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.
Chicken Curry WITH AVOCADO SAMBALS
- Serves 4
- Preparation time: 20 minutes
- Cooking time: 60 minutes
Ingredients:
- 1 kg chicken pieces
- 45 ml (3 tbsp.) oil
- 2 large onions, finely chopped
- 30 ml (2 tbsp.) garlic and ginger paste
- 15 ml (1 tbsp.) curry paste
- 5 ml (1 tsp.) garam masala powder
- 2 x 410 g cans chopped tomato
- 750 ml chicken stock
- Salt, to taste
- Fresh coriander, to garnish
- Lemon wedges, to serve
- Basmati rice or roti, to serve
For the avocado coconut sambal:
- 1 ripe avocado, peeled, stoned and diced
- 30 ml (2 tbsp.) desiccated coconut
- Juice and zest of 1 lemon
- 30 ml (2 tbsp.) fresh coriander, finely chopped
For the avocado mint yoghurt:
- 1 ripe avocado, peeled, stoned and diced
- 75 ml (5 tbsp.) plain low-fat yoghurt
- 1 green chilli, deseeded and chopped (optional)
- 125 ml (1/2 cup) mint leaves, washed and chopped
- 125 ml (1/2 cup) coriander leaves, chopped
Method:
- Pat the chicken pieces dry with paper towel and season with salt. Heat the oil in an oven proof pan. Add the onion and ginger-garlic paste. Sauté until the onion is translucent, about 2 – 3 minutes. Then add the powder spices, and paste, taking care they don’t burn, fry for 1 minute and add the chopped tomatoes to the mixture in the pan.
- Add the chicken pieces to the pan and stir well until they are coated in the sauce. Cook until they start changing colour and turn golden brown, about 10 – 15 minutes.
- Stir the chicken stock into the sauce. Cover the pan and gently simmer until the chicken cooks through and the meat juice runs clear when the thickest part of the meat is pierced with a skewer, about 30 – 40 minutes.
- To make the avocado coconut sambal, combine all the ingredients in a small bowl and set aside until serving.
- To make the avocado mint yoghurt, whizz all the ingredients in a food processor until smooth.
- To serve, garnish the chicken with coriander. Serve with lemon wedges, avocado coconut sambal, avocado mint yoghurt and basmati rice or roti.
