About this recipe
Rich, creamy avocado is perfect for dips and makes a healthy dish full of vitamin E, dietary fiber, and unsaturated fats. By adding spinach, you can also get vitamin A (lutein), folate, and iron. It’s great for a light weekday lunch, a healthy party appetizer, or a child’s snack. When we actually made it, we found the spinach’s green and the avocado’s creaminess paired even better than we imagined, and it came together in no time in the blender.
Ingredients (serves 2–3)
- 1 avocado (ripe)
- Spinach 100〜150g (approx. 3〜5 bunches)
- 1/2 small red onion, minced (about 2 tablespoons)
- Garlic 1 clove (adjust amount to taste)
- Lemon juice — 2 tablespoons
- MCT oil (or olive oil) 1 tablespoon (optional)
- Sea salt, a pinch (adjust at the end)
- Cayenne pepper (to taste) — a pinch
- Water or soy milk 1 teaspoon to 1 tablespoon (to adjust consistency)
- Side dish ideas: cauliflower, sliced free-range eggs, whole-grain crackers, vegetable sticks, etc.
How to Make
- Begin by giving the spinach a quick blanch. Bring a pot of water to a boil, add a pinch of salt, and briefly cook the spinach for about 30 seconds to 1 minute. Transfer it to cold water to stop the cooking and preserve the color, then squeeze out the excess moisture thoroughly.
- Cut the avocado lengthwise, remove the pit, and scoop the flesh into a bowl with a spoon. Sprinkle with lemon juice to keep it from turning brown.
- Add to a blender or food processor: avocado, well‑squeezed spinach, finely chopped red onion, garlic, MCT oil (or olive oil), and cayenne pepper.
- Blend until smooth, then, if needed, adjust the consistency with water or soy milk. Season with salt to taste.
- Arrange on a serving dish, drizzle with olive oil and sprinkle with coarsely ground black pepper if you like — and it's done. Chilling in the refrigerator for 10–15 minutes allows the flavors to meld.
- Please store in a clean, airtight container in the refrigerator and consume within 2–3 days.
Nutrition & Health Tips
Avocado is rich in monounsaturated fatty acids (oleic acid) and may help lower LDL (bad) cholesterol in the blood. It also contains plenty of vitamin E, potassium, and dietary fiber, making it a particularly satisfying food. Spinach provides vitamin A (lutein), folate, iron, and antioxidants, which support eye health, help prevent anemia, and offer antioxidant benefits. Garlic can be expected to have antibacterial and immune-supporting effects, and the vitamin C in lemon juice aids iron absorption. Using MCT oil makes it more readily available as energy—similar to short-chain fatty acids—so it’s suitable as a light pre-workout energy boost, but it is relatively high in calories, so adjust the amount accordingly.
Tips for customizing
- To boost creaminess: add 1–2 tablespoons of plain (unsweetened) yogurt or cottage cheese to give it more richness.
- To cut calories, skip the MCT oil and thin it with soy milk or vegetable broth for a lighter result.
- For a spicier twist, try adding chili flakes or smoked paprika to give it a different aroma.
- Protein boost: Stir in some chopped hard‑boiled egg or smoked salmon to make it more satisfying.
- Japanese-style twist: Replace the lemon with sudachi or yuzu juice, use a little less olive oil, and finish with a splash of soy sauce for a Japanese-style dip.
Summary
Avocado and spinach dip is easy to make, highly nutritious, and a versatile accompaniment to many foods. When our team actually made it, it took less than 30 minutes from preparation to finish, and its beautiful color really brightened up the table. Our team recommends arranging it on a platter with some on-hand vegetables and hard‑boiled eggs to enjoy as a healthy snack or breakfast. Be sure to try it when you can get a perfectly ripe avocado.