Sprout and Tomato Stuffed Avocados Recipe

Recipe From Dr. Mercola

Light and refreshing meals are such a good contrast to warm summer days. It’s tempting to reach for something sugary and sweet when the weather calls for it, but I have an alternative for that.

I have always believed in the nutritional benefits of superfoods, that is why for this recipe, I will be using two of my favorites – tomatoes and avocados.

Not only are they both bursting with good flavor, but you can be sure that every bite is delicious and nutritious.

Did You Know?
  • Avocados and tomatoes are considered to be superfoods that can provide a positive boost to your health. Superfoods are packed with many vitamins and minerals that are beneficial to your body's health and development
  • Avoid storing your tomatoes in the refrigerator. The nutritional value and the taste of the tomato will be affected
  • Eating sprouts, especially when they are raw, can increase the enzyme levels in your body. These help in breaking down food so that its vitamins and minerals will go into your system

Add sprouts, which are helpful for getting the most nutrients out of the food you eat, and you have a flavorful snack to serve to your family and friends. See for yourself how refreshing my Sprout and Tomato Stuffed Avocados are:

Sprout and Tomato Stuffed Avocados Recipe

Serving Size: 4


  • 4 ripe avocados
  • 3 large ripe tomatoes, chopped
  • 1 packed cup alfalfa or sunflower sprouts, coarsely chopped
  • Juice of 2 lemons
  • 1 garlic clove, pressed
  • 2 scallions, minced
  • 2 teaspoons olive oil
  • 2 teaspoons fresh cilantro, minced
  • Umeboshi vinegar for drizzling
  • Toasted sesame seeds


  1. Slice avocados lengthwise, remove pit, and set aside 4 halves. Mix remaining ingredients.
  2. Smash remaining avocados, and mix with tomatoes, sprouts, lemon juice, garlic, scallions, and cilantro.
  3. Stuff the 4 avocado halves with the tomato mixture.
  4. Sprinkle with umeboshi vinegar and toasted sesame seeds.

(Adapted from Healthy Recipes for Your Nutritional Type)

Sprout and Tomato Stuffed Avocados Preparation Tips

Since you're handling a lot of fresh produce in this recipe, it's best to start with high quality ingredients so you can get the most out of them. Here are some tips – from choosing the best at your market or grocery store to storage and preparation.


Ripe avocados are best utilized for this recipe. However, most avocados are unripe when sold, so you should store avocados first in room-temperature and wait for them to ripen. Buy avocados that feel quite heavy, with dark skin and no dents.1

According to the University of California Cooperative Extension, to test whether or not your avocado is ripe, you should place the fruit in the palm of your hand and squeeze it with your fingers, save for the thumb.2 Once it has passed this test, then your avocados are as good as gold.


When buying tomatoes, it pays to make sure they weigh and feel according to their size. Don’t forget to smell the end as well to ensure their freshness.3

More importantly, never refrigerate them. Like avocados, tomatoes tend to be unripe when you buy them. Once you place them in the refrigerator, however, the ripening process will stop and its natural taste will diminish, so it’s best to leave them in room temperature.


Alfafa or sunflower sprouts are just one among the many kinds of sprouts available in the market. You can get them all year round, but when selecting the best, make sure they look crisp, and their buds are still attached.4

I personally recommend growing sprouts in the comfort of your own home. It’s not only easy, but you will know what goes into your food and you can see the growth of the sprouts right before your very eyes.

To grow your own sprouts, all you need is a large 10x10 tray with holes and some seeds (the choice is up to you). In no time, you will be able to harvest delicious and nutritious sprouts.

Why Are Sprout and Tomato Stuffed Avocados Good for You?

Preparing this snack for your family and friends is not just a delicious option, but a healthy one at that, since most of the ingredients in this recipe have proven themselves to have high nutritional content, particularly avocados, tomatoes, and sprouts.

The avocado is considered to be a superfood because of the variety of nutrients you can get from it. A 1-oz serving of avocado (around two to three thin slices), can give you as much as 20 vitamins, minerals, and phytonutrients, such as:

Avocados can also be used to help get rid of your eyebags, moisturize and exfoliate the skin, function as a natural sunscreen, and rejuvenate your scalp and hair.

Tomatoes, another superfood, are most known for their high amounts of lycopene, a natural pigment found in plants. It is also an antioxidant, which according to a study published in Neurology by a group of Finnish researchers,6 can lower your chances of getting a stroke, “reduce inflammation and cholesterol, improve immune function, and prevent blood from clotting.”7 Tomatoes contain the following nutrients as well:

  • Vitamins A, B6, C, E, and K
  • Potassium
  • Fiber
  • Folate
  • Magnesium

Sprouts, although they are very tiny, pack a mean nutritional punch. A cup of these can provide you with the following vitamins and nutrients:

  • Vitamins B6, C and K
  • Fiber
  • Folate
  • Iron
  • Magnesium
  • Potassium

When eaten raw, sprouts are loaded with numerous proteolytic enzymes, particularly proteolytic enzymes. They aid in the breaking down of the food that you consume so that your body gets all the vitamins and minerals from the food that you eat. Your body produces enzymes, but the process can be tiring so it needs all the help it can get.

Sources and References