This recipe and post was generously sponsored by Westfalia Fruit. Westfalia Fruit is a multinational organization with the largest avocado-growing footprint in the world. They not only grow their own fruit but also source, ripen, pack, process and market quality avocados year-round – all in a sustainable manner. This partnership with Westfalia Fruit has donated 3,000 meals to those in need.

Food Rx: Heart Healthy Benefits of Avocado + Salmon Avocado Sushi Bowl

Love sushi, but feeling intimidated by making your own sushi rolls? Get all the flavors and heart health benefits by making this Salmon Avocado Sushi Bowl.

We’ve teamed up with Julie Lopez, registered dietitian and culinary nutrition chef for our Food Rx series. Food Rx is a series focusing on the important role food plays in overall health, plus sharing kid-friendly recipes to add more fresh produce to your family’s diet.

westfalia avocado

Heart Health Benefits of Avocado:

The Dietary Guidelines for Americans recommends replacing bad fats with good fats; good fats can help improve the intake of dietary fat without raising LDL (bad) cholesterol levels.

  • Avocados contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per one-third of a medium avocado.
  • Avocados are a good source of fiber (3 grams) per one-third of a medium avocado.
  • One serving of avocado provides 250 milligrams of potassium or 6% of your Daily Value in a 2,000 calorie diet
salmon Avocado Sushi Bowl

Heart healthy swaps using avocado:

  • In place of mayo on a sandwich
  • Swap out butter for avocado on toast
  • Help to thicken smoothies
  • Added to baked goods for moisture and replace saturated fats
Heart Healthy Benefits of Avocado

How to pick a ripe avocado:

If the avocado yields to firm gentle pressure you know it’s ripe and ready-to-eat. Ripe, ready to eat avocados may have a darker color but color can vary so it is best to go by feel as well as color. It will feel lightly soft but it will not feel “mushy” to the touch. Ripe fruit is perfect for that day. Store in the refrigerator if you plan to eat it in a day or two to prevent the fruit from becoming overripe or spoiled.

How to help ripen an avocado:

The best way to ripen avocados faster is to place the unripe avocados in a brown paper bag with an apple or banana for two to three days until they are ripe.

Watch Chef Julie make this incredible Heart Healthy Sushi Bowl and share more about the heart healthy benefits of avocado

Food Rx: Heart Healthy Benefits of Avocado + Salmon Avocado Sushi Bowl

Salmon Avocado Sushi Bowl

Julie Harrington, RD
Get all the flavors of sushi and heart health benefits by making this Salmon Avocado Sushi Bowl.
Course 30 Minutes or Less, dinner, Lunch
Servings 4
Calories 595 kcal


  • 2 cups brown rice cooked
  • 1 tablespoon rice wine vinegar
  • 1 avocado diced
  • 1 cucumber peeled and diced
  • 1 lb. salmon cooked and cut into cubes
  • 1 package seaweed snacks crumbled
  • Sriracha mayo to garnish
  • Sesame seeds to garnish
  • Cilantro to garnish


  • Mix together the brown rice and rice wine vinegar.
  • Assemble bowls by layering brown rice with avocado, cucumber, salmon, and seaweed.
  • Garnish with sriracha mayo, sesame seeds, and cilantro.


Add your own twist to this recipe and add your favorite sushi inspired ingredients on top!


Calories: 595kcalCarbohydrates: 78gProtein: 31gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 62mgSodium: 59mgPotassium: 1158mgFiber: 7gSugar: 1gVitamin A: 205IUVitamin C: 8mgCalcium: 62mgIron: 3mg
Keyword avocado, bowls, salmon, sushi
Tried this recipe?Let us know how it was!

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