There is nothing quite like the light, creamy taste of a ripe avocado. Introduced to America in the early 19th century, this popular fruit contains more than 15 vitamins and minerals. Avocados don't contain sodium or cholesterol, making them ideal for individuals with high blood pressure. They are not fat-free, but 75 percent of a California avocado's fat is unsaturated. People generally associate this nutrient-rich fruit with guacamole, but avocados also make healthy sandwich spreads and salad toppings. Avocados aren't limited to spicy or savory dishes, though -- a mashed avocado lends a fresh flavor to many mouth-watering desserts.
Cupcakes
Once reserved for bake sales and class parties, cupcakes now make an appearance at everything from upscale baby showers to reception dinners. This trendy dessert, when made from scratch, often contains large amounts of butter or oil. Avocado is a heart-healthy substitute for these fattening ingredients, cutting total fat by 35 percent in a half-butter, half-avocado recipe, reports Shape.com. Substitute equal amounts of pureed avocado for butter next time you bake chocolate, vanilla or spice cupcakes. Top with a rich avocado spread made from mashed avocados, vanilla and powdered sugar. Prevent discoloration with a splash of lemon or lime juice.
Frozen Yogurt and Sherbet
Sugar-filled, high-calorie ice creams and gelato may taste delicious, but they don't do your waistline any favors. Combine finely pureed avocado with low-fat milk or soy milk, Greek yogurt, vanilla, egg yolks, pure cane sugar and freshly ground cinnamon for a reduced-calorie frozen yogurt. The California Avocado Commission recommends creating a citrus-flavored sherbet with avocado, as well as pineapple, orange and lemon juice, lemon and orange zest, milk, sugar, almond extract and salt. Keep calories low with figure-friendly substitutes, such as skim milk and Stevia.
Pie
Pie often finds a spot on the dessert table at holidays, fairs and potluck parties. Reinvent this classic dessert by replacing fruit, such as apples or peaches, with a hearty helping of mashed avocado. Prepare as usual. Alternately, you can mix pureed avocado with your favorite frozen whipped topping for a simple creamy treat. Stir some melted chunks of antioxidant-rich dark chocolate into the batter for a fluffy, mousse-like pie.
Fruit Salad
Dessert doesn't always need sugar or chocolate. Whip up a quick and easy fruit salad with avocado slices, apples, bananas and any other fruits that you enjoy. Slivered almonds or walnut pieces add texture and protein. Use low-fat vanilla yogurt as a dressing or dip, if you wish. Place your fruit slices on a skewer or wooden stick if you prefer to eat your fruit salad on the go.
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