Health Benefits Of Avocados & A Recipes

  • Share on Pinterest

Avocado 101: Health Benefits Of Avocados & A Recipe For Avocado Toast 


Some people may shy away from avocados, most likely because they think they are high in fat. The truth is they are, however, avocados contain healthy fats and vitamins that are highly beneficial to the body and the brain.

The brain is made up about 60% fat and it needs nutritious fats like avocado to function properly. Avocados contain folate and vitamin K. Folate is essential for brain health and folate deficiency has been linked to neurodegenerative diseases like Alzheimer’s.

Avocados are a naturally nutrient-dense food and considered as one of the healthiest foods in the world. They contain over 25 essential vitamins and minerals including vitamin A, B, C, E, & K, copper, iron, magnesium, and potassium. Being rich in antioxidants, avocados are beneficial in preventing aging symptoms.

I eat an avocado a day. I have avocado toast at least 4 times a week for breakfast. I am addicted to it. I also toss them into salads and put them in smoothies. Of course my FAVORITE is making guacamole and literally eating it with a spoon. Who needs chips?

Here is my contest -winning recipe for guacamole and I’ve included my avocado toast recipe too! Enjoy!


guac[Makes 4 to 5 cups]

4 ripe avocados
½ medium white onion, finely chopped
½ cup cilantro, finely chopped
6- tablespoon fresh lime- juice
1-1/2 teaspoon kosher salt
2 jalapeños, 1 finely chopped, and 1 slices thin, for garnish
1 lime, sliced thin, for garnish

Split the avocados along the sides and divide in half. Remove the pit, and scoop the avocado into a ceramic bowl.

Mash with a potato masher (not a ricer) until smooth. Add the onion, cilantro, lime juice, salt, and chopped jalapeno and continue to mash until the guacamole looks whipped and fluffy.

Adjust the seasoning, adding more salt if necessary.

Place an avocado pit in the middle of the guacamole to help keep it from turning dark.

Garnish with sliced lime and jalapeño.

Serve immediately with warm tortilla chips. Refrigerate leftovers in an air- tight container up to 24 hours.


toast[1 serving]

1 multigrain seeded bread toasted
½ small ripe avocado
½ teaspoon chia seeds
1/8-teaspoon ground cumin
1/8 teaspoon kosher salt or salt to taste
1 tablespoon of fresh lemon juice

Cut the avocado in half and scoop out the insides of one side, then mash with a fork over the toast leave it chunky. Cover the unused side with the pit intact and place in an air-tight container. Will keep for 1 day.

Sprinkle over the chia seeds, cumin, kosher salt, and lemon juice.

Think about it. Always encourage healthy decisions, surround yourself with positive people, exercise, maintain a healthy weight, get 8 hours of sleep (if you can!), manage stress and always, always be thankful. May your heart be filled with gratitude and your brain be filled with wonderment and awe!

Let’s talk:

Instagram: cristinacooks

Twitter: @cristinacooks

Facebook: CristinaFerrare