The Avocado Sensation
Healthy Recipes

The Avocado Sensation

7 Mins read
cigna-team Author Cigna Team

Millennials' excessive spending on avocado toast could be a reason why they cannot afford to buy homes, according to Australian millionaire Tim Gurner.1 As extreme as the comment may sound, food lovers in Hong Kong do spend a considerable amount on everything avocado — the superfood of recent years. Taste aside, what is so good about avocados?

Health benefits


Avocados are rich in...

  • Vitamin C, which helps repair cells.2
  • Vitamin K, which facilitates blood clotting.2
  • Potassium, which helps control blood pressure.3
  • Dietary fiber, which promotes healthy digestion, making the stone fruit a good ally in weight loss.3
  • Antioxidants, which promotes eye health.3

Avocado's rich, creamy texture makes it a stellar addition to many recipes. Here are two of them.

Avocado smoothie


Smoothies are great for the adventurous who enjoy experimenting with different combinations of ingredients. Below is a suggestion.4


  • 1 cup of milk
  • ½ avocado
  • Frozen fruit of choice (Pineapple, Banana, etc)
  • A handful of greens of choice
  • Chia seeds / protein powder / honey (optional)


  1. Add all ingredients to a food processor and blend well.
  2. Pour into a glass and ready to serve.

Wild salmon avocado toast



  • 4 slices of pumpernickel
  • 6 oz. skinless wild salmon fillets (sliced)
  • 2 avocados
  • 2-3 heirloom tomatoes (sliced)
  • 2 radishes (sliced)
  • ½ cup of micro arugula
  • Kosher salt
  • Black pepper


  1. Bake salmon for 5 minutes at 450 degrees.
  2. Toast pumpernickel.
  3. Sprinkle salt on avocado and mash.
  4. Spread avocado on toast, then top with rest of ingredients. Season with salt and pepper.

Health benefits aside, one should give avocados a try simply for their velvety texture and mild nutty flavor!


  1. Viewed on 6 July 2018.
  2. Viewed on 6 July 2018.
  3. Viewed on 6 July 2018.
  4. Viewed on 6 July 2018.

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