Green and dark-skinned avocados are available in South Africa almost all year round and the good news is that whichever colour avo you choose, they’re all equally delicious and nutritious!
Remember that green-skinned avos remain green when ripe, while the dark-skinned avos turn purple-black when ready to eat – so please don’t squeeze! Even though avocados may vary in colour, shape and size, they are all a source of nutrients and can be included as part of a healthy eating plan.
Avocados are one of the most versatile fruits around. It’s not hard to see why – they can be mashed, diced, sliced and puréed for everything from guacamole; salads; pizza toppings; sandwich and wrap fillings; soups; snacks and dips; and even ice-cream.
They’re great for breakfast, lunch, supper and dessert, as well as in between snacks for when you’re on the move. And with zero preparation time involved, they’re ultra-convenient, and quick and easy to prepare no matter what dish you’re making. It really couldn’t be easier!
If that’s not enough reason to add an avo, did you know that avocados are:
- high in energy
- high in heart healthy fats
- high in vitamin K
- high in biotin
- cholesterol free
- sodium free
- a source of fibre
Avocados can form part of a successful energy-controlled diet for weight management. The healthy monounsaturated fats found in avocados give a feeling of fullness, which reduces the temptation to overeat or binge on less healthy foods
The multiple health benefits and numerous ways you can ‘add an avo’ to pantry staples or leftovers to create affordable family meals, makes avocados a fantastic value-for-money option.
So, no matter what you’re planning for your next meal always add an avo; whether on the side, on top or inside – green-skinned or dark-skinned – for double the deliciousness!
Enjoy the South African avocado season and put a delicious new spin on pantry favourite adding an avo to sardines…
Toast with Sardines, Avo and Atchar
Serves 2
Preparation time: 20 minutes
Cooking time: 5 minutes
Ingredients:
- 2 avocados, chopped
- Zest and juice of 1 lemon
- 30 ml (2 tbsp) avocado or olive oil + extra
- 30 ml (2 tbsp) water
- Salt and pepper
- ½ x 400 g jar atchar
- 120 g tin sardines, drained
- 2 slices bread of your choice, toasted
Method:
- Make the avo mayo by blitzing half of the avocado, 45 ml (3 tbsp) of the lemon juice, oil and water until smooth. Season with salt.
- Heat the atchar in a frying pan on medium high until warmed through.
- Carefully open the sardines and remove the bones, if you like. Add to the pan and spoon over atchar to warm. Take care not to break the sardines.
- Drizzle the bread with extra oil. Spread with the avo mayo and top with the atchar sardines.
Combine the remaining avo with the rest of the lemon juice. Season with salt and pepper. Spoon over the sardines. Scatter with lemon zest.
Content and images supplied by the South African Avocado Growers Association.
