Avocado Cream Sauce
Isn’t it crazy to think about back when avocados weren’t EVERYWHERE? It was like we went from rarely using them, to centering meals AROUND them. For example, avocado toast (duh), avocado egg bakes, and best of all – this Avocado Cream Sauce! Incredibly easy and delicious – it is a MUST try! But before we get into that… let’s talk more about our dear friend the avocado.
This is embarrassing, but I actually just googled to confirm that avocado is a fruit and not a vegetable – good news, I was right! It is a fruit. HOWEVER, I learned some other CRAZY info on the AVO! Guys, I am learning so much!
- An avocado is a fruit (yes, knew that), and more specifically a berry (WHAT?)
According to the University of California Agriculture & Natural Resources, a fruit is “the matured ovary of a flower.” “Fruits consist of a tough outer layer (the skin or rind), a middle layer we typically think of as the flesh of the fruit and a casing around a seed (or seeds). Avocado is further classified as a fleshy as opposed to a dry fruit, and a berry rather than a drupe, which has tough pits or stones, like peaches.”
- An avocado has more potassium than a banana (ALSO didn’t know this one)
A single avo has 975 mg of potassium, where as a banana only has 487 mg.
- They will ripen more quickly with a banana or apple around
So this is something that I have heard before, but I never knew the science behind it! Apparently bananas, and apples for that matter, release ethylene gas, a naturally-occuring plant hormone. If you store unripened avocados in a brown bag with an apple or a banana, the gases trapped in the bag will help the avocados ripen more quickly (The Haas Avocado Board).
- Avocados are one of a only a few high-protein fruits
One avocado has around 4 g of protein – which, honestly is not that much – yet this is among the highest amount of protein coming from any fruit. Avocados also have 18 of the most important amino acids for the body’s protein-building process. And better yet, all of the protein is available for your body to use (which is not the case for protein in meat or other foods).
- You can swap them into baked goods recipes for butter
THIS IS GENIUS! Why didn’t I think of this? The creamy texture and healthy fat in avocado makes it a great option for partial butter substitutions! (Interested to learn more, check out these awesome avocado recipes by PopSugar Fitness!). Of course this is also an important thing to keep in mind when shoving your face with everything avocado… Yes, it is a healthy fat, but it is still a fat nonetheless.
- You don’t have to eat avocados to reap their benefits
“Nutritional perks aside, avocados can play a key role in your healthy hair and skin routine. The antioxidants, amino acids and essential oils inside an avocado can help repair damaged hair, moisturize dry skin, treat sunburns and maybe even minimize wrinkles,” according to HuffPost Style.
So there you have it! Avocados are even more magical than you might have thought ten minutes ago! Which is why – you should go make this Avocado Cream Sauce, like now.
I’ve always wanted to make Avocado Cream Sauce, but I thought it would be hard.
I know I have said that in a lot of recipe posts – but its so true! Recipes always seem hard when you’ve never made them before – but seriously, I am telling you – ITS SO EASY! Way easier than a homemade cream or tomato sauce.
All you do is gather the ingredients, place them in a food processor or high speed blender, pulse until smooth – and that is it!
Just a few minutes, and you have a creamy, rich, healthy avocado cream sauce that is packed with good fats, protein, and flavor.
The oil from the avocado will help the the sauce to spread easily over the pasta. You’ll notice in the recipe below, there is the option to use oil or water to thin out the sauce. Both work well. The avocado can more easily break down into the olive oil (because it is fat breaking down into fat), but if you’d prefer less oil than go ahead and use the water! Seriously, both taste good – the only difference will be related to texture!
Once you make the sauce, you can enjoy it over any time of pasta – whether you are all about chickpea pasta, zucchini noodles, cauliflower gnocchi, or traditional spaghetti – your Avocado Cream Sauce is going to taste delish.
Speaking of Trader Joe’s Cauliflower Gnocchi – have you all TRIED THIS STUFF? I mean woah. It is so yummy! I am hooked. I made it with my Avocado Cream Sauce, sliced chicken sausage, truffle cheese, and cilantro just the other night – MWA! Delicioso!
Although the instructions on the bag advise to make the gnocchi in a saucepan with a few tablespoons of water, I would suggest using a 2 tbsp of oil instead! The water makes the gnocchi a bit mushy and fall apart. Using oil crisps them up into perfect pillow of warm gnocchi goodness! I HIGHLY recommend you try them out! Especially with this Avocado Cream Sauce recipe :).
Healthy avocado cream sauce, packed with good fats, protein, and flavor. So easy and so delicious - a must try recipe!
- 1 avocado peeled and pitted
- 1-2 cloves garlic
- 2 tbsp fresh basil or cilantro chopped
- 2 tbsp lemon juice
- 2 tbsp water or olive oil
- salt and pepper to taste
- 2-4 tbsp parmesan cheese optional
Place all ingredients into a food processor or high speed blender. Pulse until smooth. Use additional water or olive oil to achieve desired consistency.
Toss 2-3 tablespoons with your favorite traditional or veggie pasta. Top with additional basil, cilantro, or cheese, if desired!
Storage: Refrigerate in an airtight container for 2-3 days. To prevent discoloration, keep avocado pit inside container with sauce.