If you are a health nut, chances are high that you might have come across Avocados in one or more healthy meal plans. There’s a reason why avocados are considered a whole food. This creamy and beautifully green fruit, is an excellent source of monounsaturated fat, insoluble Fibre, B vitamins, Vitamin C, Vitamin E, Vitamin K, Folate, Potassium, Magnesium, and Carotenoids, informed The Harvard T.H. Chan School of Public Health.
However, one downside of Avocados is their bank-breaking cost. A single piece of Avocado can cost anywhere from Rs100 to Rs150 in India, which makes it an impractical investment for many, especially when there are many other alternatives that can fulfil the need for the nutrients provided by Avocados.
Inexpensive Substitutes of Avocados
Before finding substitutes for avocados, it is important to know the nutrition count provided by this Mexican fruit, so you can customise your meal plan to serve the same amount of nutrients. The Harvard School of Public Health informed that a whole medium avocado contains:
- 240 calories
- 13 grams of carbohydrate
- 3 grams of protein
- 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated)
- 10 grams fibre
- 11 milligrams sodium
- Along with their low sodium levels, avocados contain no cholesterol
Since everyone is not well versed in the nutrient quantities of each food, here’s a list of healthy affordable alternatives for avocados.
Greek Yoghurt
Greek yoghurt is a versatile substitute for avocado. It’s creamy and can be used in a variety of dishes. Blend it with herbs and spices to create a creamy dip, or use it as a topping for tacos and salads. This cost-effective choice is packed with probiotics that support gut health and are also rich in protein.
Hummus
Hummus is another creamy option that can stand in for avocado in many recipes. It’s a great source of plant-based protein as it’s made from chickpeas, sesame, lemon juice, and garlic. You can use this smooth and flavourful paste as a sandwich spread, a dip for veggies, or as a creamy sauce for pasta dishes.
Paneer or Cottage Cheese
Every Indian household has its own way of cooking paneer, an excellent source of protein and calcium. To give your preparation of cottage cheese a twist, you can check various Indian recipes that are low on oil, use it in a sandwich, grill it and eat it with mint chutney, lemon juice, and a mix of spices, or eat it raw with honey and fruits.
Sweet Potatoes
Another nutritious yet affordable alternative to avocados is sweet potatoes. If you are looking for the creamy texture of avocados, you can simply cook and mash sweet potatoes until smooth. They provide natural sweetness and are rich in vitamins and fibre.
Silken Tofu
Silken tofu is a fantastic dairy-free alternative to avocado. It has a silky texture that can be blended into smoothies, soups, and salad dressings for added creaminess. Tofu is also a great source of plant-based protein and can take on the flavours of the ingredients it’s paired with. You can cook it in oriental sauces like sweet chilli and soy sauce, or fry it in a light batter for a perfect snack for a rainy day.
Also Read: Is Tofu Good For You? Nutritionist Chaitra Talks About Its Health Benefits And How To Include It In Your Diet
Nut Butters
Nut butters like almond, peanut, or cashew butter can be used to add richness to your dishes. They are packed with healthy fats and protein. Blend nut butter with a touch of water, lemon juice, and seasonings to create a creamy sauce for noodles or use it as a spread for sandwiches and wraps. You can also blend nut butter with honey and use it as an alternative to jam on your toast.
Eggplant
Grilled or roasted eggplant has a similar creamy texture to avocado, and is also low in calories and rich in fibre, making it a perfect healthy alternative. It can be used in sandwiches, wraps, and salads as a replacement. You can also use it on whole wheat pizzas and pastas, or try it in various Indian recipes that are low in oil and rich in spices.
Nuts and Seeds
Almonds, chia seeds, and sunflower seeds are rich in heart-healthy fats, fibre, vitamin E, magnesium, and antioxidants that support brain function and reduce inflammation. You can consume them as a trail fix and as toppings for yoghurt, smoothies, oatmeal, or cornflakes.
While avocados are undeniably delicious and nutritious, they are also costly. If you have never tried an avocado, it is okay to indulge yourself in its creamy goodness for the experience. However, there are plenty of budget-friendly and practical alternatives that can add creaminess, flavour, and most importantly nutrition to your meals. But make sure that before choosing alternatives, you are well aware of your food allergies or any dietary restrictions or requirements that are essential for you to consider.
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