The Avocado Snack, Plus a Very Green Smoothie

An avocado, a spoon, and a little paprika can make a remarkably good snack. Its creamy texture also works beautifully in a smoothie, especially with pineapple, fresh ginger, and mint.

Avocados contribute unsaturated fat and fiber. A small older lunch study suggested a short-term effect on appetite, but the often-repeated “40 percent less hungry” figure is not a promise for every person or meal. In a larger six-month trial, adding one avocado a day did not reduce visceral fat. Enjoy it for what it brings to your plate.

The Green Goddess smoothie

• 1 avocado, peeled and pitted
• ½ cup sliced pineapple
• 2 to 3 leaves dinosaur kale, washed
• A 1-inch piece of fresh ginger
• ¼ cup sliced banana
• ½ cup coconut water
• 1 tablespoon flaxseed
• 3 mint leaves, washed

Blend until smooth, adding a little water if you prefer a lighter texture. Ground flaxseed blends more easily. The ginger gives this a lively kick; use less if you prefer.

Blend for the texture you like

Remove any tough kale stems and chop the ginger before adding them to the blender. Pour in the coconut water first, then add the softer ingredients and greens. Blend until the kale is finely dispersed, stopping to scrape down the sides if needed. Add cold water in small splashes rather than all at once.

The avocado makes this substantial and creamy. For a lighter drink, use part of the avocado and save the rest for another meal. Frozen pineapple or banana can make the smoothie colder and thicker; allow for that when adjusting the liquid. A little extra mint gives a fresher finish, while more ginger makes it sharper.

Or skip the blender

Spoon avocado onto toast, add a squeeze of lemon, and finish with paprika or black pepper. Fold slices into a bean salad, or serve a few alongside an egg and tomatoes. These are easy ways to use a ripe avocado when you are not in the mood for a smoothie.

Plan the portion around what else you are eating. A satisfying snack can be small or substantial, and its purpose may simply be to bridge the gap until your next meal.

Make it fit your day

This is a generous smoothie, so share it or save a portion chilled. If you want it to serve as breakfast, consider a protein source alongside it or blended in. Avocado contributes richness and fiber, while that extra protein helps round out the meal.

Wash the avocado's skin before cutting, keep prepared food chilled, and enjoy the combination for its flavor and nourishment. A snack does not need to suppress appetite dramatically to be a good one.

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