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 nutrient along with the antioxidants lycopene and beta-carotene support, maintain, and regulate immune function.

Avo- Good health, Good taste

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 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.

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 of 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 of 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, turnips, onions, leeks, celery, and potatoes. Sauté vegetables until they become translucent and start to soften for 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 it to a 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 a drizzle of avocado oil.
Serve with thick slices of crusty bread for dunking.

Chicken Curry WITH AVOCADO SAMBALS

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 chili, 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 a 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.
For 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.

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