Avocados and Mustard Seeds

by Angela (Oh She Glows) on February 25, 2011


There are many bloggers who inspire my crazy passion for writing, photography, and recipe creation. One of the very first blogs I came across was Heidi Swanson’s blog, 101 Cookbooks. Heidi has been blogging since 2003 (!), gracing the Internet with her gorgeous photography, natural food recipes, and tales of life, travels, and her favourite cookbooks.

Heidi sums up her website by saying,

‘When you own over 100 cookbooks, it is time to stop buying, and start cooking. This site chronicles a cookbook collection, one recipe at a time.’

And did she ever.

Since she started blogging, Heidi has written a few cookbooks: Cook 1.0Super Natural Cooking and her most recent due out in April 2011, Super Natural Every Day…(not to mention the immense recipe collection on her blog!)


I have always enjoyed Heidi’s natural food approach to cooking and I eagerly await her posts every week, excited to put my own vegan spin on them. One of my favourite recipes that I made from her blog are these Carrot Cake Cookie Bites. These babies were actually vegan to begin with too.


(If you haven’t made them yet, you must!)

This week, Heidi released 6 ‘teaser’ recipes for her upcoming cookbook Super Natural Every Day and I just about died from excitement. The teaser recipes show just how beautiful her work is and the attention to detail she has when writing a cookbook. I can’t wait to pick up my own copy in April!

Naturally, I had to try one of the recipes as soon as I downloaded the PDF.

And then I realized that sometimes the world just gives you two perfectly ripe avocados and the perfect recipe falls into your lap.

Today was one of those days.



Avocados and Mustard Seeds

Adapted from Heidi Swanson (Super Natural Every Day)

Yield: 2 cups


  • 2 (perfectly) ripe avocados, pitted + flesh scooped out
  • 2 tsp fresh lemon juice
  • Scant 1/2 tsp kosher salt
  • 1/2 cup coarsely chopped fresh cilantro (optional, I did not have any)
  • 1 tbsp coconut oil
  • 1 tsp brown mustard seeds
  • 1 small onion, chopped finely
  • 2 garlic cloves, chopped finely
  • 1 tsp Indian Curry Powder (I used 1.5 tsp Arvinda’s Curry masala)



1. In a medium sized bowl, lightly mash the avocado flesh. Add in the fresh lemon juice and salt and mix lightly. You want to leave it very chunky. Set aside.

2. In a skillet over medium heat, add the oil. When skillet is hot, add in the mustard seeds and cover with a lid  (the seeds will pop). Once the seeds stop popping, add in your chopped onion and sauté for 3-4 minutes on low. Once the onions are translucent, add in the garlic and curry powder. Stir well and heat for another few minutes.

3. Remove from heat and gently stir in the avocado mixture. Be careful not to overmix. Serve immediately, warm, with naan, lavish, crackers, bread, or homemade tortilla chips (below).

Note: This spread starts to brown in the fridge after an hour. I would suggest making a half batch if you don’t think you will consume it within a day.


I ended up adapting this recipe to suit what I had in my fridge and it still turned out fabulous. Be sure to check out the original recipe if you want to follow it to a tee. I was really happy with how this version turned out.


Gently mash the avocado, salt, and lemon juice together, making sure to leave it chunky.

It is important that your avocados are perfectly ripe (no pressure though! ha). They need to be nice and soft (but without brown spots). This helps the avocado blend well with the other ingredients…and just taste fabulous.


Don’t worry though, if your avocados have a couple small brown spots…just as long as they aren’t bitter tasting from over-ripeness you should be good!

In a skillet over medium heat, add in the coconut oil (or Heidi also suggests clarified butter). Once the skillet is hot, add in the mustard seeds. Cover with a lid (they will POP!) and once the seeds stop popping, add in your chopped onion. Cook for a few minutes on low and then add in your garlic and curry powder. Cook for a few minutes longer.

IMG_1581 IMG_1583

Meanwhile, grab a tortilla wrap (I used Food For Life Ezekiel wrap) and spread on some Earth Balance or butter. Sprinkle with garlic powder and paprika. Bake in the oven for about 6 minutes at 400F, watching very closely. It will be slightly crisp on the outer edge when ready.


Cut into wedges with a pizza slicer.


Mmmmm. So good.


Once the skillet mixture is done cooking, remove from heat and stir in the avocado mixture.


Serve immediately, warm, with crackers, chips, bread, etc.


This. is. amazing.

It is the ultimate luxurious, creamy spread for avocado lovers. The hint of curry spice and garlic goes nicely with the freshness of the avocado and lemon. I can’t wait to try it with Cilantro too.


It made such a fantastic snack!


I wrapped up the leftover dip, but I see us polishing it off quickly…!


If you want your avocado to last longer in the fridge, save the pit and store the avocado with the pit. I popped the two pits into the bowl and added a tight fitting lid. The lemon juice should also help preserve it a bit longer too!

Update: This spread started to brown after an hour or two in the fridge. Next time I think I will make a half batch. On the second day, I scraped off the brownish spread on the top and then used the remainders below (which had not browned). Apparently, you can also help preserve it by placing a small piece of plastic wrap tightly over top of the spread and then putting a lid on top.


If you are interested, Super Natural Every Day is available for pre-order on Amazon for $13.

P.S.- Dal Makhni is coming up this weekend. :)

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{ 22 comments… read them below or add one }

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chelsey @ clean eating chelsey February 25, 2011 at 6:00 pm

That looks delicious!! I am an avocado lover for sure, so I would gobble this up!


Alex @ Healing Beauty February 25, 2011 at 6:08 pm

Love me some avocados!! I think avocados and sweet potatoes make one of the best combinations!


Michelle February 25, 2011 at 6:25 pm

I absolutely LOVE Heidi’s blog. I actually made a resolution to cook every recipe from Super Natural Cooking…it’s turning out to be a lot harder than I imagined, but so, so fun!


Alexia @ Dimple Snatcher February 25, 2011 at 6:36 pm

You’ve written so gracefully about Heidi, Angela. And the recipe? Well, I’m obsessed with avocados.


Casey @ Insatiably Healthy February 25, 2011 at 6:52 pm

I love sandwiches with avocado and stone ground mustard on them. So something tells em I am going to LOVE this recipe.


kaila February 25, 2011 at 7:28 pm

I love 101 COOKBOOKS! Heidi takes such beautiful pics…..they actually remind me a lot of yours :)! Avacados are one of my fave foods and I love guacamole so this looks like a great spin off recipe for it! Can’t wait to try it…thanks for sharing another gem!


Camille February 25, 2011 at 7:45 pm

Omigosh yum! Dare I say this looks even better than standard guacamole!? :)


Picky Nicky February 25, 2011 at 8:24 pm

I LOOOOVE AVOCADOS + I LOOOOOOOOOVE MUSTARD (I think I eat some at least once every day!) So I’m pretty much very excited to get my hands on some avocados so I can make this <3 :)


Hannah February 25, 2011 at 9:02 pm

Oh, how funny the avocado recipe was exactly the one I wanted to make first when I downloaded Heidi’s PDF too! I’m so glad it lived up to its potential :)


Kath (My Funny Little Life) February 25, 2011 at 9:07 pm

Mmmmmmmmm, I love those little mustard seeds! They’re also great in a curry.


Baking 'n' Books February 25, 2011 at 9:12 pm

I tried Ezekiel wraps before – but I find they’re hard as a rock! (I noticed you used it before for a pizza as well?) . Is it supposed to be like that – more like a cracker?

I heard of Heidi’s blog a while ago but haven’t really checked it out. She sounds like one of the original bloggers! Is that her full-time job now I assume? I am so fascinated with people who turn theirs passions into their lives. Yearning…


Kelsey @ Snacking Squirrel February 25, 2011 at 10:44 pm

they look like they hold up really well without breaking too- awesome! <3


Kelsey @ Snacking Squirrel February 25, 2011 at 10:46 pm

the baked tortilla that is… :)
mmm the avocado mustard combo sounds so delish!


Janel February 25, 2011 at 10:55 pm

Hi Angela! Heidi was also one of the first blogs I ever read and I love her. I was SO excited to meet her last month in Portland and she had a copy of her soon-to-be-released cookbook! I got to flip through it and it is a-ma-zing. So is she – such a kind person. P.S. Can’t help but notice how GOOD your photos are looking! You’re taking some gorgeous shots. Love!


Red Deception February 26, 2011 at 2:46 am

It seems as though you can never go wrong with avocado! Delicious!


leatitia February 26, 2011 at 5:45 am

Wow, I just went to Heidi’s website and the teaser is so beautiful and.. tempting! the photography is gorgeous, that’s what I love the most about cook books. They have to inspire me to get to the kitchen with mouth watering photography!

I had no idea that putting the pit back in with the avocado helps preserve it! Thank you for that, I’ll share the tip with the girls!

I want to do my own dip because it looks delicious, but mostly because I want to hear the mustard seeds pop when I’ll cook them. ;-) I’ve never cooked with mustard seeds! Must try!


Lauren at Keep It Sweet February 26, 2011 at 7:36 am

That does sound good! Your avocado has the most perfect hue of green!


Alena February 26, 2011 at 8:52 am

Looks delicious. I’m always looking for ways to incorporate more avocado’s into my life :)


Kathleen @ Kat's Health Corner February 26, 2011 at 9:04 am

I love this!!! :)


Charlie February 26, 2011 at 3:02 pm

This looks so good! I love chunky dips :).


kim Saggio February 27, 2011 at 7:41 pm

Yay! I just made this, eating it as I type. I love it! I’m a “newbie” to the whole foods / less meat movement, but loving the experiences………. Thanks so much for sharing the recipe! I also started on the Green Montsters, my 4 year old has been loving them which make me so happy. THANK YOU!


Ranee Franti December 10, 2016 at 6:23 am

That’s really nice delicious food. Personally I am a big fan of you. I always love to read your story. Angela how can you make such a different type of recipes? Although I am not a perfect cook maker but try to make good. To read your recipe I control myself and think when I will make it. I am thinking I will make this tonight and share my experience with you. Thank you!


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