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Healthy Eating Recipes: Avocado Spread
By Meike Melansek

Editor's Note: After writing For You, For The Animals, For The World for and uploading change for the first time on the site, new contributor Meike Melansek has graciously decided to spread some of her recipes for healthy living. These recipes will be geared to vegan and vegetarian dishes so you can see how things grown from the earth can make tasty meals, condiments. Enjoy and email Meike with your comments and/or questions. Peace.


Use this recipe for various things like dip for tacos, tortilla chips, spread on wholewheat bread or sauce for sandwiches and vegetarian burgers.


•  2-3 ripe avocados, pitted

•  juice of 1-2 lemons or limes

•  herb-salt

•  black pepper

•  1 small clove of garlic



Cut the avocados into halves, take off the pits and scrape out the pulp.

Add the lemonjuice, salt and pepper as well as the pressed garlic.

Mix the ingredients with a blender or just mash it with a fork.

In no time you have a tasty and healthy spread or dip. 


Facts about avocados:


Avocados provide you with fourteen minerals, including iron and copper. Sodium and potassium in avocados keeps your body chemically balanced; they're also a great source of Vitamin A, several B-complex, C, E as well as phosphorus and magnesium. 

Avocados reduce cholesterol and so reduce the risk of atherosclerosis. In addition avocados are a natural source of monounsaturated fat, which makes it a heart-healthy food package. This fruit contains all essential amino-acids as well, which makes it a very complete and healthy choice, especially for vegetarians and vegans.

Bon appetit!


To talk to Meike Melansek  you can contact her via email at

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