Celebrate the 2021 avo season by adding an avo (or two) to your family’s winter meals.
There are the buttery, creamy, green-skinned avo varieties … Fuerte, Edranol, Ryan, Reed and Pinkerton.
And then there’s the rich, nutty, dark-skinned Hass, Maluma Hass and Lamb Hass. It’s hard to choose a favourite, but we don’t have to. While we love the fact that South African avos are available almost all year round, we’re fortunate they are in plentiful supply in winter. Why? Well, besides tasting heavenly, they may offer immune support in the colder months. Did you know avos are high in copper, a source of fibre (5.3g fibre per 100g) and contain antioxidants? Copper is known to support immune system function. Fibre is essential for good gut health … around 65% of the immune system is housed in the gut, which regulates immunity and helps to protect against invading pathogens that cause disease. Antioxidants are powerful food components that maintain and regulate immune function, and avos contain the antioxidant nutrients lycopene and beta-carotene. So not only are avos delicious, they’re also a source of nutrients, and they’re versatile and super quick and easy to add to almost any meal.
TIKTOK BAKED FETA PASTA WITH AVOCADO
Preparation time: 10 minutes
Cooking time: 45 minutes
1 large or 2 small avocados; 50g assorted cocktail tomatoes; 4 garlic cloves, crushed; 150ml avocado oil or extra-virgin olive oil, divided in half; sea salt and freshly ground black pepper;
1 block (approximately 200g) Greek feta cheese; ½ teaspoon crushed red pepper flakes (optional);
300g dried pasta, medium-size shape; fresh basil leaves, for serving.
Preheat the oven to 200°C. In a baking dish, combine half the oil, tomatoes, garlic and seasoning and toss to coat. Place the block of feta in the centre of the dish and sprinkle with chilli flakes, if using. Bake in preheated oven for 40 minutes, until the tomatoes burst and the feta is golden brown. While the tomato is cooking, boil the pasta in salted water until al dente, drain and set aside. Peel and dice the avocado. Remove tomatoes and feta from the oven, toss with the pasta and diced avocado and drizzle with the remaining oil. Serve hot in bowls and garnish with fresh basil leaves.
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