Why avocado? Because this nutrient-dense superfood is the ultimate training partner.
Rich in heart-healthy, slow-release monounsaturated fats, avocados provide sustained energy for endurance, while their high potassium content (double a banana!) supports muscle recovery and prevents cramps.
Beyond performance, their anti-inflammatory properties reduce soreness, and prebiotic fibre promotes a healthy gut. With essential vitamins and brain-boosting benefits, it’s time to fuel smarter and recover better. Try these yummy recipes…
ABC Omelette (Avo, Bacon, Cottage Cheese)
Makes 1
Ingredients:
- 10 ml (2 tsp) butter
- 3 eggs
- 15 ml (1 tbsp) milk
- Salt and pepper
- 45 ml (3 tbsp) smooth cottage cheese
- 45 ml (3 tbsp) crispy diced bacon
- ½ avocado, sliced
- Handful basil
Method:
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- Heat the butter in a 20 cm frying pan on medium high until melted. Beat together the eggs and milk. Season with salt and pepper. Pour into the pan and cook for about 1 minute or until it starts to set.
- Use a spatula to gently pull the egg from the outside in, tilting the pan for some of the raw egg mixture runs from the centre to the outside of the pan. Repeat once more on the opposite side. Cook until most of the egg is cooked through.
- Spoon ½ the cottage cheese and ½ the bacon in a line down the middle of the omelette. Fold both sides of the omelette over the filling to enclose.
- Transfer to a plate and top with the avocado and the remaining cottage cheese, bacon and basil.
Ostrich skewers with avo mint sauce
Serves 2
Ingredients:
For the skewers
- 500 g ostrich fillets, cubed
- 30 ml (2 tbsp) avocado or olive oil
- 5 ml (1 tsp) smoked paprika
- 30 ml (2 tbsp) soy sauce
- Salt and pepper
For the avo mint sauce
- ½ avocado, chopped
- handful mint and extra
- handful parsley
- 80 ml (⅓ cup) avocado or olive oil
- 1 garlic clove, crushed
- Juice of ½ lemon
To serve
- 375 ml (1½ cups) cooked couscous
- 2 charred avocado wedges
- 45 ml (3 tbsp) pomegranate seeds
Method:
- For the skewers, combine the ostrich, oil, paprika and soy sauce. Marinate for at least 30 minutes or preferably overnight.
- Thread the ostrich onto 2 skewers. Season with salt and pepper. Cook over medium hot coals or on a griddle pan on medium high heat for 3-4 minutes each side until charred, but pink inside. Rest for 5 minutes.
- For the sauce, blitz together all the ingredients until smooth. Season with salt and pepper.
- To serve, spread the sauce on 2 plates. Top with the skewers. Add couscous and charred avocado. Scatter over pomegranate seeds and extra mint.
Images and recipes by the South African Avocado Growers’ Association.
For further information and avo recipes, visit www.avocado.co.za. Follow them on Facebook @iloveavocadoSA and on Instagram @iloveavossa
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