Packed with heart-healthy monounsaturated fats, avocados supply more than 20 runner-essential nutrients, including the minerals potassium, copper, zinc, and vitamins C, E, K and B6. At 230 calories per medium avocado, it’s a healthy alternative to butter. Here are some of chef Nate Appleman’s favourite ways to eat the smooth green super-veg-that’s-actually-a-fruit.
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1/ Grilled ribeye
Grill a ribeye steak with spring onions and serve with fresh tortillas, tomato salsa and sliced avocado doused in extra virgin olive oil and topped with sesame seeds and sea salt.
2/ Avocado 'tortilla'
Rub a halved avocado with olive oil and salt and place on a very hot grill. Remove when grill-marked. Serve with a mild feta cheese and salsa.
3/ Guacamole
Mash an avocado with chopped onion, jalapeño and coriander; mix in lime juice and cumin.
READ: 5 reasons to eat more guacamole
4/ Toast with eggs
Fry eggs, remove, then put grated Parmesan in the pan to form a crispy cheese wafer (‘frico’). Smash some avocado on toast and serve with the frico and eggs.
5/ Grilled cheese
Grill buttered wholewheat bread topped with cheddar and ham and another slice of bread. Open the sandwich and stuff in sliced avocado.
6/ Avocado lollies
Blend two avocados, a can of coconut milk and the juice of a grapefruit. Add honey to taste. Pour into ice lolly moulds and freeze.
7/ Avocado smoothie
Blend a frozen banana, half an avocado, a big handful of chopped kale, a tablespoon of almond butter and a handful of pineapple chunks.
8/ Tomato and avocado salad
Chop tomatoes, red onions and avocado chunks, and top with sea salt and a drizzle of extra virgin olive oil. Serve with mayonnaise mixed with anchovies and tuna.
9/ Salmon and avocado salad
Mix chopped lettuce with veg (such as steamed broccoli). Top with a baked salmon fillet, lemon juice, soy sauce, sliced avocado and pine nuts.
