Spice up bagels or rice cakes for a party platter or use this spread on a veggie burger sandwich. For meat eaters — the possibilities are even wider — the rich avocado flavor paired with a muenster cheese, smoked turkey slices — and, if you dare, bacon — make for a very pleasing gourmet sandwich.

Some people say they avoid avocados because of their high fat content — but they are actually considered somewhat of a super food, dense in nutrients and phytochemicals. Just one avocado contains approximately 1/3 of the daily requirement of vitamin K and folate, pantothenic acid, vitamin B6 and vitamin C — and twice the potassium of a banana. They are also rich in vitamin E, niacin, and riboflavin.

Much healthier than the fat you’d get in a mayonnaise sandwich spread. When worrying about fat, always analyze the cost benefits. 🙂

Avocado Cilantro Sandwich Spread

Yield: Makes 8 servings

Calories per serving: 45

Fat per serving: 3.5g


  • 1 ripe California avocado
  • 1 oz. goat cheese
  • ¼ tsp. onion powder
  • 1 ½ Tbsp. chopped cilantro
  • 1/8 tsp. black pepper
  • Dash of cayenne pepper
  • 1/8 tsp. salt
  • 1 Tbsp. fresh squeezed lime juice


Combine avocado with goat cheese and mix until well blended. Add ingredients and mix well. Adjust salt to taste. Let stand for 1 hour at room temperature to let flavors blend. Serve.

Garnish with fresh lime slices or a sprig of cilantro.

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