How to get more avocado into your diet
Avocados would have to be one of my favourite foods and I just love that they’re so abundant and economical at the moment. They’re so versatile and wonderfully nutritious; their flavour is fairly neutral so they can be used in sweet or savoury dishes and combined with literally almost anything. The beautiful creamy texture complements a vast range of proteins, vegetables and grains – so you really can’t go wrong.
Add them to your meals using some of our favourite combos and suggestions below…
Replace butter or mayo with velvety avo as a healthier spread or topping:
- mashed on grainy toast with lemon or lime juice, salt and pepper and fresh herbs
- perfect in wraps with grated carrot and cheese (avo helps hold them together)
- in a homemade burger with chicken or lamb and salad
- smashed with peas and served with oven baked fish and chips
- as a sushi filling with capsicum and cucumber
- with vegetable fritters, salad and bacon – click here for the recipe
- on top of toasted kumara slices with sundried tomatoes – click here for the recipe
- classic guacamole dip or avo salsa with beef mince or lentils – click here for the recipe
Toss avo with citrus juice in a salad for a creamy addition to:
- chickpeas, cucumber, tomato and feta
- rice, tuna, greens, almonds or peanuts
- roast kumara, beetroot and pumpkin seeds
- pasta, salmon and asparagus
Add avo to a smoothie or dessert for extra nutrition and creaminess:
- blitz with the zest and flesh of an orange, fresh grated or ground ginger, ground turmeric, ice and coconut water or milk for a healing smoothie
- go green and blend with apple or pear, spinach, ginger, honey, ice and water for a nourishing smoothie
- blend with frozen banana, cinnamon, cacao powder and milk for an energising smoothie
- for a simple mousse or tart filling combine avo with cacao powder, pure maple syrup, a pinch of salt and optional extras to taste – vanilla, chilli or orange zest work well
- try a tropical combo with mango and avocado sorbet – click here for the recipe
Tips on ripening and storing
Allow avocados to ripen in your fruit bowl or by a sunny window (or even quicker in a paper bag with a banana or apple) and then transfer them to the fridge and they will keep for several more days.
Once cut, air will cause oxidation and the avocado flesh will begin to go brown. Squeezing over lemon or lime juice, or lightly coating the cut avocado in olive oil, then storing it in an airtight container (or covered with cling film) can help to reduce the browning.
The ripe flesh can also be removed from the outer skin and frozen – perfect for use in a smoothie, homemade ice-cream or sorbet. Try our Mango & Avocado Sorbet.
How to make Guacamole Dip
Traditionally guacamole is made by simply mashing ripe avocados and sea salt. You may wish to add lemon or lime juice, diced tomatoes, onion, garlic, chilli and/or coriander.
More recipes using avocado on our website:
Don’t forget there’s also avocado oil – worth a try for dressing your summer salads – and if you have too many avos, make a face mask and nourish your skin from the outside too!