Disclosure: Today we’re talking all things avocado and delicious like this avocado chickpea mash, aka “smash”. Although I received financial compensation for writing this post, all views and opinions expressed on this blog are purely and entirely my own. For nutrition information on avocados, plus some fabulous recipes, please be sure to visit the Love One Today website courtesy of The Hass Avocado Board.
So…
My sweet cousin Jori is about to have her first baby any day now {SO super excited for her!!!}, and if she were to ask me, her Spicy cousin, the following question…
“What should I feed my little girl when she first starts eating solid foods?”
I would tell her in a pretty avocado green heart beat…
“Avocado!” {You guessed that right?!!}
Delicious, nutritious, and easy to eat, the fresh avocado, one of nature’s perfect foods, is one of the first foods I fed my  own “babies”, now 12 and 10, and they are still big time avocado lovers, just like Mr. Spicy and myself 🙂
So, what’s to love about avocados other than their creamy dreamy deliciousness???
Let’s spread some avocado love today…
Avocado Nutrition 101
- Avocados are rich in monounsaturated fats {MUFAs}, which are not only good for your heart, but also help keep you satiated, and may help fight belly fat!
- Avocados are very low in sugar {less than 1 gram/serving}, while providing nearly 20 vitamins, minerals, and phytonutrients including vitamins E and C and folate, iron, potassium, and lutein, a natural antioxidant that may help maintain eye health, especially as we get older.
- Avocados are “nutrient boosters” which basically means that they help the body absorb fat-soluble nutrients, such as alpa- and beta-carotne and lutein. Â How cool is that???
- Avocados are naturally gluten-free, cholesterol free, sodium-free, and suitable for anyone on a vegan or vegetarian diet as well.
- And, oh yes, SUPER versatile in the kitchen, fresh avocados can be used in absolutely ANY dish including dessert, smoothies, soups, and in my all time favorite SUPER easy recipe, The Avocado Smash!
What’s an Avocado Smash you’re asking???
It’s pretty much one of the most delicious, easiest, and healthiest meal inventions ever!
Avocado Chickpea Mash, aka “Smash”, Wrapped or Naked
The Avocado Smash
Ingredients
- 1/2 fresh avocado flesh scooped out of avocado skin
- 7.5 ounces chickpeas {canned or dried soaked and cooked}
- sea salt and freshly ground pepper to taste
- veggies of choice such as broccoli slaw sliced cucumbers, and micro greens
- optional: bread or tortilla/wrap for serving or serve "naked" in an "avocado bowl"
Instructions
- Combine the avocado, chickpeas, salt and pepper in a small bowl and mash to desired consistency with a fork or potato masher.
- Spread smashed avocado mixture on top of bread, tortilla/wrap, or spoon in to the emply avocado skin.
- Top with veggies of choice and serve.
Notes
If you’re cutting back on carbs a little, the “Naked” Avocado Chickpea Mash will be your new lunchtime BFF! Simply spoon some yummy avocado smash filling in to an avocado “boat”, and pile high with whatever veggies you choose.  Super fun idea for a party too!
So what are you waiting for???
It’s your turn to tell me what’s your favorite way to love one today!!!
What’s your favorite way to eat a fresh avocado? Â Did you learn anything new about avocado nutrition today? How do you like your smash~wrapped or naked???
If this is your first time to The Spicy RD, WELCOME, and you can read more about me, learn about my nutrition counseling and consulting services, or hear what my clients have to say about working with me.  If you’re already a friend here at The Spicy RD, welcome back!!! And as always, I love hearing from you, so please join the conversation, and if you enjoyed the post, I’d love it {and truly appreciate it!} if you stumble, tweet, pin, or share the post.  And, if you haven’t done so already, be sure and sign up for my monthly newsletter, Delicious News, and connect with me on Pinterest, Twitter, Facebook, Instagram, and Google Plus for all things healthy and delicious!
Hi There! I’m EA, a registered dietitian nutritionist (RDN) in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. I offer nutrition coaching for wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, sign up for my newsletter, or get in touch~I’d love to connect with you!
13 comments
Duah Liz link in profile you said hah! Love this and I couldn’t agree more… esp with the first food for kids!!
what a great idea to combine it with chickpeas
I served it to all my babies as a first food too: 8, 5, 3, 1! The funny thing is the 3 y old never really liked them until NOW…when he’s almost 4. But I never gave up and just kept offering to him. It just took him almost 4 years to decide they are delicious!
Love your avocado smash EA! We love avocados in our home – just wish we lived in California! I’ve made avocados with an egg baked in the middle served with a miso sauce – the kids love it.
This sounds awesome!! Even though avocados contain FODMAPs, I still include them in my diet whenever I can. I like eating them mashed into spaghetti squash, topped with olive oil. De delicious!
These look fantastic and I will definately try them in a wrap. Do you think the avoado will stay green if I make them in the mornining and pack in a wrap for lunch?
Hi Betsy! Thanks so much for your comment, and, the great thing about smashing the avocado together with the chickpeas, is that the “smash” is more of a tannish color than green, so you should be fine making this in the morning and packing it for lunch 🙂 Enjoy!!
What’s NOT my favorite way to eat an avocado? Seriously obsessed. I often eat them on an open faced BLTA on good crusty whole grain bread with a drizzle of olive oil with a sprinkle of S&P. Avocado was one of my daughter’s first foods, too – of course now she’s going through a picky stage but I have faith she’ll come back around (because she sees me eating them ALL THE TIME.) Digging this Smash!
Did you say bacon with avocado??? Oh, yes, yum!!! Confession time…in high school, back when I was running cross country and could handle the extra calories, my friends and I would go to the deli after practice, and get huge turkey, bacon, and avocado sandwiches on sourdough bread. Of course we would still eat dinner a few hours later 🙂 I’ve got no doubt your daughter will come around. My own kids “come” and “go”, but overall they seem to be heading in the right direction 🙂
I go through a ridiculous amount of avocados. I most often have them for breakfast as they are a super start to the day smashed onto wholegrain sourdough toast, and topped with tomatoes, lime and something like dukkah. Chickpeas will make it even heartier and satiating, especially with greens. I think you will have convinced a few avocado-phobes with this simple recipe and reassuring facts – avocados are GOOD for weight watchers! Wish we could growm them here. You lucky thing, you. 😀
Plain old avocado smashed on to glutenfree toast is another favorite of mine too! I wish you could grow your own avocado trees in Scotland too Kellie! Sending you a virtual tree 🙂
I need to try making salad dressing with avocados-sounds delicious Andrea! Glad you like the naked smash 🙂
I LOVE avocados. Sometimes I just eat the plain with a bit of salt. I also love them as the base of a salad dressing. And as guacamole of course. So many delicious ways!
Love your naked avocado smash! Great idea!