Avocado Spread Recipe

Avocado Spread Recipe




After a recent physical, I learned that my LDL “bad” cholesterol is 139 mg/dL. The desired range is less than 100 mg/dL. My non-HDL was 152 mg/dL. The desired range is less than 130 mg/dL. Fortunately, my HDL “good” cholesterol was very high at 88 mg/dL out of the desired range of greater than 50 mg/dL.

All of my other results were within the desired ranges for their category. Actually, the majority of them were at the lower end of the ranges. These results coupled with the knowledge that I eat pretty clean and I’m physically active, my doctor and I decided that I could make a few more modifications to my diet.

Her recommendations were to cut out red meats, fried foods, chicken skin, sautéed foods, and dairy products that contain fat. I’m thinking… this is doable because I don’t eat red meats and fried foods. Occasionally, I sauté veggies in coconut oil. And come on, who doesn’t like barbeque chicken once in a while? It’s all in moderation, right?

My biggest challenge… butter. I like unsalted pure Irish butter. There, I said it. I faced my demon. Now it’s time to fix it.

I have an awesome husband. He’s a team player all the way. In an effort to help me reduce my LDL “bad” cholesterol, he has adapted an avocado spread to use in lieu of mayonnaise. He feels if it benefits one, it’ll benefit us all.

The benefits of avocados over mayonnaise (with salt) are clear:

  1. Two tablespoons (2-3 thin slices) of avocado has nearly half the calories of two tablespoons of mayonnaise (with salt). Avocados have 50 calories compared to mayonnaise (with salt), which has 109 calories.
  1. Avocados have 5.0 g of total fat whereas mayonnaise (with salt) has 10.8 g of total fat. Avocados get a bad rap because 71 to 88% of their calories come from fat, but it’s monounsaturated fatty acids. Translation: the good, heart-healthy fats that lower your cholesterol.
  1. Avocados contain no cholesterol unlike mayonnaise (with salt), which has 7 mg of cholesterol.
  1. Avocados are high antioxidant fruits. They contain carotenoids, vitamins E, B, and C.

Now let’s get to my hubby’s delicious avocado spread that he has made to put on our turkey sandwiches, turkey burgers, and my tasty fish tacos.


Avocado Spread Recipe



1 ripe avocado

2 TBSP lemon juice, fresh

½ tsp. pink Himalayan salt

1/8 tsp. cayenne pepper

Garlic powder to taste (optional)

Onion powder to taste (optional)

Cracked black pepper to taste (optional)



Mash your ripe avocado in a bowl with a fork. Add all of the ingredients to the mashed avocado. Stir until all of the ingredients are blended and the spread is smooth and creamy.

Spread on your favorite sandwiches, salads, tacos, burgers, or serve as a dip.



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