National Avocado Day: 5 healthy avocado recipes that kids would love

Avocado has everything that our body needs. So, why should only adults have it? Here are some healthy avocado recipes for kids. Cook them on National Avocado Day 2023 to honour this fruit.
Healthy avocado recipes
Check out these avocado recipes for kids! Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 31 Jul 2023, 05:00 pm IST
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Avocado is not sweet! It can be quite bitter, especially if it is not ripe. No wonder then that a lot of children tend to wrinkle their nose when they are given avocado to eat. But that can change! On the occasion of National Avocado Day, which falls on July 31 every year, you can give a hat-tip to this superfood with interesting recipes. Try these avocado recipes for kids as you celebrate the day with your family.

Health Shots reached out to Shruti Keluskar, Executive Nutritionist, Cloudnine Group of Hospitals, Pune, to figure out avocado dishes will be great for your children.

Avocado
Avocado is healthy. Image courtesy: Shutterstock

Health benefits of avocado

Avocado is rich in many nutrients, making it popular in the world of wellness. Here are a few health benefits of avocado.

1. Avocado helps to improve immunity

This superfood is packed with magnesium, vitamin C, vitamin E, folate and more. They provide nutrients which are important to improve our immunity, says Keluskar.

2. Avocado helps to reduce damage caused by excessive screen time

Most children get hooked to television or mobile or other gadgets that impact the eye health in a negative manner. Avocados are good sources of lutein and zeaxanthin, the phytochemicals that they help to lessen damage caused by excessive screen time.

3. Avocado helps to maintain digestive health

The digestive tract needs a sufficient amount of fiber to support the growth of good bacteria. Consuming fiber-rich foods can help to avoid constipation and maintain the health of your digestive system, says the expert. It is great for your gut health.

4. Avocado helps to prevent fracture

It helps to increase bone density and prevent fracture. To enjoy maximum benefits, eat avocado with spinach, salmon, tuna or egg.

Healthy avocado recipes for kids

Even though you list out the health benefits of avocado to your children, it will be difficult to make them eat it. But you can cook avocado in interesting ways for children. Here are some options you can try!

1. Avocado filled tacos

Ingredients

• 1 avocado
•1 tomato
• ½ onion
• ½ cucumber
• ½ bowl coriander (chopped)
• 1 tablespoon of lemon juice
• 1 cup of wheat flour or multigrain flour
• Salt for taste

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Method

• To make tacos, knead the dough well by mixing it with water.
• Let the dough rest for 15 minutes.
• Make small dough balls and roll them to make roti.
• Take a pan and cook them from both the sides and fold it into half.
• Let it sit on the pan for a minute after folding from both sides.
• For the filling, mix all the ingredients, add salt and fill it into the tacos then serve.

avocado
Avocado hummus is delicious and healthy. Image Courtesy: Shutterstock

2. Avocado chickpea salad

Ingredients

• 2 avocados
• 1 bowl of chickpeas (boiled)
• ¼ onion
• ½ cube cheese
• Chopped coriander
• Olive oil
• 1 teaspoon of lemon juice
• Salt

Method

• Slice the avocados and put them in a bowl.
• Add the boiled chickpeas, sliced onion, cheese and chopped coriander.
• Drizzle a little olive oil and pour the lemon juice over the ingredients.
• Mix everything together and then serve.

3. Avocado pasta

Ingredients

• 50 gram of pasta
• 2 small avocados
• ½ cup basil
• 2 garlic cloves
• 1 tablespoon of olive oil
• 1 teaspoon of lemon juice
• Salt
• ½ cup pasta water

Method

• Take a pan and add water, salt and a few drops of olive oil and let it come to a boil.
• Add raw pasta to it and let it cook for 5 minutes or till it is 80 percent cooked.
• Strain the pasta and keep the water aside for later.
• Make the sauce by blending all the ingredients (including the pasta water) until it turns smooth and creamy.
• Add the sauce into the pan with the pasta and mix it up.
• Add fresh basil and serve.

4. Avocado hummus

Ingredients

• 1 cup of chickpeas
• 1 avocado
• Olive oil
• Salt
• Turmeric
• Pepper
• 1 tablespoon of sesame seeds
• 2 to 3 walnuts

Method

Put all the ingredients in a jar and blend them together till a creamy texture is formed. You can serve it with bread.

5. Avocado pop

Ingredients

• 2 ripe avocados
• 1 small cup of lime juice
• 2 teaspoon of sugar syrup
• Salt

Method

• Blend all the ingredients and adjust with little water and sugar syrup to get the required consistency and taste.
• Pour the mix into popsicle mold with a stick in it.
• Place them in a refrigerator and enjoy them once they are all frozen.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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