PROMOTION Avocados are everywhere! On Instagram you’ll find avocado roses (find them at #avocadorose#avocadoflower, and #avocadolove), avocado on (sweet potato) toast (often with a poached egg), and then all over newspapers, magazines, and blogs. When I announced on Instagram last week that I’d be doing a special series on avocados, the response was super enthusiastic – I’m so glad you’re all avocado fans like me! :-)


Guten Morgen! ☀️ Dieses Avocado-Dessert gab es gestern bei uns! Das Rezept veröffentliche ich nächste Woche auf dem Blog, da gibt es dann nämlich gleich ein ganzes Avocado-Special!

Ein von Hannah Frey (@projekt_gesund_leben) gepostetes Foto am 27. Jun 2016 um 23:25 Uhr

And so this week, I’m posting my Avocado Special Series in cooperation with Pro Hass, the Peruvian Avocado Commission! Peru’s summer avocado season lasts from mid-June to the end of August. And avocado is perfect for the warmer months!

In this series, I’ll share three recipes I’ve developed – including a breakfast, a main, and a dessert – and provide you with all kinds of interesting facts about avocados. Enjoy!

Hannah 0015© Franzi Schädel

The Hass Avocado: Star of Peruvian Cuisine

Hass avocados play a major role in Peruvian cooking – but not only there. Avocados have long been beloved in the U.S., and now they’re gaining popularity in Europe, with the Hass avocado being one of the most popular varieties on the market in Central Europe. The Hass owes its name to the Californian amateur horticulturist Rudolph Hass, who found it in his garden by chance in the 1920s. Thus the Hass wasn’t the result of targeted breeding – rather, it’s a random mutation. Today, Hass avocados are cultivated in Peru, California, Mexico, Chile, Spain, and Israel. 

Avocados grow on trees and, botanically speaking, they’re fruits, not vegetables. Also, the pit isn’t actually a pit – it’s a seed!

Hannah 0012© Franzi Schädel

Superfood Avocado

The Aztecs, who were well acquainted with avocados – the fruit, in fact, most likely originated in the region where they lived – called avocados “ahuacatl,” which means “butter of the forest.” In some parts of the world (primarily in Asia), the avocado is still called “butter fruit” due to its creamy flesh and the fact that it’s often used as a butter substitute.

Avocados are not only nourishing and delicious, but they’re also versatile. Whether eaten plain with salt and pepper, cut up or mashed in salads, sliced and layered over bread, as guacamole, or in desserts … there are so many ways to enjoy avocados.

But it’s not only their delicate, slightly nutty flavor that makes them so popular, but also their nutrient density: the avocado has definitely earned its superfood status! While avocados were once considered “calorie bombs” due to their high fat content, we now know that most of the fat in a ripe avocado is made up of healthy unsaturated fatty acids, which lower cholesterol levels and ensure beautiful skin and hair.

The fruits also contain vitamins A, C, D, E, K, and B vitamins like folic acid, which prevents cardiovascular disease. In addition, avocados provide minerals such as potassium, calcium, iron, magnesium, and copper as well as a third of our daily fiber requirement.

Avocado Toast: A Twist on a Classic

And now for the recipes: let’s start with breakfast! Avocado Toast is not only a hearty way to begin your day, but also works beautifully as a main – in that case I might make two (or even three, if I’m really hungry) toasts instead of just one. It makes for a light summer meal – and, since it’s super quick to prepare, is also ideal when you’re strapped for time.

The week before last I presented you a similar, but very different recipe with “toast”: Sweet Potato Toast with Avocado – which is also a great way to integrate the Hass Avocado into your breakfast, lunch, or dinner.

Sweet Potato Toast with Avocado

Avocado-Toast1Avocado Toast (Guacamole)

Avocado Toast (Guacamole)

Rezept drucken
Rezept drucken
Prep Time 10 minutes
Cook Time
Passive Time
  • 2 Avocados Hass
  • 1 lime
  • 1 tomato
  • 1 shallot
  • salt*
  • chili powder*
  • 4 slices whole-grain toast
  • watercress
  • pepper*
  1. Make the guacamole: slice the avocados lengthwise all around, then hold both sides and twist in opposite direction to pull apart. Remove the pit with a spoon or knife, score flesh into cubes, remove and then mash with a fork.
  2. Cut the lime in half and juice. Wash tomato, pat dry, and dice.
  3. Peel shallot (or onion) and finely chop.
  4. Combine everything and season with salt, pepper, and chili powder.
  5. Toast the bread and spread with guacamole. Garnish with watercress.
NACHGEKOCHT? Teile deine Fotos mit mir (@projekt_gesund_leben) und meiner Community auf Instagram und nutze meine Hashtags #projektgesundleben und #projektzuckerfrei!


This post was created in cooperation with Peruvian Avocado Commission.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *