Fat is a very important energy source for our bodies, beside carbohydrates. Fats are mostly used during low intensity movements, but also during study, rest and sleep. The unsaturated fats (healthy fats) have a positive effect on your blood cholesterol level. Eating enough unsaturated fats also helps to have a fabulous skin.


You can eat a hand of nuts every day, but did you know avocado is a good source of healthy fats too? Avocado is a fruit originally from South America. It’s healthy, easy to eat and delicious!

Avocado is not only high in healthy fats, but also in fibre, potassium, magnesium, vitamin E and B. The fibres and fats combined give you a full feeling. Fibres stimulate bowel movements and produce good stool. The vitamins and minerals play important role in many functions in our bodies such as producing energy from food and keeping muscles flexible and strong.




  • 1 Avocado
  • 1 Tablespoon of lime juice
  • 1 Clove of garlic
  • Salt and pepper


Extra ingredients your choice (finely choped):

  • Red or green chili
  • Herbs like cilantro
  • Tomato
  • (red) Onion



  • Cut the avocado in half, unstone and pull the skin off.
  • Cut the garlic finely or use a garlic press.
  • Mash the avocado and add garlic, lime juice, salt and pepper.
  • Add other ingredients to your liking.


Eat with:

  • Wholegrain bread or crackers
  • Tortilla’s with vegetables and beans
  • Chili sin/con carne


Nutrition value for the whole recipe:
366 calories
3,5 grams of protein
35,1 grams of fats (only 4 grams of saturated fat)
4,6 grams of carbohydrates
% of daily advised values: 26% fibre / 20% potassium / 13% magnesium/ 58% vitamin E / 17% B1/ 22% B2 / 18% B3/ 45% B6