Have an Avocado

Have an Avocado

I’m so happy that is Avocado season again, that means that they will be abundant, well price and in perfect condition.

Many of us know that breakfast is the most important meal of the day: it replenishes your blood sugar after the night’s fast, helping to wake up a sleepy brain, send energy to the muscles and sets you up for better eating throughout the day. Of course, time isn’t always a friend in the morning, and cooking up a complete meal may not be possible – so it’s a good thing that avos, easy to eat and packed with nutrients, are back in season.

While it may seem easier to shrug off the morning meal, the reality is that skipping breakfast sets you up for a slow day, you won’t have the energy to perform as the day wears on – plus, you’ll be more likely to binge on pick-me-ups later in the day.  Breakfast is especially important for children, who require extra energy to sustain their rapid growth. Unfortunately, many children resist the idea of eating before they head to school, and end up feeling grumpy and unable to focus during the day.

That’s why avos are the ideal breakfast food for all members of the family. They require very little preparation, and did you know that avos contain no cholesterol, are virtually free from sodium1, they’re high in monounsaturated fat2 and a good source of potassium3? This unique combination makes them a powerful ally to assist in the fight against high blood pressure, a common health concern in South Africa.

They’re also extremely versatile, and can be used to make a wide range of scrumptious breakfast dishes. While smashed avo on toast, with the zing of lemon, chilli and fresh coriander, has become a favourite worldwide, avos combined with berries, banana and granola make a delicious smoothie bowl. Alternatively, go the savoury route and slice avo onto a croissant with slow roasted tomato and feta. Avo added to an omelette or creamy scrambled eggs combines particularly well with smoked salmon, or chop finely and blend with charred sweetcorn to make a tasty salsa for buttermilk waffles, topped with a drizzle of sriracha sauce.

While their delicious flavour and creamy texture ensures they blend well with many other ingredients, they’re also great on their own – simply add a dash of lemon juice and pepper – and you have a meal! This, combined with their high nutritional value, makes them a fantastic accompaniment to a healthy meal translating into great value for money.

Excellent news for South African consumers is that 2018 promises a good yield of avos, says Derek Donkin of the South African Avo Growers Association. “We’re delighted to be able to supply one of the world’s most popular fruits – nurtured locally – to South Africans. We can’t wait to see the country finding creative ways to add an avo to breakfast – and enjoying a significant health boost as a result.”

You might like to know the nutrient values as per MRC Food Finder 3: Sodium1: 3mg (per 100g) and 2mg (per 72g),Monounsaturated fats2: 15.6g (per 100g) and 11.3g (per 72g – half an avo)Potassium³: 583mg (per 100g) and 420mg (per 72g)

Let’s Cook!

Avocado, egg and sausage breakfast “salad” with “avo-naise”

Salads are not only for lunch or dinner. This protein packed salad with avo-naise, is a great breakfast on the go, perfect for making in advance and taking to work or for school lunches

Serves 4  

Ingredients

For the avo-naise

  • 2 avocados, peeled and chopped
  • 1 teaspoons Dijon mustard
  • 1 teaspoon crushed garlic
  • 1 lemon, juice and zest
  • pinch of sea salt
  • freshly ground black pepper

For the salad

  • 2 avocados, peeled and cut into cubes
  • 4 quality breakfast sausages, cooked and sliced, or small meatballs
  • 4 hard-boiled eggs, quartered
  • 6 rashers bacon, cooked & chopped

Method

  1. To make the avo-naise, 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.
  2. To assemble the salad, combine all the ingredients in a bowl, and stir through a couple of tablespoons of avo-naise.
  3. Place in lunchbox containers and keep chilled until eating.

Quick breakfast flatbread with guacamole dip

Ingredients

For the flatbreads

  • 350g self-raising flour
  • 2 tablespoons avocado oil (or olive oil)
  • 1 teaspoon mixed dried herbs
  • 350g Greek yoghurt

For the guacamole

  • 2 avocados, peeled and chopped
  • ½ red onion, finely chopped
  • 1 lemon, juice and zest
  • 2 spring onions chopped
  • 1 small tomato, diced
  • 1 teaspoon smoked paprika or chipotle powder

Method

For the flatbreads

  1. Add all the flatbread ingredients to a mixing bowl and mix together with a spoon, then use clean hands to pat and bring everything together.
  2. Dust a clean work surface with flour, then tip out the dough.
  3. Knead for a minute to bring it all together (this is not a traditional bread recipe with yeast , so you don’t need to knead it for long – it will be soft and if very sticky add a little extra flour).
  4. Put the dough into a floured-dusted bowl and cover with a plate, leave aside for 10 minutes.
  5. Whilst the dough is resting make the guacamole and heat a griddle pan on the stove.
  6. To make the flat breads, dust a clean work surface with flour, divide the bread dough into six equal pieces and roll out each piece on the floured surface.
  7. Brush the hot grilled pan with a little oil and place bread pieces on the pan.
  8. Cook for 2 minutes and flip over, they should be light golden brown and cooked through.
  9. Serve hot with guacamole.

For the guacamole

  1. Mix all the ingredients together in a bowl, mashing with a fork if a smoother texture is required.
  2. Serve in a bowl with flatbread.