Heart-Healthy Simple Avocado Mash
Elevate your everyday avocado toast with this "Heart-Healthy Simple Avocado Mash" recipe—a quick, nutrient-packed dish bursting with fresh flavor. Made in just 10 minutes, this creamy yet versatile mash combines ripe avocados with zesty lemon juice, aromatic minced garlic, and a drizzle of extra virgin olive oil for a boost of healthy fats. Seasoned with sea salt, black pepper, and a hint of red pepper flakes, and topped with fresh cilantro, this recipe is as nutritious as it is delicious. Perfect as a spread for whole-grain bread, a dip for veggies, or a vibrant addition to any meal, this easy, no-cook option delivers heart-healthy benefits in every bite.
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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
Directions
Step 1
Cut each avocado in half and remove the pit. Scoop the avocado flesh into a medium-sized mixing bowl.
Step 2
Add the lemon juice immediately to the avocado to prevent browning and to add a fresh flavor.
Step 3
Using a fork, mash the avocado to your desired consistency, whether you prefer a chunky or smoother mash.
Step 4
Stir in the extra virgin olive oil for added heart-healthy fats and a silky texture.
Step 5
Add the minced garlic and mix well for an aromatic and flavorful kick.
Step 6
Season with sea salt and freshly ground black pepper, adjusting to taste.
Step 7
Fold in the chopped cilantro for a fresh herbal note.
Step 8
Sprinkle red pepper flakes over the mash for a hint of heat.
Step 9
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
| Serving size | (336.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 611.8 |
| Total Fat 58.2g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 663.5mg | 0% |
| Total Carbohydrate 28.2g | 0% |
| Dietary Fiber 20.6g | 0% |
| Total Sugars 1.2g | |
| Protein 6.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 41.4mg | 0% |
| Iron 1.8mg | 0% |
| Potassium 1461.7mg | 0% |
Source of Calories