It’s always a good day for an avocado.  Invite a friend over for a slice - of avocado, that is.  Avocados are the perfect food to share, plus you can do so many culinary things with this silky, sleek fruit.  I was blown away by the recipes ideas at this past weekend’s Academy of Nutrition and Dietetics’ Food and Nutrition Conference & Expo (FNCE) in Atlanta, GA.  The expo floor was filled with everything from lentil pasta to bean chips to powdered goji berries along with the shining produce of the world, such as Hass avocados, strawberries, grapes, raisins, pears, dried plums and cranberries.

Avocados have gained favor in recent years as they can be good for your skin, hair, heart and cells in your body as they are jam-packed with good fats, vitamin E, potassium, fiber and many other plant-based goodies.  I love how simple it is to use an avocado.  Just halve the fruit, take out the pit in the center (see the recipe for a quick way to pit an avocado) and feel free to dice it, scoop it out, spread it or stuff it right in its skin - like we are going to do today.

First, I gathered ingredients for a salmon salad using a quick pouch of wild salmon, horseradish mustard, shallots, marinated artichokes and cherry tomatoes.   Feel free to stuff your avocado with whatever you enjoy.  I have stuffed avocados with everything from cottage cheese, bean salad, chicken salad, tuna salad, quinoa and hummus.   It’s all good eats!




Growing up I didn’t eat much avocado, but I am making up for it now.  When my kids were babies I fed them avocados often as the smooth, velvety flesh was simple for their little toothless mouths to savor.  It’s such a quick and easy baby food.  Now that they are in elementary school, it’s our go-to green to add as a side to meals, spread on sandwiches or simple snack dip with pita chips.

Horseradish Salmon Salad Avocado Cups


Serves 2 (1-half each)


1 semi-ripe avocado (soft, not mushy)

1 2.5 ounce pouch flaked salmon

1 teaspoon horseradish mustard

1 small shallot, diced

1/4 cup cherry tomatoes, diced

1/2 cup marinated artichokes, diced


Cut the avocado in half and pit (strike the pit with a knife and rotate to gently remove).  Put the halves to the side while you make salad.

In a small bowl, toss salmon, mustard, shallot, tomatoes and artichokes together until lightly mixed.  Spoon into the hallows of each avocado half.  Serve immediately as an appetizer or part of a meal with soup or a slice of crusty whole grain bread.

Nutrition Information (per serving): Calories: 267, Total Fat: 19 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 19 mg, Sodium: 138 mg, Carbohydrates: 17 g, Fiber: 10g, Sugars: 2 g, Protein: 11 g

Enjoy eating simply,













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