Awesome avos

2016-05-04 06:00
To test for ripeness, a green-skinned avo should yield to a gentle squeeze in the palm of your hand.

To test for ripeness, a green-skinned avo should yield to a gentle squeeze in the palm of your hand.

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AVOCADOS are just starting to be available again - this popular fruit has a good nutrition profile and many health benefiting properties.
They can be used as the base of a wide variety of tasty and different dishes as can be seen from the recipes that follow.

Avocados are high in mono-unsaturated fats and calories and rich in dietary fiber, vitamins, and minerals being packed with numerous health-benefiting plant nutrients.

Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good-cholesterol, and thereby, prevents coronary artery disease as well as strokes by favoring healthy blood lipid profile. They are a very good source of soluble and insoluble dietary fiber which helps lower blood cholesterol levels and prevent constipation.

Health-benefiting vitamins. Vitamin A, E, and K are especially concentrated in its creamy pulp. Avocados are also excellent sources of minerals like iron, copper, magnesium, manganese and very rich source of potassium, an important component of cell and body fluids which helps regulate heart rate and blood pressure, countering bad effects of sodium.

To stop avocado from going brown when cut – place an unpeeled avo in a jug or bowl, cover with boiling water and leave for about two minutes. The skin peels off easily and the fruit does not change colour, or sprinkle with lemon juice when cut.

Crispy baked avocado fries

2 large avocados, sliced

1/3 cup flour

salt and pepper

1 teaspoon chili powder

2 eggs, beaten

1 cup bread crumbs

1/2 lemon, juiced


• Heat oven to 180°C

• Place flour in one bowl with salt, pepper and chilli powder, beat egg in another bowl, and the bread crumbs in a third.

• Place sliced avocado in flour mixture and lightly coat. Next dip in egg to coat and then the breadcrumbs. And yes it is messy.

• Place avocado slices on a wire rack on a baking sheet and bake for about 20 minutes or until golden brown.

Remove from oven and squeeze fresh lemon over crispy avocado fries.
(Can also be done with baby marrow slices)

Baked egg in avo


2 ripe avocados
4 eggs
1/8 teaspoon pepper
1 tablespoon chopped chives or any fresh herb


Heat over to 180°C.

• Slice avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from until the center of the avocado,so that the egg will fit in the center.

• Place the avocados in a small baking dish..

• Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest.

• Place in the oven and bake for 15 to 20 minutes. Cook until the egg whites have enough time to set.

• Remove from oven, then season with pepper, chives

Avo pasta

Ingredients (serves 4)

300g pasta (whatever you fancy)

2 avocados

1 tsp olive oil

salt and pepper


• Fill a large pan with water and put the pasta on to boil - cook according to instructions

• While the pasta is cooking, slice the avocados in half, remove pips and scoop the contents into a bowl, then mash

• Add olive oil (just a drizzle) to make the sauce a smooth consistency

• You can add a sprinkle of salt and pepper if desired

• Once cooked, drain the pasta

• Now combine the pasta and the avocado sauce

• Sprinkle with grated cheese and fresh basil to serve.

South African Avocado Growers Association, to promote the fruit, issued the following:
An Avolanche of avo facts

Avocados are not fattening. Avos are predominantly made up of good monounsaturated fat, which is an essential part of a healthy diet, and nutrition experts recommend actually increasing our intake of these good fats.

South African avocados are heart healthy and perfect partners for a low-carb lifestyle. Incorporating avos into your meals not only adds appetite appeal, but is a great way to boost your daily intake of monounsaturated fats and essential nutrients such as magnesium (five percent of the NRV for adults), folic acid (five perecent of the NRV for adults) and vitamin C (10% of the NRV for adults).

Please don’t squeeze. To test for ripeness, a green-skinned avo should yield to a gentle squeeze in the palm of your hand, or the fruit stalk should easily fall off when nudged with your thumb. Testing the Hass variety is even easier as its green skin changes to purple-black as it ripens.

Unripe avos should be stored at room temperature, but if you want them to ripen quicker, wrap them in newspaper or put them in a brown paper bag with a banana. Ripe avos should be stored in the fridge to extend their longevity – but not for too long, or they may suffer from chilling injury.


In South Africa, the first avocado orchard was established in the 1920s by Harry Ludman. From that point on the avocado industry flourished in our country, and today South Africa is one of the world’s major producers of avocados and ranks among the top three exporters to Europe.

Avos originated in the southern part of Central America. It is believed avocado trees grew wild for millennia before they were cultivated. Archaeologists in Peru have found domesticated avocado seeds buried with Incan mummies dating back to 750 BC, and there is evidence that avocados were cultivated in Mexico as early as 500 BC. Named “the fruit of the gods” by Central American Indians, who worshipped its ability to increase vitality and general well-being, these ancient civilisations used avos not only as a means of nutrition, but also believed it to be an aphrodisiac. Suggestively shaped, the name avocado actually comes from the Aztec word ahuacatl meaning testicle.

Watch Suzelle DIY for some fantastic avo tips (launching 23 May) on and like us on cadoSA

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