Seamus Mullen is an award-winning chef, restaurateur, and long-standing member of the mbg family—which is why we were so excited to hear about his new book, Real Food Heals (out today!). In it, he details the approach to eating that helped him heal from autoimmune disease, with tons of five-star-restaurant worthy recipes that are simple enough for any home cook to prepare. He also loves avocados as much as we do—here, he shares the eight ways he incorporates the super-fruit into his daily life.
Avocados are experiencing an unprecedented moment of glory. Once upon a time, we mistakenly thought they were artery-clogging fatty fruit that should be avoided. Turns out, they’re one of the healthiest foods we can eat. I couldn’t be happier about their newfound celebrity. I am, after all, a chef who also happens to be a health and fitness advocate and an avocado freak.
There are literally hundreds of varieties of avocado, but the Hass, which is most commonly grown in Southern California, represents the lion’s share of avocados on the American market.
So the obvious question is, how can there be hundreds of varieties of avocado and only one popular dish made with them? I’m here to show you there’s so much more to avocados than guacamole. Here are a few of my favorite ways to use them:
My day nearly always starts with avocado. Just cutting into the fruit and seeing that gorgeous pastel yellow-green puts a smile on my face. The easiest way to get that goodness into your gut is to use it as a creamy base for your green smoothie. I’ll toss avocado, kale, ginger, banana, honey, and unsweetened coconut water in the blender for a silky-smooth, filling breakfast.
This is a modern classic. I don’t eat gluten, so rather than bread, I make “toast” with toasted nori. I top it with avocado slices, a few thin slivers of jalapeño, a squeeze of lime, a few sprigs of cilantro, and a sprinkle of crunchy sea salt. You can also add some radish or radish sprouts or even some excellent canned tuna in olive oil.
My take is super simple. I drizzle avocado chunks and hearts of palm with coconut oil and lime juice, then top them with a little cilantro, mint, basil, and thinly sliced shallots.
To amp up a simple salad, I blend an avocado, a clove of garlic, some lemon or lime juice, a little full-fat organic kefir, and some green herbs like basil or tarragon until smooth. Then I blend in some olive oil and season with salt and pepper. I toss the creamy dressing with butter lettuce, some herbs, cherry tomatoes, and some sunflower seeds or nuts.
Scrambled eggs with avocado are a favorite—and not just for breakfast. I sauté some vegetables—maybe some shallot rings, summer squash chunks, green beans—in olive oil over low heat. Then I add beaten eggs and gently fold them together. When they are nearly set but still a little wet, I add diced avocado. For a supercharged meal, whisk a tablespoon of chia seeds into your eggs 5 minutes before cooking them.
I cut the skin-on fruit into halves or quarters and season with salt and pepper, then grill until grill marks appear and the fruit is warm. I serve the pieces with a sprinkle of Japanese togarashi spice blend, a squeeze of lemon, and some sea salt and sesame oil.
This chilled soup is a delicious summery starter. Blend a few avocados, some garlic, kefir or coconut milk, cilantro, and coconut oil until smooth. Season with salt and pepper, and chill. Serve cold (within a few hours) with some thin slices of serrano chilies, a drizzle of olive oil, and some cilantro leaves.
I scoop the flesh out of the fruit, dice it, and toss it with some grapefruit, fresh herbs, olive oil, and salt, then toss it back into the skin. If you’re into dairy, burrata or fresh mozzarella make a decadent addition. It’s the perfect little snack.
Can you eat too much avocado? Top functional doctors and registered dietitians weigh in.