Avocado Recipes for Kids – a delicious way to boost their health

Why does everyone and their kids love avocado, except for mine? When my children first started on solids, I would buy avocado from the supermarket for them to try. But alas! This ignorant mother did not know how to tell ripe avocados from unripe ones! I kept choosing the firm ones, not knowing I had to let them ripen before they can be eaten. So every single time, I failed at mashing it up using just fork and spoon, blaming it on me having no money to buy a good blender, ignorant that it was actually my own stupidity. Fast forward nine years, something in my brain finally clicked and I finally realised that avocados are meant to be eaten soft and ripe, in all their most rich and creamy flavour. So here I am going to share some avocado recipes for kids, tried and tested ones, that allow my own kids to enjoy and embrace this super food.

Health Benefits of an Avocado



The avocado is a powerhouse of nutrients, minerals and phytochemical compounds. It is known for its Omega-6 fatty acids, which is great for the heart and the central nervous system. It is a fruit with one of the least sugars and greatest amount of protein. It is also anti-aging, and anti-cancer.

For people with eczema, the most beneficial aspects of the avocado comes through soothing the lining of the intestinal tract and the stomach, since the skin is closely linked to the gut and the digestive system. It is also anti-inflammatory, thus calming any swelling and inflammation of the blood vessels, which show up on the skin. Eating an avocado a day will really make your skin glow from within, hence our continual quest to heal eczema from inside out.

Ironically, the avocado is high in salicylates, a naturally-occuring chemical found in some fruits and vegetables, which some people prone to eczema are intolerant to. It can give rise to gastrointestinal disorders, so you should not take avocados if you know you are salicylate-intolerant. Otherwise, if you have been taking it without any problem, like us, then let’s be thankful that we are able to enjoy this amazing fruit.

Eat it Raw

Like all other fruits, we should not cook avocado, as cooking it will reduce its nutritional content greatly. It requires no processing at all, and is in fact a great finger food to bring along for snacks, on road trips, in your lunchbox, etc. It is convenient to pack, and can last in your bag as long as you have not cut it open.

From the market or supermarket, choose a soft avocado if you are going to eat it on the same day or the next. Check by giving it a gentle squeeze in your palm, taking care not to bruise it. If it yields under this slight pressure, it is already ripe. On the other hand, if you intend to keep it for a few more days, choose one that feels firm. It should ripen on your countertop in 4 to 5 days, or longer in the refrigerator.

Sauces and dips

Avocado, when mashed up into a puree or thick sauce, can be used as a topping for your pasta or cold noodles. It can also be used as a dip for an afternoon snack of crackers, or healthy carrot and celery sticks. Better yet, use it as a spread over your wholemeal bread or sandwich.


  • 1 ripe avocado
  • 1 small lime
  • 1/4 cup non-dairy milk (I have used rice milk and coconut milk before, they are both delicious)
  • 2 tablespoons of finely chopped parsley or cilantro
  • 1 teaspoon olive oil
  • a pinch of salt to taste


  1. Cut the avocado into half and remove the pit. Use a spoon to scoop up the flesh. Discard the skin.
  2. In a small bowl, use a fork to mash up the avocado. If it is ripe, it should be soft enough to do this easily. If you struggle with this step, you may have to summon your blender or food processor (then just dump in all the ingredients and puree until smooth, adding more milk or water if you prefer a softer texture and smoother consistency).
  3. Cut the lime into half and squeeze its juice onto the mashed avocado, taking care to remove the seeds.
  4. Mix in the rest of the ingredients (non-dairy milk, parsley, olive oil and salt) until uniform.
  5. Serve in your preferred way: sauce topping, dip, or spread.


After several trial and error attempts, this is the version that my kids love. The creamy and buttery mild flavour of the avocado is enhanced and made refreshing with the addition of lime, parsley and salt. A super simple way to add avocado on your kids’ plates. You don’t even have to use your blender if you are like me, who dislike the work of cleaning up afterwards due to the oil.

Avocado Ice Cream

This avocado ice cream recipe is unique, in that it is dairy-free, and uses raw honey instead of sugar, since sugar is so bad for my kids with eczema.


  • 2 ripe avocados
  • 1 small lime
  • 2 tablespoons honey (we prefer ours less sweet, you can add more if you prefer)
  • 1/4 cup non-dairy milk or non-dairy cream (your choice, we love to use coconut milk and coconut cream)
  • a pinch of salt


  1. Cut the avocado into half and remove the pit. Use a spoon to scoop up the flesh. Discard the skin.
  2. In a bowl, use a fork to mash up the avocado.
  3. Cut the lime into half and squeeze its juice onto the mashed avocado, taking care to remove the seeds.
  4. Add in the raw honey, and stir until it is mixed into the avocado.
  5. Pour the mixture into the blender, and add in the non-dairy milk and salt.
  6. Blend until you obtain a smooth consistency.
  7. Transfer onto a container and place in freezer for 3 hours or more (overnight will be good). If the ice cream is too hard when you take it out of the freezer, let it thaw for about 15 minutes before serving. Enjoy!

Ice cream is something that the kids really love, while still living on a clean diet, so not compromising on their sugar intake, dairy intake, etc. At the same time, they are getting loads of the goodness from the avocado, so boosting their health and bringing them further along on their road of healing.

Healthy Foods can be Fun & Exciting too!

The first time that my children gave the stamp of approval for my avocado sauce topped on gluten-free noodles, I almost jumped for joy! After numerous failed attempts at bringing this super food into our household, they were finally ready to embrace what nature has magically and delicately created for us. Life is good!

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10 thoughts on “Avocado Recipes for Kids – a delicious way to boost their health”

  1. When my baby started solids, she loved avocados. Not now, unfortunately. Usually, my baby is a fantastic eater, but it is getting harder and harder to give her veggies in general as she becomes more of a toddler and wants to eat chicken with sweet potatoes and pasta!
    Anyways, I would love her to eat avocado at least again, as it contains so many valuable nutrients. I will try your ice cream recipe! She has never tried ice cream before, so getting into her avocado ice cream as a start will be a great idea!
    Thank you for the post!

  2. I love avocados and I may need to add this to more regular meals in my house. I really appreciated you telling us how to tell if an avocado is ripe and if you’re not going to eat it immediately than to grab a firm one.

    Thank you also for the warning about gastrointestinal disorders. It’s good to hear the great news and then things to watch out for.

  3. I absolutely loved this article. I am also a huge fan of the Avocado. Down here in South Texas, we eat a lot of avocados in dips, salads, Mexican food, as a side vegetable or just on crackers in front of the TV. I had not ever heard of avocado ice cream before. That is one I have to try. You gave nutritional values and health information that was useful for me as well as informative and something I didn’t know.. Thank you.

    • Hi Deborah, it’s fantastic that you’re already having lots of avocado in your diet! You’re tapping on one of the many miracles of Mother Nature! Do give the ice cream a try, and let me know how you like it!


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