Avo-tar your life!
It’s the circle of life, people claim. But with all its ups and downs, surely it’s more an oval of life. Optimistically, the gently undulating avocado of life. Because once you’ve navigated all the curves, the inner reward is always spectacular. And life really needs some buttering up come winter, when luckily for us, South African avocados are in season!
Why should you eat avos, you ask? Well, when life is going pear-shaped, the heart of the avo is all about reward and good health. You already know the truth that avocados, dark- or green-skinned, bumpy or smooth, big or small – avos have been given the nod of approval by dietitians as a source of nutrients that can be eaten daily, in moderation, as part of a healthy and balanced eating plan.
In winter especially, avos are incredibly useful in building a healthy immune system. How? They’re a source of fibre (5.3 g fibre per 100 g), which is great for optimal gut health. That’s good news because gut bacteria regulate the immune system and protect against invading pathogens that cause disease. In fact, more than 65 % of everyone’s immune system “lives” in the gut. But in addition, avos are high in copper (33 %) and this nurtient along with the antioxidants lycopene and beta-carotene support, maintain and regulate immune function.
And that’s just a glimpse of the avo-tar in terms of health. Yes, we’re besotted with the term as a nod to the real meaning of avatar – the physical embodiment of a philosophy – as the avo is all about good health, good taste and good times.
Think of a party snack or any pleasurable plate of food that isn’t made better by the addition of luxuriously silky, creamy avocado. We’d wait, but we’d be here forever, because gorgeous avocados are simply wonderful to eat and a culinary chameleon! Tacos, toast, salads, salsa, sushi, smoothies, buddha bowls, baked potatoes, beans on toast… all better with an avo! You can even use avos as a butter substitute to make banana bread, or whatever biscuit or bake you’re craving.
Other reasons to ‘ave an avo… they keep you satisfied for longer, so you stop snacking, get your dull winter skin glowing, feed your brain so you think more clearly, aren’t as tired and generally sleep better, and between the flavour and the folate, they’ll even help put you in a good mood. So, pass the winter avos please!
If you’re looking for some avo inspiration, here are two more delectable reasons to add an avo to your winter menu – try a Thick Vegetable Soup with Avocado or how about Chicken Curry with Avocado Sambals.
Thick Vegetable Soup with Avocado
Don’t be put off by the long list of ingredients, pre-cut soup veggies can be used, or any combination of veggies. The soup can be bulked up with extra lentils or beans for a very hearty meal, and the avocado adds a delicious creaminess.
- Serves 4
- Preparation time: 20 minutes
- Cooking time: 40 minutes
Ingredients:
- 60 ml (4 tbsp.) avocado or olive oil
- 4 large carrots, peeled and sliced into 5 mm thick half moons
- 1 large turnip, peeled, quartered and sliced into 5 mm thick fans
- 2 medium onions, chopped
- 2 leeks, well washed and sliced
- 1 small bunch soup celery, washed and chopped
- 2 potatoes, peeled and cut into 1 cm cubes
- 6 ripe tomatoes, peeled and coarsely chopped
- 200 g pearl barley, rinsed
- 3 bay leaves
- 6-7 sprigs thyme
- 4-6 fresh garlic cloves, chopped
- 10 ml (2 tsp.) salt
- Freshly ground black pepper, to taste
- 1 litre (4 cups) good quality vegetable or beef stock
- 2 avocados, peeled, stoned and diced
- 60 ml (4tbsp.) freshly chopped parsley
- Avocado oil or extra virgin olive oil, to drizzle
- Crusty bread for dunking
Method:
- Heat the oil in a soup pot and add carrots, turnip, onions, leeks, celery and potatoes. Sauté vegetables until they become translucent and start to soften, about 10 minutes.
- Add the tomatoes, pearl barley, bay leaves, thyme and garlic to the vegetables in the pot and season with salt and black pepper. Cook for 10 minutes uncovered. Add the stock and bring to the boil. Reduce the heat and simmer, covered, until the pearl barley is tender, about 20 – 30 minutes.
- Serve soup in warm bowls topped with diced avocado, a sprinkle of parsley and drizzle of avocado oil.
- Serve with thick slices of crusty bread for dunking.
