Seasonal March Recipe

RECIPE : Avocados

Written by Kanika Kohli | Reviewed by Adiana Castro, MS, RDN, CDN, CLT

The flavor and texture profile of avocados is very interesting; they’re sweet, buttery, and nutty with a rich, creamy mouth feel – they are not only delicious to eat but they also are extremely nutritious. Avocados provide 20 essential nutrients, including fiber, potassium, vitamin E, B –vitamins and folic acid. In addition, they are a great source of healthy fats and assist the body to absorb fat-soluble nutrients from food. Hope these recipes with help you incorporate avocado`s in your diet to get the numerous health benefits they offer.

Avocado Boats with Sesame Cabbage

Recipe type: Snack
Serves: 4
Sesame Cabbage
½ head of red cabbage
2 tablespoons sesame seeds
2 tablespoons olive oil
2 tablespoons Nama shoyu sauce
½ teaspoon sea salt
Freshly ground black pepper
2 tablespoons nutritional yeast (optional)
Garnish with fresh herbs like cilantro, chive, or parsley. Fresh lime juice.
4 Avocados


  • Add all cabbage ingredients into a medium-hot skillet and cook until tender and soft, about 10 minutes. Adjust seasonings to taste
  • To assemble, halve each avocado (1 avocado per serving), remove pit, gently remove avocado flesh from the skin and place in a small mixing bowl. Combine the avocado flesh with ⅓ cup of sesame cabbage and stir to combine. Use this filling to fill the avocado skin. Serve immediately. Only store leftover fillings in an airtight glass container, open avocados only when you're immediately serving.
  • Note: filling will make about 4 total servings (i.e. 4 whole avocados), store leftovers in an airtight glass container for later.

Avocado Toast with Smoked Salmon and Red Onions

Recipe type: Breakfast/Snack
Serves: 1
1 piece thick cut bread (preferably wholegrain)
1/2 avocado
Freshly squeeze lemon juice
Salt and freshly cracked black pepper to taste
2 thin sliced smoked salmon
Thin slices of red onion


  • Toast the piece of bread until the bread is just golden brown.
  • For the halved avocado, remove the pit from the avocado and discard. Remove the avocado from the skin and place the avocado flesh into a medium bowl and mash it with a fork and a squeeze of the fresh lemon juice. Season with salt and pepper as needed.
  • Slather the mashed avocado on top of the toast, followed by the smoked salmon and red onions.
  • Serve immediately.

Dark Chocolate Avocado Mousse

Recipe type: Dessert
Serves: 2
2 large avocado (or 4 small)
¼ cup of unsweetened vanilla almond milk
2 tablespoons of raw organic cocoa powder
½ bar of your favorite high quality dark chocolate, melted
2-3 dates, pitted
1 tablespoon of coffee/espresso
½ teaspoon of organic vanilla extract
Fresh berries for garnish


  • Melt the dark chocolate over a stovetop (or microwave safe bowl).
  • Combine the melted chocolate sauce with the remaining ingredients in a blender or bowl.
  • Combine all the ingredients using a high-speed blender or a hand mixer.
  • Blend or mix until creamy and smooth.
  • The texture will resemble a fluffy mousse.
  • Spoon into a bowl or wine glass and garnish with toppings of your choice.


Compass Nutrition