Besides their amazing, creamy textures, avocados are awesome because they’re the only fruit (yes, they’re classified as fruits!) with monounsaturated fatty acids — the healthy fats our bodies need to function. This is especially good news for those following a more plant-based lifestyle. Animal products are not the only way to get these healthy fats!
The most prevalent fatty acid in avocados is oleic acid (which is also found in olive oil). Oleic acid has been connected to lowered inflammation in the body, as well as healthier cells. Additionally, avocados are full of fiber, have been shown to lower cholesterol in clinical trials, and are full of folate. They’re also a great source of vitamins K, E, C, magnesium and potassium. Oh, and you can eat their seeds.
So go ahead and have that second helping of guacamole.
Smoothie Recipes With Avocado
Because we’re such big fans of this fruit, and because it blends so seamlessly into smoothies — adding a “milkshake” texture without altering taste — we’re rounded up some of our favorite recipes featuring this green wonder.
Aprium For A Dream
Apriums, a stone fruit hybrid that are 75 percent apricot and 25 percent plum, have a dense, golden flesh and a smooth yellow / orange skin that is occasionally blushed red. They’re super sweet, and only available for a short time during the summer. This crisp and sweet smoothie also includes almonds and half an avocado, which are full of the kind of healthy fat that’s essential for lowering bad cholesterol. Both almonds and avocados have also been connected to weight loss, which means snacking on this smoothie will keep you feeling light and fit all day long.
Bok Choy Bliss
Sometimes labeled “mushrooms of immortality,” reishi mushrooms have been used for thousands of years in Chinese medicine. With scientifically studied anti-cancer and longevity properties, reishi gives your immune system a huge boost. Baby bok choy is full of vitamin C and magnesium, which is a mineral known to ease stress in both the body and mind. In addition to healthy fats, avocados also contain a big dose of potassium, which helps lower blood pressure. If you need a moment of bliss in the middle of a busy day, this nutrient-dense drink is your ticket to heaven!
Chocolate Raspberry Milkshake
One way that we as humans comfort ourselves is by so-called “comfort foods,” and what wears that label better than a milkshake? Luckily, this sweet treat is really good for you, with mood-elevating, antioxidant-rich cacao, mulberries (one of the only fruits with iron, which can improve circulation), heart-helping oats, potassium-rich avocado and banana, and anti-inflammatory raspberries (which have also been studied as a natural weight loss food). Pro tip: This smoothie is very thick, if you like your smoothies on the thinner side, use only ¼ of an avocado or add 1 ½ cups of water.
Low in calories but full of vitamins A and C, grapefruit keeps things tart and flavorful without adding too much sugar. An ancient food that has been showing up in writings for centuries, pomegranate is full of antioxidants, and may even help with blood pressure and lowering cholesterol. Almonds even out the tartness of this smoothie by adding creaminess, protein and hearty-healthy fats, along with half an avocado, while a cup of coconut water adds a touch of tropical flavor. Stimulate every taste bud with this dynamic and healthy snack!
Almond Butter Milkshake
Craving something decadent? In addition to making a super creamy smoothie, avocado and coconut cream are full of cholesterol lowering healthy fats. Bananas have potassium and fiber, and help satisfy your sweet tooth (at only 105 calories per medium-sized fruit). Cacao, which is chocolate in its rawest form, has no sugar, but adds antioxidants and a delicate chocolate flavor, and almond butter gives this smoothie a dose of protein. Skip the brownies and cookies and go straight for this healthy dessert! Pro tip: Peel, chop and freeze your banana before adding it to this smoothie for an extra “milkshake-like” effect.
Chocolate and peanut butter are a match made in heaven, and that's exactly what this smoothie tastes like. But, unlike its cookie counterpart, this smoothie won't weigh you down. Carob powder works as an antioxidant, antibacterial, and antiseptic, and has been shown to improve digestion and lower cholesterol. Peanut butter and avocado make this smoothie creamy and rich while adding great healthy fats and protein. Decadent and healthy, this smoothie is guaranteed to start your day off right.
Blue Lavender Bliss
We all know lavender scent aids in relaxation. Eating lavender flowers has that same calming effect. Blueberries have some of the highest levels of the antioxidant anthocyanin, and have been linked to all kinds of positive health benefits, including sharper cognition.These sweet little gems are also rich in vitamin C, which has been shown to relieve stress. Avocado brings the omega-3 fatty acids, and lots of B vitamins. We need B vitamins for healthy nerves and brain cells. A healthy supply of B vitamins reduced anxiety. Sip, savor, relax.
For a recipe that is loaded with nutrients and can give you the energy necessary to start to your day, this smoothie is delicious, too. The Vanilla Verve is especially abundant in potassium, which is essential for proper muscular function. Low body levels of potassium can lead to general feelings of fatigue and muscle weakness, so getting a healthy dose is important. Luckily, avocados and pears are also rich in potassium to keep you going.
Pot of Golden Beets
This simple smoothie is overflowing with so many health benefits, it just might be better than a pot of gold! Golden beets are very mild and sweet compared to their red counterpart. Cara cara oranges are sweet and tangy, providing the perfect contrast to the earthy taste of beets. These oranges also load this smoothie with vitamin C and folic acid, keeping your immunity strong and heart protected. Cara cara oranges are a cross between the Washington navel and the Brazilian Bahia navel and are known for their pinkish red color.
Berries are antioxidant powerhouses. Eating a diet rich in antioxidants can help improve your health, protect your skin and hair, and prevent certain diseases. Avocados are natures gift to the world. Not only are they delicious and creamy, they are full of fiber, monounsaturated fats (the good fats) and promote brain health. Save the second half of the avocado for a healthy snack. The Creamy Berry smoothie is perfect for a morning boost or an afternoon pick-me-up. Smoothie contributed by Anna Gannon.
Pistachio Cream Pie
Avocado is loaded with potassium and can lower cholesterol and triglyceride levels. Besides being an addictive snack, pistachios provide fiber and healthy fats. Pistachios are filling and full of fiber and can help control weight. Spirulina is rich in Omega-3s and Chlorophyll, and contains more than 20 times the amount of calcium as milk! Banana and vanilla almond milk make this a truly creamy treat.
Spicy Chocolate Volcano
Welcome to the creamiest smoothie in the world. Bananas and avocados are uber creamy alone, but when they join forces, it makes for something extraordinary. The Spicy Chocolate Volcano Smoothie reminds us of those molten chocolate desserts we like to order on vacation. We swapped the sugar and butter out for fiber and potassium. This drink will health you keep your water balance, electrolytes and nervous system in check.
Avocado Apple Pie
Greens, apples, and avocados, this green smoothie has got it going on in terms of flavor and nutrients! Filled with fiber from the fruits and veggies, plus the healthy fatty acids from the acai berry and avocado, this smoothie will leave you satisfied and reinvigorated. Plus, your immunity will be well-protected, thanks to the antioxidants and high vitamin C content. So go ahead, blend yourself a slice of pie. You deserve it!
Cucumber Ginger Detox
Drink green and clean with this delectable detox. Rosehips won’t go to your hips! The fruit of the rose flower contain 50% more vitamin C than oranges. Speaking of oranges, the sweet citrus is included in this recipe. Hydrating cucumber and spicy ginger are both great for the digestive system and fight inflammation. Superfood spinach is always a perfect smoothie addition!
Mesquite--it’s not just for barbecue! The seasoning adds a nutty flavor that makes this smoothie taste like a chocolate milkshake. Did you know that cacao is among the best dietary sources of magnesium, which helps improve muscle and nerve function? Add a date for sweetness and Swiss chard for some essential vitamins and minerals. Banana and avocado make it creamy! (Save the other half of the avocado for the next smoothie on this menu...)
Almond Avocado Matcha
You hear a lot about the “good fat” in avocados, but what does that mean, exactly? The main fat in avocados is oleic acid, a monounsaturated fatty acid also present in olive oil. Oleic acid is good for healthy skin and hair, helps reduce inflammation, and may have cancer-fighting properties. Paired with matcha, a powdered green tea with more antioxidants than any other superfood, this smooth and nutty green smoothie will help you be healthy inside and out!
Cinnamon Chocolate Maca Madness
Foods like avocado and cacao have revitalizing properties that will smooth and strengthen the skin. Cacao contains more than 300 antioxidant varieties. The antioxidants in the South American beans can boost collagen levels and protect the skin against infection. Avocado has plenty of omega fatty acids help de-stress and plump the skin cells. Maca is excellent for skin; it can decrease sensitivity to extreme temperatures and help calm blemishes!
Almond Honeydew Avocado
This creamy-nutty-sweet-green treat packs in so many nutrients and flavors. After walnuts, almonds have the most omega-3 fatty acids of any nuts. These fatty acids are not naturally produced by the body, and in addition to many other health benefits, give the skin radiance! Coconut water and honeydew are a super-hydrating duo. Avocados contain omega-9, which is yet another skin-smoothing oleic acid. Spirulina boost energy with micronutrients!
Avocado Blueberry Bliss
Native to the Amazon rainforest, Camu camu is practically glowing with vitamin C -- it has 60 times more vitamin C per serving than an orange! Blueberries are extremely high in antioxidants, as is swiss chard (also from Brooklyn Grange), and avocados are full of beneficial fats. If you’re looking for midday recharge, this smoothie will not only amp up your energy, but will make you feel stronger, thanks to those healthy avocado fats and almond protein.
Creamy Matcha Cardamom Iced Latte
Calling all caffeine lovers! If you’re looking for the perfect buzz without the crash that comes later, this combination of matcha and green coffee has your name on it. In addition to giving you non-jittery energy, Matcha has the amino acid L-theanine, which helps to improve clarity and concentration. Green coffee powder, which is made from coffee beans that have not yet been roasted, is high in antioxidants, and both the green coffee and matcha have been involved in weight loss studies. Add some creamy avocado and squash, and the comfy spice of cardamom, and you may have found the perfect replacement for that morning latte.
Carrot Mango Kiwi
Baobab has been used for centuries in Africa, but America is just discovering the powder made from this sweetly sour fruit. Like camu camu, baobab powder is one of the best sources of vitamin C in the world. It also has a healthy dose of both calcium and iron. Mango is another vitamin C powerhouse, while carrots have the beta carotene both your skin and eyes love. Turmeric is a crazy good anti-inflammatory, and avocados are full of the healthy fat we all need to stay full and satisfied.
Blackberry Spice and Everything Rice
Have you ever wanted a blueberry pie in a glass? If so, look no further! Both blueberries and grapes are high in antioxidants, and grapes contain resveratrol, which has been shown to lower the risk of cardiovascular disease. Kale remains one of the best dark leafy greens you can eat, brimming with vitamins A, C and K, as well as iron and protein. If dairy and nuts aren’t your thing, rice milk is a great option. This milk is low in saturated fat, but high in both B vitamins and antioxidants.
Spirulina is an algae that grows in the salty waters of subtropical climates and has significant amounts of calcium, iron and magnesium per serving. It’s also been shown to help lower cholesterol. Flaxseed is a great vegan source of Omega-3s and fiber, which is a great combination for athletes. Mix those two superfoods with nature’s VIP, avocado, and the cancer-fighting polyphenols from grapes, and you’ve got a drink that does everything from light detoxing to helping you glow from the inside out. Drinking one of these before heading into the mall for an early shopping trip is like putting a force field around your immune system (something we could all use right about now).
Braeburn Apple Tea
Tart with a hint of fall spiciness, Braeburn apples in their prime right now, and are a fantastic addition to any smoothie. They were discovered growing by chance in New Zealand in the 50s, and have since become an orchard favorite. With a good amount of vitamins A and C, Braeburns are also high in fiber. Matcha green tea has the amino acid L-Theanine, which has been shown to boost serotonin and also helping the mind feel calm. Basically, you get the alertness of caffeine without the jitters, which makes matcha a serious contender for the best superfood ever.
Matcha is powdered green tea that can do two awesome things at the same time: improve concentration, and provide a whole body calmness. This is all thanks to the combination of caffeine and the amino acid L-Theanine, which helps ease stress on the nervous system. Matcha is also loaded with catechins, the most powerful antioxidants out there. Add some additional creaminess from avocado, tofu, and coconut milk, a dash of sweet and spice from real maple syrup and nutmeg, and a nutritious green in the form of chard, and you’ve got the eggnog of your dreams. (Deep, rich, satisfying - and good for you!)
Ease into a relaxing holiday afternoon with the smooth flavor of pears (which have more fiber than apples) and avocado (which is full of heart healthy monounsaturated fats). Arugula isn’t just for holiday salads; a nutrient-dense leafy green, it’s full of iron and folic acid. Almonds are another food full of heart healthy fats and protein, and flaxseeds have the Omega-3s your joints need to help you play Santa Claus under the tree. While you’re taking a moment to admire all the love around you, treat your body with a little love, courtesy of this smoothie!
Spicy Apple Mango
Even though they almost taste like candy, mangos are a truly nutrient-dense fruit. The high amount of fiber, pectin and vitamin C in mangos makes them excellent at lowering cholesterol, the vitamin A keeps your eyes healthy, and the tartaric acid, malic acid, and citric acid in mangoes helps to keep your body alkalized. Cayenne has been proven to boost metabolism immediately after consumption, and may also help to ease digestion issues and joint pain. Add in some creamy avocado (full of healthy fat), low calorie carrots, and some lime, and you’ve got a relaxing tropical drink that’ll give your immune system an immediate boost. Pro tip: Save half of the avocado for the chocolate peanut butter milkshake smoothie.
Chocolate Peanut Butter Milkshake
Who doesn’t like to indulge a little on vacation? The good thing about this smoothie is that it tastes like an indulgence -- but it’s actually healthy! Most people don’t realize this, but jicama is full of vitamin C. It’s also full of fiber, which means that it makes a satisfying, blendable base. Avocados help lower cholesterol and provide a good dose of vitamin K, which increases bone health by aiding in calcium absorption. Cacao is high in antioxidants and magnesium, a key osteoporosis-fighting nutrient. Add in some banana for a little island flair and potassium, and you’ve got the perfect sweet treat for any time of day. Pro tip: Save half of the avocado for the spicy mango smoothie.
Chocolate Covered Pomegranate
Pomegranates are not just a sweet Valentine’s Day treat -- they’re also full of antioxidants, which not only help boost the immune and nervous system, but also protect the lining of blood vessels. This protection helps blood flow more freely, increasing the sensitivity of your most sensitive parts. Cacao is another possible libido booster because of its phenylethylamine and theobromine content. Theobromine helps to increase a feeling of stimulation and excitement, and phenylethylamine improves mood by increasing serotonin levels. Avocado has vitamin E, which has been linked to increased vigor and youthfulness, and many cultures have connected it to sexual prowess. Three aphrodisiacs in one smoothie? You’re welcome!
Spiced Apple Cider
A cup of collard greens has five grams of protein, which is a lot for a leafy green. Collards are also an excellent source of vitamins K, A and C. An anti-inflammatory spice, cloves are also natural painkillers. Like ginger, cloves may help treat motion sickness and nausea. Apple cider vinegar has been used for centuries to treat all sorts of ailments, but it’s particularly good at treating infections as well as aiding in weight loss by suppressing appetite and giving the metabolism a little boost. Let this healing drink calm your mind and body while keeping you satisfied for hours. Pro Tip: Save half the lemon for the You Make My Heart Ginseng smoothie.
Creamy Matcha Mint
Matcha, which literally translates to “powdered tea,” is different than the bagged tea you usually drink because instead of just steeping the leaves, you’re actually ingesting powder made from the leaves. Thanks to L-Theanine, a naturally occurring amino acid that provides focused energy without jitteriness, matcha is a great alternative to traditional coffee drinks. The refreshing flavor of mint, and the energy-sustaining healthy fat / protein ratio of cashews and avocado, also help to make this smoothie the perfect pick-me-up. And at only 11 grams of sugar per serving, there’ll be no crash later!
Get-Up-And-Go Green Grapefruit
Vitamin C is a great immune-booster, but it’s also an important element to energy synthesis throughout the body -- which basically means that it helps our bodies convert food into energy. Luckily, this smoothie is full of vitamin C (grapefruit, pineapple and kale). It’s also full of protein, thanks to a scoop of easy-to-digest pea protein, which is essential for prolonged vitality. Because unsaturated fat is the most energy dense of all the macronutrients, the healthy fat in half an avocado and walnuts is also essential to feeling both mentally and physically alert. If you have a long day ahead of you, but still want to fall peacefully asleep at night, try this low sugar, low carb option.
Cinnamon Rice and Everything Nice
Native to Peru, lucuma is a natural sweetener that has proven skin benefits, as well as beta-carotene, iron and zinc. Two more superfoods, hemp seeds and cinnamon, give this smoothie anti-inflammatory and cancer-fight properties. The combination of half an avocado combined with rice milk makes a luscious smoothie base, creating a milkshake consistency. But the best part? This “milkshake” will give you a glowing complexion and a boosted immune system, and will help curb hunger pangs all day long.
Pineapple Coconut Energizer
Pineapple is high in vitamin C, which is of course great for your immune system, but it’s also high in manganese, which is essential for strong bones and connective tissue. Additionally, pineapple contains the enzyme bromelain, a potent anti-inflammatory and cancer fighter. Both pineapple and chia seeds are high in fiber, with chia also being high in Omega-3s and calcium. When you add in half an avocado and coconut flakes, you get a sweet, creamy smoothie with tons of fiber to keep you full and satisfied all day long!
Mint Chocolate Shamrock
For this smoothie, we’re partnering with Gotham Greens, a New York company that grows all its produce in pesticide free, ecologically sustainable, 100% clean energy greenhouses - basically, it’s the freshest, cleanest lettuce you’ve ever had! When cacao beans are roasted and ground, they become cocoa, but if they’re slowly dried, they’re remain cacao, the rawest form of chocolate there is. Cacao is extremely high in antioxidants, and is often used as a natural mood elevator. This healthy version of a chocolate shake also contains mint in its natural form, which is known to help with digestion and give a little boost to your energy.
Luck of the Eye-rish
If you’ve ever wondered why everyone always says carrots are good for your eyes, here’s the reason: Vitamin A deficiency can damage normal vision, and beta-carotene (which carrots have) can help correct that deficiency. Goji berries are also very high in beta-carotene, as well as iron, and are known anti-inflammatories. Carrots, the orange, avocado and goji berries are all high in vitamin C, making this bright smoothie healthy for both your immune system and your biggest organ - your skin!