Versatile Avocados!

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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!

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!

Health facts

The best thing about avos is that they are all:

• 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.

Sushi Bagels recipe that is load shedding friendly

Serves 4, preparation time 25 minutes

Ingredients: 120g packet smoked trout/salmon ribbons, 4 bagels, cut in half horizontally, 2 avocados, peeled, ½ cucumber, 12 slices pickled ginger, 5ml (1 tsp) wasabi (optional), Squeeze of lemon juice, to taste, Salt and pepper, 10ml (2 tsp) sesame seeds (black and/or white)

Method: Trim and wrap 3 trout/salmon ribbons around one of the bagel tops. Use a vegetable peeler to shave 3 long avo strips and 3 cucumber strips and wrap around the bagel top. Add 3 slices of ginger. Repeat with the remaining bagel tops.

Mash all the remaining avo with the wasabi, if using, and lemon juice. Season with salt and pepper. Use the smashed avo as a little ‘glue’ to stick the sesame seeds onto the bagel tops.

Spread the mashed avo onto the bottom halves of the bagels and sandwich together with the tops.

For further information and avo recipes, visit www.avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

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