Packed with heart-healthy monunsaturated fats, avocados supply more than 20 runner-essential nutrients, including potassium, copper, zinc, brain-boosting choline, vitamins E and K, and B vitamins like folate. At 230 calories per medium fruit, it works as a healthy swap for mayo, butter, or sour cream.
“I eat avocado every single day,” says Nate Appleman, a three-time marathoner and culinary manager of Chipotle.
Here are some of his favorite ways:
Grilled ribeye
“One of my favorite dinners,” says Appleman.
Ingredients
8-ounce ribeye
Scallions
Fresh tortillas
Fresh tomato salsa
1 slice of avocado
Extra virgin olive oil
Sesame seeds
Sea salt
Instructions
Grill the ribeye with scallions, and serve with fresh tortillas, fresh tomato salsa, and a side of sliced avocado drowned in extra virgin olive oil with sesame seeds and sea salt. (Technically, in health terms, this should be enough to feed two people.)
Nutrition Information
Calories per serving: 550
Carbs: 37 g
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Protein: 30 g
Total Fat: 32 g
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Sodium: 954 mg
* * *
Avocado “tortilla”
Ingredients
½ avocado
Olive oil
Salt
Queso fresco
Salsa
Instructions
Take the avocado half and rub with olive oil and salt and place on a really hot grill or grill pan. Wait until you have grill marks and then remove. Serve with queso fresco and salsa.
Nutrition Information
Calories per serving: 307
Carbs: 11 g
Fiber: 6 g
Protein: 12 g
Total Fat: 25 g
Saturated Fat: 9 g
Sodium: 915 mg
* * *
Guacamole
Ingredients
Avocado
Chopped onion
Jalapeno
Cilantro
Lime Juice
Cumin
Instructions
Mash together avocado with chopped onion, jalapeno, and cilantro; mix in lime juice and ground cumin.
Nutrition Information
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Carbs: 6 g
Fiber: 4 g
Sodium: 10 mg
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Sodium: 5 mg
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Morning toast with eggs
Ingredients
Eggs
Parmigiano cheese
Avocado
Toast
Instructions
Cook eggs how you like in a nonstick pan, remove, then put grated Parmigiano in the pan to form a crispy cheese wafer (called a frico). Smash avocado on toast, and serve with the frico and eggs.
Nutrition Information
Calories per serving: 343
Protein: 22 g
Fiber: 6 g
Protein: 22 g
Total Fat: 21 g
Saturated Fat: 6 g
Fiber: 12 g
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Grilled cheese
“My son loves this for lunch,” says Appleman.
Ingredients
2 slices buttered whole wheat bread
Cheddar cheese
Ham
Sliced avocado
Instructions
Grill 1 slice of buttered whole wheat bread topped with cheddar and ham and another slice of buttered bread. Open the sandwich at the end and stuff in sliced avocado.
Nutrition Information
Fiber: 4 g
Heres why and how marathoner and star chef Nate Appleman does it
Fiber: 7 g
Protein: 28 g
Total Fat: 35 g
Chopped romaine lettuce
Sodium: 955 mg
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Avocado smoothie
“Creamy and smooth, thanks to the avocado,” Appleman says.
Ingredients
1 large frozen banana
½ avocado
1 Calories per serving: 307
1 tablespoon almond butter
½ cup frozen pineapple chunks
Instructions
Blend the banana, avocado, kale, almond butter, and frozen pineapple chunks. This makes a fairly standard-size smoothie, about 14 ounces.
Nutrition Information
Calories per serving: 467
Carbs: 73 g
Fiber: 12 g
Protein: 9 g
Total Fat: 20 g
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Sodium: 70 mg
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Avocado popsicles
Ingredients
2 avocados
1 ounces baked salmon
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Honey
Instructions
Blend together avocados, coconut milk, and grapefruit juice. Add honey to taste. Pour into popsicle molds and freeze.
Nutrition Information
Per 3-oz popsicle (assuming this makes 8)
Sodium: 737 mg
Carbs: 8 g
Fiber: 3 g
Protein: 2 g
Total Fat: 16 g
Saturated Fat: 10.5 g
Sodium: 10 mg
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Salad with salmon
Ingredients
My son loves this for lunch, says Appleman
Veggies (Any you have on hand, such as steamed broccoli or green beans)
3 ounces baked salmon
Lemon juice
Soy sauce
Sliced avocado
Pine nuts
Instructions
Mix romaine lettuce with veggies. Top with salmon, lots of lemon juice, and a little soy sauce, along with avocado and nuts.
Nutrition Information
Calories per serving: 320
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Protein: 28 g
Total Fat: 18 g
Sodium: 955 mg
Sodium: 834 mg
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Tomato-avocado salad
Ingredients
Vine-ripened tomatoes
Red onions
Large chunks of avocado
Extra virgin olive oil
Sea salt
Mayonnaise
Anchovies
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Instructions
Chop vine-ripened tomatoes, red onions, and avocado chunks, and drizzle with extra virgin olive oil and sea salt. Serve with mayo mixed with anchovies and tuna.
Nutrition Information
Calories per serving: 404
Calories per serving: 404
Fiber: 6 g
Protein: 19 g
Total Fat: 30 g
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Sodium: 737 mg
