9 Reasons to add an Avo during Women’s Month

For the appetite

Green-skinned and dark-skinned avocados are in season now and are equally delicious and nutritious.

For the heart

Studies have found that eating avos may increase levels of good HDL cholesterol, more than likely due to the high amount of heart-healthy monounsaturated fat found in avocados. Avocados are also naturally cholesterol free, a bonus in heart health.

For healthy blood pressure

Avocados contain potassium, a mineral that contributes to normal blood pressure when included as part of a healthy diet. Avocados are also naturally free from sodium, a nutrient which may increase the risk of high blood pressure if consumed in excess.

For the eyes

Avocados are a source of lutein, a phytochemical that accumulates in the eye. Lutein, along with another phytochemical called zeaxanthin, has been found to be protective against a common eye disorder in the elderly called age-related macular degeneration.

For the brain

The lutein in avocados and monounsaturated fats, fibre and other bioactive compounds make this fruit particularly attractive for a healthy brain.

For pregnancy

Avocados are a nutrient-dense food consisting of a unique combination of dietary fibre, healthy fats, and vitamins and minerals such as potassium, magnesium, vitamin E, vitamin K and folate, all important as part of a healthy diet for both mom and growing baby.

For the gut

The fibre in avocados is a unique combination of ¾ insoluble fibre and ¼ soluble fibre. Our gut needs different types of fibre to keep it healthy and regular. But fibre does far more than just keep us regular and may play a role in preventing colon cancer, lowering cholesterol, and even helping with weight loss.

For the waistline

Avocados can be helpful as part of a successful energy-controlled weight-loss diet. The monounsaturated fats in avocados give a feeling of fullness, which may reduce overeating. The richness may also help make the diet more appetising, reducing the temptation to binge on foods high in sugar and bad fats.

For hair and skin

Avocados are high in a B-vitamin called biotin, which contributes to maintaining normal hair and skin. Nourish your hair and skin from the inside out by adding avocado to your meals.

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

Beef Satay with Avocado Slaw & Sesame Seeds

• Serves 4 
• Preparation time: 10 minutes
• Cooking time: 20 minutes

Ingredients:

• 600 g beef sirloin steak, cut into 2,5 cm cubes
• 250 ml (1 cup) ready-made satay sauce
• 15 ml (1 tbsp) vegetable oil
• 2 avocados, peeled, stoned and sliced or diced to serve
• 350 g bag coleslaw, to serve
• Sesame seeds, to garnish
• Spring onion, to garnish
• Lemon or lime wedges to serve

Method:

1. Place beef in a bowl. Add 85 ml (1/3 cup) satay sauce. Stir to coat. Thread beef onto 8 skewers.
2. Heat oil in a large frying pan over high heat. Cook skewers, turning, until browned, about 6 – 7 minutes for medium, or cooked to your liking.
3. Place the remaining satay sauce in a small saucepan over medium heat. Cook, stirring occasionally, until heated through.
4. Place coleslaw in a bowl with half the avocado and toss to combine.
5. Divide salad onto serving plates with remaining avocado. Top with skewers and drizzle with sauce. Finally sprinkle with sesame seeds and finely chopped spring onion. Serve with lemon or lime wedges.

Air Fryer Sweet Potato Boats with Rotisserie Chicken and Avocado

• Serves 4
• Preparation time: 10 minutes
• Cooking time: 50 minutes

Ingredients:

• 4 orange sweet potatoes, well-scrubbed and patted dry
• Avocado or olive oil to coat
• 5 ml (1 tsp) sea salt

To Serve

• 500 ml (2 cups) cooked chicken or rotisserie chicken, shredded
• 2 medium avocados, peeled, stoned and sliced
• 2 spring onions, sliced
• 30 ml (2 tbsp) lemon juice
• 30 ml (2 tbsp) fresh coriander
• Sriracha or Burger mayo to serve (optional)

Method:

1. Pierce sweet potatoes several times with a small knife or tines of a fork.
2. Drizzle avocado oil over the clean sweet potatoes and rub into potatoes with your hands to coat.
3. Sprinkle with salt. Place sweet potatoes on air fryer rack or basket, making sure to leave some space between them.
4. To cook in an air fryer: cook at 200°C until cooked through, about 40 – 50 minutes (depending on the size of your sweet potatoes), turning over halfway through the cooking time. To bake in the oven: bake at 220°C degrees until cooked through, for 45 – 50 minutes on a foil-lined baking sheet.
5. To serve toss the chicken with avocado slices, spring onion, lemon juice and coriander.
6. Cut sweet potatoes lengthwise (do not cut right through) and squeeze to open. Top with the avocado mixture, drizzle with Sriracha or burger mayo serve immediately.