3 Recipes with Avocado for Children
Avocado is a high-quality food that’s perfect for children’s diets. It manages to provide a significant amount of essential nutrients, such as unsaturated fatty acids. Introducing it into your child’s diet on a regular basis is considered positive and to help you achieve this mission, we’re going to show you some attractive recipes with avocado for your little ones.
Before starting, it’s important to note that children should have a diet that’s as varied and balanced as possible in order to guarantee proper growth and development. Otherwise, deficiencies could be experienced that increase the risk of getting sick in the medium and long term.
Keep reading and find out more about the convenience of including this wonderful ingredient in your recipes. Let’s begin!
The benefits of avocado
Before we start cooking, it’s essential to know the benefits of avocado. We’re talking about a fleshy fruit, which concentrates fatty acids of the omega 3 series inside. These compounds have been shown to be efficient modulators of inflammation and therefore reduce the risk of suffering from cardiovascular diseases in the future.
At the same time, avocado is an interesting source of vitamin E, a micronutrient with great antioxidant capacity. According to research published in the IUBMB Life magazine, this element neutralizes the formation of free radicals and their subsequent accumulation in the body’s tissues.
Consequently, avocado “protects” the child’s body from developing many complex diseases.
Avocado as the main feature at your table
Now that you know why you should include this ingredient in your dishes, we’re going to show you some tempting recipes for the little ones in your house.
1. Avocado toast with flax
This recipe is excellent for breakfast or any snack. It provides a good amount of good quality carbohydrates along with fiber, a key substance for the proper functioning of intestinal transit.
To make this preparation, you need the following ingredients:
- One slice of toast made with whole-grain sourdough bread
- One ripe avocado
- Flax seeds
The steps to follow are simple. First, you have to toast the bread on both sides in a griddle or in a toaster.
Next, remove the pulp from the avocado and crush it with a fork to form a paste.
Finally, spread this preparation on the toast and season it with a splash of extra virgin olive oil. To top it all off, just sprinkle on flaxseeds.
2. Guacamole, the best recipe with avocado
Guacamole is a traditional Mexican recipe that has quickly spread throughout the world.
However, when it’s prepared for children, it’s best to make a series of modifications in order to avoid excessive spiciness. Jalapeño is normally used, but it’s possible to replace this ingredient for any other pepper with a sweeter character.
To make your guacamole, you’ll need the following foods:
- One ripe avocado
- Half of a tomato
- Half of a purple onion
- 1/4 of a red pepper
- A dash of lemon juice of lime juice
To begin, you have to extract the pulp from the avocado, as in the previous recipe. Place the tomato, red onion, and pepper in a bowl, all chopped as finely as possible. This is a very important step.
Once this is done, squeeze the juice from half a lemon or half a lime and mix everything well. To accompany your guacamole, you can spread it on toast, crackers, or eat it with tortilla chips. It’s also an excellent topping for tacos and other Mexican dishes.
3. Tomato, avocado, and cheese salad
Next among our recipes with avocado for children is a salad. Mix avocado with other foods of plant origin is a great way to achieve a higher supply of vitamins and antioxidants. Preparing a salad with this fleshy fruit is a great idea and requires a few ingredients:
- 1 medium lettuce
- 2 ripe tomatoes
- 1 medium avocado
- Fresh cheese to taste
- 1 small onion
- Salt and extra virgin olive oil
Start by washing the lettuce and tomatoes well. Then chop the lettuce and tomatoes, making sure the tomatoes are chopped into medium cubes. Then, add both ingredients to a salad bowl.
The next step will be to cut the onion julienne style and add it to the bowl. All that remains is to carefully remove the pulp from the avocado, cut it into cubes, add the diced fresh cheese, and season with salt and extra virgin olive oil.
Prepare recipes with avocado for children!
As you’ve seen, avocado is a food that has several health benefits, so it must be included in the diet on a regular basis. It’s easy to prepare different dishes with this fleshy fruit and its excellent organoleptic characteristics among its ingredients.
Finally, don’t forget that it’s crucial to promote a series of good habits in childhood, apart from eating well. Performing physical exercise from the early stages of life is also important in order to maintain good health, as well as getting a good night’s rest.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Ishihara, T., Yoshida, M., & Arita, M. (2019). Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis. International immunology, 31(9), 559–567. https://doi.org/10.1093/intimm/dxz001
- Miyazawa, T., Burdeos, G. C., Itaya, M., Nakagawa, K., & Miyazawa, T. (2019). Vitamin E: Regulatory Redox Interactions. IUBMB life, 71(4), 430–441. https://doi.org/10.1002/iub.2008