Avocado season is finally here. South Africans love avocados and the demand for it continues to grow. It’s not only a great go-to snack,
but avocados are loaded with
nutrients.
Picture baked avocado fries, an avocado burger bun and an avocado smoothie. There are no limits to the fruit’s versatility.
It contributes to our daily fruit and vegetable intake and is high in mono-unsaturated fat, free from cholesterol and sodium, and a source of potassium. This is why the SA Avocado Growers’ Association (SAAGA) is encouraging everyone to add avocado to their meals this season.
South Africa has one of the highest rates of hypertension in the world, which is a major risk factor for cardiovascular disease.
Adding an avocado to your diet has been proven to lower blood pressure, which is the leading cause of heart attacks, strokes, kidney failure and premature death.
It is estimated 6.3million South Africans suffer from this “silent killer”.
The avocado meets all the dietary requirements, making it the perfect, convenient snack to enjoy anywhere, any time.
High blood pressure can be controlled by making simple lifestyle changes like adopting a healthy, balanced diet and regular exercise, says registered dietitian Jane Badham.
“From a dietary perspective, the best approach to managing high blood pressure is to eat a diet high in fruit and vegetables (at least five a day); whole grains, beans and lentils; low-fat dairy and lean, unprocessed meats.
“A low salt and sugar intake together with appropriate portion sizes are also recommended.”
All fruit and vegetables contain potassium but avocados provide a significant dose of this mineral - half an avocado provides 420mg of potassium.
“In addition, the high mono-unsaturated fat content helps reduce blood cholesterol levels and lowers the risk for heart disease when used to replace saturated and transfats,” Badham said.
Not a fan of avocado, but looking for ways to save money on those expensive facials?
Add an avocado to your beauty regime. The natural oils in avocado is great for
your skin and helps in maintaining its overall health.
Avocados are high in magnesium, folic acid and vitamin C that can help tighten pores
and hydrate the skin.
The B and E vitamins in avocado are great for healthy hair.
An avocado hair mask will help promote your hair’s natural shine. Massage a little avocado oil into your scalp at night to aid in
protecting hair from possible
damage.
An avocado is the perfect fruit to have on hand for use in the kitchen and in the bathroom.
AVOCADO CAJUN
SCRAMBLED EGG
(Serves 4)
Ingredients
8 eggs
½ cup milk
Salt and pepper
3 tablespoons avocado oil
2 avocados, thickly sliced
½ teaspoon Cajun spice
Directions
Beat the eggs, milk, salt and pepper in a bowl.
Pour avocado oil into a large non-stick frying pan, heat on medium.
Add the egg mixture and stir gently until starting to set.
Stir through sliced avocados and sprinkle with Cajun spice.
CHICKEN BREAST AVOCADOS
(Serves 6)
Ingredients
6 skinless chicken breasts
1½ cup mashed avocado
1 tablespoon finely chopped chives
5 peppadews, finely chopped
2 teaspoons balsamic vinegar
Salt and freshly ground pepper
½ cup fresh white breadcrumbs
Directions
Using a meat mallet, flatten chicken breasts to an even thickness.
Mash avocados and mix with remaining ingredients, except breadcrumbs.
Season.
Place breadcrumbs on a baking sheet and grill until lightly browned.
Watch carefully as they burn easily.
Fry chicken breasts in a non-stick pan until cooked through.
Keep warm.
Spread breasts with avocado mixture and place under grill for about 1 minute or until avocado is heated through.
DO NOT OVERCOOK. Remove from grill, place on a heated serving platter.
Sprinkle with toasted breadcrumbs.
AVOCADO SMOOTHIES
Avo, banana and turmeric lassi
(Serves 2)
Purée 1 avocado, 1 banana and 1 cup of plain yoghurt until smooth. Sprinkle with turmeric and serve.
Avo and chocolate peanut butter smoothie
(Serves 2)
Purée 1 avocado with 2-3 tablespoons chocolate peanut butter and 1 cup of milk or plain yoghurt.
Avo merry-berry smoothie
(Serves 2)
Purée 1 avocado with a handful of fresh or frozen berries (strawberries, raspberries, blueberries). Add 1 cup of yoghurt and sweeten with maple syrup – depending on the berries.