Elevate your training and recovery with these two nutritious recipes from the World Avocado Organisation. Designed to support peak performance, these dishes combine the creamy goodness of avocados with a variety of wholesome ingredients, providing the perfect balance of energy and nutrients. Whether you’re preparing for a big event or just looking to enhance your daily diet, these recipes are sure to help you reach your athletic goals.
Avocado Power Bowl (Serving: 2)
Top tips: This recipe is easily scale-able to meet your specific needs; any extra may be frozen for future use. Remember to always try new foods/recipes during training rather than on the day of an event.
Ingredients
- 1 Small, ripe avocado
- 100g Fresh or frozen mango
- 1 Handful spinach
- 1 Small, ripe banana
- 2 tablespoons of ground almonds
- 125ml milk of your choice/coconut water
Optional: 1 teaspoon of honey to taste
Toppings
- Kiwi, sliced
- Almonds (flaked)
- Berries
- Pomegranate seeds
- Fresh mint leaves
Equipment: Blender
Procedure
- Put the avocado, mango, spinach, banana, ground almonds, and milk in a blender and whizz to a creamy, smooth consistency. Add honey, if you like.
- Adjust the consistency to your liking by adding a splash of water or milk.
- Divide between two bowls and add toppings of your choice.
- If you intend to store or freeze your smoothie, add a squeeze of lime or lemon juice to preserve its colour and vibrancy.
Nutritional information (per serving)
- Calories: 281kcal
- Fat: 18.4g
- Saturates: 3.8g
- Carbohydrates: 19.2g
- Sugars: 17.5g
- Fibre: 3.7g
- Protein: 7.8g
- Salt: 0.09g
Avocado Recovery Plate (Serving: 2)
Top tips: This recipe is scale-able so you can adapt it to meet your specific training needs. Prepare the recipe ahead of time, so it’s ready to eat for optimal recovery. The recipe makes a batch of 8 corn cakes; any extra can be frozen for future use.
Ingredients
- 2 chicken breast fillets
- 2 teaspoons of paprika
- Salt and pepper
- Avocado oil
Corn cakes
- 450g sweet potato (peeled and grated) 100g plain flour
- 85g sweetcorn kernels (frozen or canned) Chives (chopped)
- 1 medium egg
- 1 teaspoon of chilli flakes
- Avocado oil for frying
Dressing
- 1 small avocado
- 120g Greek yoghurt
- 1 tablespoon of lemon or lime juice
- 1 spring onion (chopped)
- Pinch mustard powder
- Splash of milk
Salsa
- 200g pineapple (cut into small chunks) ½ avocado (diced)
- 1 kiwi (diced)
- 2 spring onions (chopped)
- ½ small red chilli (chopped)
- Fresh coriander leaves
- 1 tablespoon of lemon or lime juice
Salad
- Mixed leaves
- Cucumber
- ½ Avocado
- Radishes
- Fresh herbs
Equipment: Food Processor or box grater; hand blender
Procedure
- Put the paprika and seasoning in a bowl, massage a little avocado oil onto the chicken breasts and evenly coat them in the spice mix. Place on an oiled baking tray and bake in the oven at 180°C/160°C with a fan for 18–20 minutes. When cooked, leave to cool, then slice ready to serve.
- Once you’ve grated your sweet potato, squeeze out any excess liquid, place it in a bowl, and season generously. Add the flour, sweetcorn, chives, egg and chilli flakes and combine well. The mixture should start to bind; if not, add another tablespoon of flour. Shape into 8 corn cakes.
- Heat some avocado oil in a pan and fry your cakes in batches; the cakes will need about 3–4 minutes on each side. If you intend to eat them straight away, keep the cakes warm in a low-temperature oven; alternatively, reheat them in a pan or enjoy them cold.
- To make the dressing, scoop the avocado into the bowl of a hand blender, add the yoghurt, lemon or lime juice, spring onion, and a generous pinch of mustard powder; blitz to a creamy consistency; and add a splash of milk if necessary.
- Combine the salsa ingredients, mixing well.
- Serve the chicken and corn cakes with a mixed salad, salsa, and a generous serving of avocado dressing.
Nutritional information (per serving)
- Calories: 887kcal
- Fat: 29.6g
- Saturates: 6.7g
- Carbohydrates: 109.5g
- Sugars: 30.9g
- Fibre: 18.4g
- Protein: 36.5g
- Salt: 1.25g
