Avocado For Kids: Nutritional Value, Benefits, And Easy Recipes

Avocados for kids can boost their overall health, growth, and development if consumed correctly. These are nutritious fruits packed with unsaturated fats and vital nutrients such as vitamin K and folate (1). You may make various sweet and savory avocado preparations due to their pleasant flavor and creamy texture.

The most common type of avocado consumed is Hass avocado (2). However, there are several other varieties of avocado. Knowing more about the types of avocados can help parents make informed decisions while adding avocados to their children’s diet.

Read this post to know the nutritional value and health benefits of avocados for children and a few recipes for avocado dishes to add to your child’s diet.

Nutritional Value Of Avocado

The nutritional value of different avocado types is similar. The fruit is known to be calorie-dense and contains healthy fats in abundance. One cup (150g) of raw avocado offers the following nutrients to your child (3) (4). One recommended serving of avocado is ⅓ medium avocado or 50g. 

Sources: U.S. Department of Agriculture and Dietary Guidelines For Americans 2020-2025 Although avocados are rich in healthy fat, it is important to consume them in moderation to avoid excessive weight gain, as fat-rich foods are high in calories.

Possible Health Benefits Of Avocado For Children

Avocado offers several nutrients, phytonutrients, and bioactive compounds that provide long-term health benefits (5). Some of those notable benefits are the following (6).

1. Provides vital vitamins and minerals: Avocado contains significant amounts of vitamin C, E, and folate. Besides, it contains high amounts of potassium and fair amounts of phosphorus and magnesium. All these nutrients are necessary for regulating body functions that facilitate children’s healthy growth and sustenance.

2. Offers healthy fats: Avocado has MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids) fats. Oleic acid (MUFA), a “good fat,” makes most of the fruit’s fat composition and promotes heart health (7). Besides, it enhances the absorption of nutrients and bioavailability of phytochemicals (2). Phytosterols are some other compounds in avocado that also support heart health over time.

3. Supports gut health: One cup (150g) of avocado offers ten grams of dietary fiber. Fiber is vital for a healthy bowel movement, which keeps constipation at bay. Besides, it acts as a prebiotic that nourishes the gut microbiome, boosting health. Research shows that fresh avocado consumption is associated with increased good bacteria, resulting in health-promoting SCFAs (short-chain fatty acids) production  (8).

4. Boosts immunity: Avocado contains vitamins, minerals, and bioactive compounds, such as carotenoids, lutein, and zeaxanthin, benefitting the body’s immune response (9). Besides, oleic acid in avocado exhibits anti-inflammatory properties that can also enhance immunity (10).

Delicious And Healthy Avocado Recipes For Children

Here are some healthy and yummy avocado recipes that children will devour happily.

1. Guacamole (avocado dip)

You will need:

• 2 avocados (peeled, pitted, and mashed)
• ½ cup onion (diced)
• 2 tomatoes (diced)
• ½ lime (juiced)
• 2tbsp fresh cilantro (chopped)
• 1tsp garlic (minced)
• ½ tsp sea salt
• Pinch of cayenne pepper powder (optional)

How to prepare:

1. Mix all the ingredients in a bowl using a fork. Alternatively, you can blend all the ingredients in a blender to prepare guacamole of smoother consistency.
2. Serve it immediately with crispy, homemade nachos or use it is as a spread over grilled tofu and veggies. Store the remaining guacamole in an airtight container for no more than a week or two.

2. Baked egg in avocado

You will need:

• 1 avocado (halved and pitted)
• 2 slices cooked bacon (crumbled)
• 2 eggs
• 2tsp fresh chives (chopped)
• ½ tsp dried parsley
• Pinch of oregano and black pepper powder

How to prepare: 

1. Preheat the oven to 425°F (220°C).
2. Meanwhile, put the avocado halves in a baking dish and gently crack the egg into the avocado pit. Ensure the egg yolk stays intact.
3. Sprinkle sea salt, oregano, and pepper. Put the baking dish into the oven and bake for about 15 minutes until the eggs are set, and their crust appears golden brown.
4. Transfer the avocados to a plate and sprinkle cooked bacon over them. Serve warm with steamed veggies and garlic toast.
5. You can also add veggies to this recipe instead of serving them separately.

3. Avocado pasta

You will need:

• 1 cup whole wheat penne pasta (cooked)
• 1 cup baby spinach (chopped)
• ½ cup corn (boiled)
• ½ cup red bell pepper (chopped)
• ½ cup tofu (crumbled)
• 1 avocado (chopped)
• 2 garlic cloves (minced)
• 2tbsp olive oil
• 1tsp lemon juice
• Salt and black pepper powder, to taste

How to prepare:

1. Blend avocado, lemon juice, a tablespoon of olive oil, garlic, baby spinach, salt, and black pepper into a smooth paste using a blender. Add some water to adjust the consistency if required.
2. Heat olive oil in a saucepan and sauté bell pepper and crumbled tofu until the bell pepper turns tender and tofu turns light brown.
3. Pour in the avocado sauce and cooked pasta into the saucepan and mix well until the pasta is evenly coated.
4. Serve immediately with a cup of fresh orange juice or homemade lemonade.
5. You can sprinkle toasted sesame seeds before serving to enhance the dish’s nutritional value.

4. Avocado salad

You will need:

• 2 avocados (cut into bite-sized pieces)
• 1 English cucumber (sliced into chunks)
• 1 cup grape tomatoes
• ½ cup chickpeas or Garbanzo beans (cooked)
• ½ cup feta cheese
• ¼ cup cilantro (chopped)
• ¼ cup parsley (chopped)
• ½ red onion(cut into small pieces)
• 3½ tbsp extra virgin olive oil
• 1½ tbsp fresh lemon juice
• 1½ tsp garlic (minced)
• 1tsp manuka honey
• ½ tsp dried oregano
• Salt and freshly ground black pepper powder, to taste

How to prepare: 

1. In a mixing bowl, mix lemon juice, extra virgin oil, manuka honey, minced garlic, cilantro, parsley, oregano, salt, and pepper. The dressing is ready.
2. Put cucumbers, tomatoes, red onion, feta cheese, and avocado in a large bowl. Pour over the dressing and toss well.
3. Serve the salad with a cup of ginger ale, lemonade, or orange juice.

5. Avocado and cheese sandwich

You will need:

• 2 rye bread slices
• 1 cup baby spinach
• ½ cup mozzarella cheese (shredded)
• ½ cup goat cheese
• ½ cup avocado (chopped)
• 1tsp toasted sesame seeds
• 1tsp olive oil
• ½ tsp garlic (minced)
• ½ tsp Italian seasoning

How to prepare:

1. Blend avocado, baby spinach, goat cheese, and garlic into a thick spread using a blender or food processor.
2. Layer a bread slice with the avocado spread topped with mozzarella cheese, sesame seeds, and Italian seasoning. Cover the bread slice with another slice to make a sandwich.
3. Heat oil in a grilling pan over a low flame.
4. As the oil warms, grill the sandwich from both sides until they turn golden brown.
5. Transfer the sandwich to a plate and serve warm with a dip of your choice.

6. Avocado taco

You will need:

• 2 corn tortillas
• 1 avocado (peeled, pitted, and diced)
• ¼ cup tomato (sliced)
• ¼ cup red bell pepper (thinly diced)
• ¼ cup onion (diced)
• ¼ cup hummus
• 2tbsp fresh parsley (chopped)
• ¼ tsp garlic salt
• ¼ tsp dried oregano and thyme mix

How to prepare: 

1. Preheat the oven to 325°F (165°C).
2. Mix avocado, onions, tomato, bell pepper, oregano-thyme mix, and garlic salt in a bowl. Set the bowl aside.
3. Put tortillas on a baking tray, fill them with the avocado mixture, a tablespoon of hummus, and sprinkle fresh parsley.
4. Place the baking tray into the oven and bake the tortilla for two to three minutes.
5. Transfer the tacos to a serving plate and serve warm with a cup of milk for breakfast.

7. Avocado and egg sandwich

You will need:

• 2 hard-boiled eggs (peeled and mashed)
• 1 burger bun
• 1 avocado (pitted and peeled)
• 3tbsp celery stalk (finely chopped)
• 2tbsp vegan mayonnaise or Greek yogurt
• 1½ tsp fresh lemon juice
• 1tbsp fresh chives (finely chopped)
• Salt and freshly ground black pepper, to taste

How to prepare:

1. Put mashed avocado, mayonnaise, and lemon juice in a mixing bowl. Mix well until you get a homogeneous mixture.
2. Stir in eggs, celery, chives, salt, and pepper powder. Mix everything well.
3. Slit the burger bun and fill in the avocado mixture. Serve with homemade ketchup or dip of your choice.
4. You can add more veggies, such as onion, broccoli, and corn, to enhance this recipe’s flavor and nutritional value.

8. Avocado bruschetta

You will need:

• 4-6 French baguette slices
• 2 plum tomatoes (deseeded and diced)
• 2 green onions (chopped)
• ¼ cup bacon cubes (cooked)
• ¼ cup fresh cilantro (chopped)
• 4tbsp extra-virgin olive oil
• 2tbsp fresh lime juice
• 2tsp homemade garlic sauce
• ¼ tsp white pepper powder
• ½ tsp sea salt

How to prepare:

1. Preheat the oven at 350°F (176°C).
2. Meanwhile, put all the ingredients, except bread and bacon cubes, in a mixing bowl. Mix well until everything is well-combined.
3. Place the bread slices on a baking sheet and bake for 12 minutes until the slices look toasted.
4. Transfer the slices to a serving plate and layer them with the avocado mixture topped with bacon cubes.
5. Serve it with any homemade dip as an evening snack.

9. Baked avocado fries

You will need:

• 2 avocados (peeled, pitted, and sliced lengthwise)
• 1 egg (beaten)
• ¼ cup all-purpose flour
• ¼ cup Panko bread crumbs
• 1tsp chili powder
• 1tsp cumin
• 1tsp garlic powder
• Salt and black pepper powder, to taste

How to prepare: 

1. Preheat the oven to 425°F (218°C).
2. Put the all-purpose flour, chili powder, cumin, garlic powder, pepper powder, and salt in a bowl. Mix all the ingredients well using a fork.
3. In a separate bowl, keep the beaten egg ready.
4. Now, one-by-one, place avocado slices into the seasoned flour. Then, dip each avocado into the egg and lastly into the bread crumbs, coating them uniformly.
5. Put these slices on a baking sheet and bake for 12 minutes.
6. Once done, transfer the avocado fries to a serving plate and serve with a dip or ketchup of your choice.

10. Lemony avocado pops

You will need: 

• 2 cups avocado (peeled, pitted, and chopped)
• ¾ cup water
• 6tbsp brown sugar
• 2tbsp fresh lime juice
• ½ tsp lime rind (grated)
• ⅛ tsp kosher salt

How to prepare: 

1. Boil sugar and water in a saucepan over low heat. Cook for about five to six minutes until the sugar dissolves and forms a syrup.
2. Once done, turn off the heat and set the saucepan aside to cool.
3. Next, blend the sugar syrup, avocado, lime juice, lime rind, and salt into a smooth-flowing paste using a blender or food processor.
4. Pour the mixture into the ice-pop molds, close the lid, and freeze for about four hours until the pops are set.

11. Avocado pancakes

You will need:

• 1¼ cups oats flour
• ½ cup ripe avocado (mashed)
• ½ cup coconut milk
• 2tbsp maple syrup or honey
• 1tbsp baking powder
• 1tbsp fresh lemon juice
• 1tsp vanilla bean paste
• Pinch of salt

How to prepare: 

1. Put all the ingredients into a blender and blend into a smooth, lump-free mixture. Pour the mixture into a bowl and set it aside.
2. Heat a pan over medium-low heat. Grease the pan with butter or oil if you feel the pancake may stick to the pan.
3. Now, pour one to two ladles of the batter on the pan and spread slightly.
4. Cook each side for three to four minutes until both sides turn light brown. Transfer the pancake to a plate and repeat the process to make more pancakes.
5. Drizzle maple syrup over the pancakes and serve with fresh fruits.

12. Tex-Mex migas

You will need:

• 6 large eggs
• 1 avocado (chopped)
• ¼ cup tortilla chips (crushed)
• ¼ cup cheddar cheese (shredded)
• ½ tomato (chopped)
• 1tbsp unsalted butter

How to prepare: 

1. Heat butter in a skillet over medium heat. Cook avocado and tomatoes until tomatoes soften.
2. Crack the eggs into the skillet and stir for two to three minutes until the egg scrambles properly.
3. Sprinkle tortilla chips over eggs and mix well.
4. After two to three minutes, move the egg mixture to one side of the skillet, and turn off the heat.
5. Sprinkle cheese over the egg mixture and cover the skillet with a lid. Let the skillet sit for five minutes until the cheese melts.
6. Serve as it is or utilize as a filling to prepare yummy tortilla wraps.

13. Avocado soup

You will need:

• 2 cups chicken broth (divided)
• ½ cup heavy cream or Greek yogurt
• ¼ cup fresh cilantro leaves (chopped)
• 2 avocados (peeled, pitted, and cubed)
• 2 garlic cloves (minced)
• ½ yellow onion (minced)
• 1tbsp fresh lime juice
• Salt and pepper, to taste

How to prepare: 

1. Place a stockpot over medium heat. Put garlic, onions, and one-fourth cup of chicken broth into the pot. Cook until the onions and garlic soften.
2. Add the remaining chicken broth, avocados, lime juice, and cilantro. Bring the mixture to simmer and then cook on low flame for five to ten minutes until the flavors combine. Stir in salt and pepper as per taste.
3. Once done, set the pot aside and let the mixture cool.  Pour the mixture into a blender and blend well until you get a smooth-flowing liquid.
4. Pour the soup into a serving bowl and top with cream. Serve immediately.

14. Avocado and coconut mojito

You will need:

• ½ cup ripe avocado (chopped)
• ½ cup vegan coconut yogurt
• ¼ cup frozen pineapple (chopped)
• 12 oz. light coconut milk
• 2tbsp fresh lime juice
• 1tbsp maple syrup
• 1tsp vanilla bean paste
• Mint leaves, for garnish

How to prepare: 

1. Blend all the ingredients into a free-flowing liquid using a blender.
2. Pour the liquid into a serving glass, garnish it with mint leaves, and serve.

15. Avocado smoothie

You will need:

• 1 cup unsweetened almond milk
• ½ cup ripe avocado (peeled, pitted, and chopped)
• ½ cup frozen berries
• 1 frozen banana (sliced)
• 1 handful of kale
• 1 tbsp seeds mix (hemp, flax, sesame, sunflower, and chia)

How to prepare: 

1. Blend all the ingredients into a smooth-flowing liquid using a blender. Ensure the blend is lump-free.
2. Add water to adjust consistency, if needed. Serve this refreshing drink immediately.

References

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Moloko MehlapeMSc Dietetics

     

Moloko Mehlape is a registered dietitian in private practice with around nine years of experience in the field. Her special interest lies in nutrition education, sports nutrition, weight, and chronic disease management. She is a philanthropist passionate about making a positive impact in public health through nutrition.

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