Simple Avocado Mash
Avocado mash, a dish that is both simple and versatile, stands out as an example of how healthy eating can also be incredibly satisfying and delicious. It’s creamy, smooth and rich, while its flavor profile boasts a buttery richness, making it an immensely popular choice, especially if you’re prioritizing health and well-being. Whether you’re spreading it on toast, dolloping it on a salad, or enjoying it as a dip, avocado mash is a kitchen staple.
Simplicity at its finest
The basic recipe for avocado mash is quite simple, often involving just crushed avocados with a splash of lemon juice and a drizzle of olive oil. This simplicity allows the natural flavors of the avocado to shine through. However, what makes avocado mash truly special is its versatility. By adding a few extra ingredients, you can transform its flavor and texture in numerous ways.
Avocados: The heart of the dish, avocados are known for their smooth, creamy texture and rich, nutty flavor. They are high in healthy fats, fiber, and various nutrients. Choose ripe avocados that are soft to the touch for the best flavor and texture.
Lemon juice: A splash of lemon juice not only adds a bright, citrusy tang to the mash but also helps prevent the avocado from browning. Its acidity balances the richness of the avocado.
Olive oil: A drizzle of olive oil enhances the creaminess of the mash and adds a subtle, fruity flavor. Olive oil is also known for its health benefits, including heart-healthy fats.
Of course, you could stop there, but we think the rest of the ingredients really makes this mash something special;
Salt: Enhances the overall flavor of the mash. Salt can be adjusted according to taste.
Black pepper: Adds a slight sharpness and warmth, complementing the avocado’s richness.
Garlic or garlic powder: Offers a pungent, savory depth; fresh garlic provides a more intense flavor, while garlic powder is milder and more evenly distributed. If you find yourself continuously peeling and mincing garlic, try out our time-saver prepping recipe for garlic paste.
Cilantro or parsley: These herbs add a fresh, herby note - cilantro has a distinctive, bright flavor, while parsley is more subtle and slightly peppery.
Diced tomatoes or onions: These add a contrasting texture to the mash as tomatoes offer a juicy, slightly acidic taste, while onions contribute a sharp, slightly sweet flavor.
Spice it up
We all like a a little bit of variety, especially if this mash becomes a go-to in your kitchen. These are our absolute favorite variations of the dish;
- Classic guacamole: Mix in diced tomatoes, onions, cilantro, lime juice, and a hint of jalapeño - who can turn this down?
- Mediterranean style: We love this version, and think it’s perfect when making bruschetta with twist - add chopped Kalamata olives, feta cheese, sun-dried tomatoes, and oregano.
- Spicy avocado mash: For those who prefer a little bit of a kick, add finely chopped chili peppers, cumin, and lime juice.
- Avocado mash with roasted Garlic: For the garlic lovers, blend in roasted garlic cloves for a deep garlic flavor.
- Avocado and herb mash: Mix in fresh herbs like dill, chives, and parsley.
- Creamy avocado mash: Blend in Greek yogurt or sour cream for extra creaminess.
- Avocado mash with a protein boost: For an added protein punch, stir in chopped hard-boiled eggs or crumbled bacon.
Put some mash on it
We are big fans of this mash precisely because it’s so versatile, and it goes on nearly everything, here are some suggestions;
Spread on toast: Avocado mash makes a fantastic spread for toast - it can be a simple, healthy breakfast or snack option. Top it with sliced tomatoes, a sprinkle of sesame seeds, or a poached egg for a more filling meal.
Dip for chips and veggies: Serve it as a dip with tortilla chips, carrot sticks, or celery for a quick and healthy snack.
Stuffed in sandwiches or wraps: Use avocado mash as a creamy, flavorful filling for sandwiches or wraps. It pairs well with turkey, chicken, or a variety of vegetables, adding creaminess and richness.
Base for salads: It can be a unique base for salads. Spread it at the bottom of the bowl before adding greens, veggies, and proteins. It adds a creamy texture and rich flavor to every bite.
Topping for burgers or tacos: Avocado mash is an excellent topping for burgers or tacos as it adds a creamy contrast to the savory meat and spices, enhancing all the other ingredients. Don’t just take our word for it, try out our Avocado Bacon Burger recipe.
Garnish for soups: Dollop it on top of soups like chili, black bean, or tomato soup for a burst of creaminess and flavor.
Base for pasta sauce: Create a creamy pasta sauce by blending avocado mash with herbs and a bit of garlicm, and it’s a healthier alternative to traditional cream-based sauces.
Filling for deviled eggs: Mix avocado mash with egg yolks for a twist on deviled eggs - it adds a unique flavor and creamy texture.
A side for grilled fish or chicken: Serve it alongside grilled fish or chicken as a healthy, flavorful side - it complements the smokiness of the grilled meat beautifully.
How do you pick the perfect avocado for mashing?
Look for avocados that yield slightly to gentle pressure without being overly soft. The skin should be dark but not shriveled or bruised.
What's the best way to store avocado mash?
Keep it in an airtight container and seal with a piece of plastic wrap pressed directly on the surface to minimize air exposure, which can lead to browning, and store your mash in the fridge.
Can avocado mash be made ahead of time?
Yes, but it's best enjoyed fresh. If you need to make it in advance, the lemon juice will help preserve the color for a short while.
How can I use avocado mash?
Here are some ideas for what do with avocado mash;
- Serve on whole-grain toast with a poached egg on top for a satisfying breakfast or light lunch.
- Add it to a wrap with grilled chicken and vegetables for a hearty dinner.
- If you're in the mood for a burger, try our Avocado Bacon Burger and opt for adding avocado mash instead of sliced avocado.
Simple Avocado Mash
This quick and easy avocado mash recipe makes a perfect spread or dip - it's ideal for a quick snack or as a side to your favorite dishes.
4 ripe avocados
2 tablespoons Extra virgin olive oil
2 tablespoons lemon juice
¾ teaspoon sea salt
½ teaspoon ground black pepper
2 tablespoons chopped cilantro
1 tablespoon minced red onion
2 cloves minced garlic or 2 teaspoons garlic paste
Cut the avocados in half, remove the pits, and scoop the flesh into a mixing bowl.
Drizzle the avocado with the lemon juice and add the extra-virgin olive oil.
Using a fork, or a masher, roughly mash the avocado until it reaches your desired consistency.
Stir in the chopped cilantro and minced red onion (optional).
Add the minced garlic to the mixture (optional).
Season with sea salt and ground black pepper to taste.
Mix all the ingredients until they are well combined.
Taste and adjust the seasoning, if necessary.
Serve immediately, or keep it in an airtight container and seal with plastic wrap directly on the surface of the avocado mash to prevent browning and refrigerate until ready to serve.
- Calories 230 kcal |
- Carbohydrate Content 12 g |
- Cholesterol Content 0 mg |
- Fat Content 21 g |
- Fiber Content 7 g |
- Protein Content 3 g |
- Serving Size 1 portion |
- Sodium Content 10 mg |
- Sugar Content 1 g |