Avocados are a source of potassium, are high in copper, and are a source of fibre and antioxidant nutrients such as lycopene and beta-carotene. Together these powerful food components can help maintain and regulate immune function. The high monounsaturated fat content in avocados may also help to reduce blood cholesterol levels and lower the risk of heart disease (when used to replace saturated and trans fats).
Perfect your meals at home, and even your take-aways, by topping them off with thick slices of avo…mmmm! Yes, salads, pastas, burgers and pizza should never be served without crescents of fresh, creamy avocado. It’s hard to think of another fruit as versatile as an avocado when it comes to snacking and mealtimes morning, noon and night. Mashed, diced, sliced or puréed, avos are always a delight, with a generous ability to make all other ingredients taste that much better!
The South African avocado season is currently in full swing with dark-skinned (Hass-type) and green-skinned avocados on supermarket shelves everywhere. So don’t hold back, load your trolley and allow your inner chef unrestricted kitchen privileges.
South Africans are really lucky to have avocados available almost all year round, thanks to our farmers growing both green-skinned and dark-skinned avos. That means a nearly year-long supply of these two equally delectable (slightly addictive!) fruits.
Buttery, creamy green-skinned avo varieties include Fuerte, Edranol, Ryan, Reed and Pinkerton, and are available from March until October. Hass, Maluma Hass and Lamb Hass are all rich, nutty dark-skinned avos that are available from March until November.
While a green-skinned avocado remains green when ripe, the dark-skinned Hass-type avos turn purple-black when ready to eat. Although avocados may vary in colour, shape and size, they are all extremely beneficial and versatile.
When it comes to getting creative in the kitchen, dark-skinned and green-skinned avos shine equally brightly, as there’s no end to their uses in snacks, light meals, starters, main meals, desserts, bakes and even sweet treats.
So go on, satisfy your hunger and add some delicious, versatile and nutritious South African avos to your meal today.
For avolicious recipes visit the website or follow @iloveavocadoSA on Facebook and @iloveavosSA on Instagram.
The Ultimate Avocado Baguette
Preparation Time: 20 minutes
Ingredients for the baguette
- 1 baguette
- Avo- nnaise or ½ cup cream cheese with herbs
- 2 ripe avocados, sliced
- 100g goat’s cheese, sliced
- 8 strawberries, sliced
- 2 smoked chicken breasts, sliced
- Avocado oil
- Juice of 1 lemon
- Salt & pepper
- Micro greens to garnish
Ingredients for the avo-nnaise
- 2 avocados, peeled and chopped
- 50ml avocado oil
- 1 tsp smooth Dijon mustard
- 1 tsp crushed garlic
- 1 lemon, juiced and zest
- Pinch of sea salt
- Freshly ground black pepper
1. To make the avo-nnaise, place all the ingredients in a jug and blend with a stick blender until smooth and pourable. Add a couple of teaspoons cold water if necessary, to reach a pourable consistency.
2. Slice the baguette in half lengthwise and spread with the avo-nnaise or cream cheese.
3. Arrange the avocado, goat’s cheese, strawberries and chicken breast on half of the baguette.
4. Drizzle with avocado oil, lemon juice and season with salt and pepper. Garnish with micro greens.
5. Close and wrap in greaseproof paper, slice into thick portions to serve.