Avocados are great for health and to add to recipes
Nutritional value of avocados
- Avocados are great for health and to add to recipes, they are rich in fibre, vitamin E, folic acid and heart healthy monounsaturated fats.
- Half an avocado is counted as one of the five servings from your fruit and vegetables for the day.
- The calories from avocado can add up quickly; 1 avocado has 300kcal so try to limit your intake to ¼ – ½ an avocado per salad.
- It’s handy to know for the remaining cut avocado, to stop it from turning brown, sprinkle it with a little lemon or lime juice or brush with a little olive oil.
Five things to do with avocados
- Add avocados to your next smoothie. Try a creamy blueberry, melon or banana and avocado smoothie (see recipe below).
- Mashed avocado makes a tasty spread. Use it instead of salty condiments in your next sandwich or wrap. Try leftover chicken, chopped lettuce, mashed avocado and grilled peppers.
- Diced avocado adds colour to pasta, potato or tossed salads. Try grilled prawns, sliced avocado and mandarin orange segments over salad greens with an oil and vinegar dressing.
- Feeding a baby? Mashed avocado is a healthy choice. It’s super mashed with banana, babies just love it.
- Avocado goes well with poached or scrambled eggs, spinach and a little tomato relish. This is delicious.
Melon & Avocado Smoothie
A delightful concoction of green fruit plus low fat dairy. With convenience built in, this refreshing smoothie can be made a day ahead. Keeps well in the refrigerator up to 24 hours.
Serving Size: 2
1 ripe avocado
1 slice of honeydew melon
Juice from ½ lime
250ml low fat milk or milk alternative
125ml apple juice or white grape juice
1 tbsp honey
Cut avocado in half, remove pit
Scoop out flesh, place in blender
Add remaining ingredients; blend well
Serve cold. Holds well in the refrigerator up to 24 hours. If made ahead, stir gently before pouring into glasses.
Total Fat: 11g
Dietary Fibre: 5g
Each serving provides: An excellent source of protein, fibre, vitamin C, riboflavin, folate, B12, pantothenic acid, calcium, phosphorus, potassium and iodine, and a good source of vitamin D, thiamine, B6, magnesium and zinc.