What in the World is Avocado Pudding?

When I was 21 years old, decades ago, I left everyone and everything I knew in the U.S.A. to pursue a new life in Rio de Janeiro, Brazil. Everything was completely different from what I was born and raised to know. The people were different. The humidity and temperature were different. The lifestyle was different. The houses were different. And of course, the food was very different! There was a lot of beans and rice, a little barbecue, and plenty of tropical fruits in season that we didn't have back in Utah. There was, however, a favorite of mine I often ate back in Utah that seemed to be everywhere: the avocado!

These weren't average avocados I was used to, the ones that usually fit in the palm of your hand. They were giant avocados, the size of my entire face! I couldn't believe how big they were and I could hardly wait to try one! The first opportunity was when I was invited to a new friend's home for lunch. I was quietly excited when I noticed the “megacados” sitting on the counter. Still very unfamiliar with Brazilian food, I wondered if we would have them on a salad, a sandwich or toast, maybe even in some delicious guacamole?! At the time, it was not common practice in the United States to eat avocados as sweet food. Avocado pudding was not a thing! I’d only eaten them in a savory or salty way. To my surprise and disgust, I was mortified when I watched my Brazilian friends peeling them and tossing them into a smoothie with scoops of sugar! What?! They were equally disturbed to learn we ate them with salt! It took some time to get used to avocado smoothies, and I am unsure I ever really liked them.

Since then, avocados have become a key ingredient in quite a few desserts, such as vegan key lime pies, puddings, and other healthy recipes. Today avocados are a creamy substitute for diets such as the Keto diet since they are high in fat and low in carbohydrates. Even celebrities like Kourtney Kardashian have simple, three-ingredient avocado pudding recipes they rave about. Avocados are not just for turkey sandwiches anymore! There are various creamy dessert recipes with an avocado pudding base that range from not so healthy to healthy and from brownies and pies to multi-flavored mousse and ice creams. Along with millions of other people crazed with avocado recipes worldwide, I now actually love avocados in just about any recipe!  

 

What are the Benefits of Being Crazy about Avocados?

Avocados are pretty impressive and diverse. They work in so many recipes and have excellent nutritional content! When I was in Brazil, it was a common understanding that avocados should be eaten sparingly because they were extremely “fattening.” But nothing could have been further from the truth. Avocados are considered to be a superfood. Here are a few facts about avocados that I wish I had known when I was in Brazil, taken directly from Californiaavocado.com: 

• One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients including 254 mg of potassium and 3g of fiber, two nutrients we don’t get enough of according to the 2015-2020 Dietary Guidelines for Americans. Diets rich in fiber may reduce the risk of heart disease, obesity, and type 2 diabetes, and as a fresh fruit, avocados contain 11% of your DV of dietary fiber.  Plus, avocados are naturally sodium-free.(2)
• Avocados contain 136 micrograms of the carotenoids lutein + zeaxanthin per 50 g serving (one-third of a medium avocado) and some research suggests that these carotenoids may help maintain eye health, especially as we age.” (3) 
• A 50 gram serving (1/3 of a medium avocado) contains 1 gram saturated fat and is trans fat- and cholesterol-free. According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation (and eaten in place of saturated or trans fats), can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits (yes, a fruit) that provide “good” fats (1 g poly and 5 g monounsaturated fat per serving).”(4)
• Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E.(5)
• An avocado’s creamy texture makes it a perfect substitute for traditional baking ingredients, such as butter or shortening.  Simply replace these ingredients with an equal amount of avocado in any muffin or quick bread recipe.(6)

Avocado Recipes: Try Them All! 

It’s pretty straightforward—avocados are packed with nutrients! They are healthy and enjoyable for everyone. Here are a few recipes, from salty to sweet, to look for online:

• Guacamoles and spreads
• Fried avocados
• Eggs baked in avocados
• Chopped avocado salads
• Avocado sandwiches, toasts, spring rolls, and sweet potato tartare
• Avocado key lime pie
• Avocado muffins, brownies, or cupcakes with avocado icing
• Avocado smoothies and ice creams and pudding pops (avocado mint is divine)
• Avocado mousse or pudding (mint, chocolate, peanut butter chocolate, vanilla, key lime, banana)

My Favorite 5-Star Avocado Recipe!

The options for avocado recipes online are seemingly endless! Here is one of my favorite 5-star avocado pudding based recipes, “Sugar-free Avocado Key Lime Pie with Cream Cheese,” c/o Wholesome Yum:

INGREDIENTS

CRUST

• 2 cups Wholesome Yum Blanched Almond Flour*
• 1/3 cup Coconut oil (melted)
• 2 tbsp Besti Monk Fruit Allulose Blend*

*I have found using other brands to work just fine!

FILLING

• Two medium avocados (very ripe)
• 12 oz cream cheese (softened at room temperature or by heating)
• Four small limes
• 2/3 cup Besti Powdered Monk Fruit Allulose Blend
• 1 tsp vanilla extract

The process for keto key lime pie has just four easy steps:

• Make the crust. Mix the almond flour, coconut oil, and sweetener and press into the pie pan. Do your best to get the crust into an even layer.
• Mix the filling. Blend avocado, cream cheese, powdered sweetener, and vanilla extract together. Once it’s combined, add in the lime zest and lime juice. Blend until smooth.
• Pour the filling over the crust and smooth with the back of a spoon.
• Chill the keto key lime pie. You’ll want to refrigerate the pie for at least two hours so that it’s firm enough to cut.

TIP: If the key lime pie with cream cheese is a little soft, stick it into the freezer to help it solidify quicker.

References/citations:

TodayShow. “3 Ingredients Are All You Need for Kourtney Kardashian’s Avocado Pudding.”  TODAY.com. 12 Apr. 2016. Web. 09 June 2021.

“8 Reasons Why Avocados Are a Superfood.” California Avocados. 17 Feb. 2021. Web. 09 June 2021.

Author Maya Krampf from WholesomeYum.com Servings 12 Slices, Author Maya Krampf from WholesomeYum.com, Author, and Maya Krampf from WholesomeYum.com. 

"Sugar-Free Keto Low Carb Key Lime Pie Recipe: Wholesome Yum. Wholesome Yum | Natural Keto Recipes. 14 Apr. 2020. Web. 09 June 2021.