellent toast topping in place of avocado. Almond butter contains lots of vitamins and minerals, protein, and healthy plant fats. It is rich, yummy, and satisfying. Slather some on your toast and top with fresh raspberries and a dash of cinnamon.

3: Hummus

If you're looking for a dip replacement, look no further than hummus. Packed with fiber, protein, and nutrients, hummus is a great choice for dipping vegetable sticks and tortilla chips. Plus, hummus is exceptionally versatile. Mix it with some harissa paste for a spicy dip, or flavor it with extra garlic, curry powder, pesto, or nutritional yeast flakes.

4: Aubergine

Aubergine is another brilliant ingredient for delicious dips. You can make an authentic middle eastern baba ganoush recipe by baking a whole aubergine until soft, scooping out the flesh, and blending it with tahini, fresh garlic, olive oil, and lemon juice. Serve with vegetable sticks and strips of freshly toasted pitta bread.

5: Chia and Hemp Seeds

If it's the nutritional value of avocado you are trying to replicate, then chia and hemp seeds are your best bet. Packed with omega-three fats, protein, fiber, vitamins, and minerals, these little nutritional powerhouses are a great addition to your diet. Sprinkle them on top of salads, soups, and oatmeal, or blend them into smoothies daily for a huge nutritional boost.

Conclusion

Whether you want to replace avocado in a specific recipe, or you are looking for a food with a comparable nutritional profile, you now have plenty of options for great avocado substitutes.

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