Apr 24 - Ballito Umhlanga

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Versatile Avocados!
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 ultraconvenient,
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.