From breakfast to dinner, lunchbox to padkos, add an avocado to any meal because it is versatile, easy to use and healthy for your heart.

According to South African Avocado Growers’ Association (SAAGA), which celebrates 50 years this year, avos meet the criteria for inclusion in diets aimed at lowering blood pressure; they’re versatile, convenient and offer nutritional benefits. With South Africa having one of the highest worldwide rates of hypertension (a major risk factor for cardiovascular disease), why don’t you limit this risk by adding an avo to your meal?

Try some of SAAGA’S avo recipes which include rostis topped with avo and poached egg; avo smoothies; chic salad with avo and braaied sweet corn; couscous and quinoa salad bowls with sliced avo ‘fans’; grilled chicken breast Kotas with avo mayo, and cauli-rice salad topped with avo.

  1. Add an avo… to your breakfast

Rosti: Top your favourite breakfast rosti or health bread with shaved avo and a poached egg for a power-packed start to your day.

Smoothie (paleo/vegan/gluten free): Whizz an avo with coconut or almond milk for a delicious and nutritious meal in a glass for those time-pressed mornings.

  1. Add an avo… to your braai salad (paelo/vegan/gluten free)

Halve avocados and toss gently with cherry tomatoes, grilled sweet corn, kidney beans, chopped chives and peppadews. Serve with a squeeze of lime juice and freshly ground black pepper.

  1. Add an avo… to your lunchbox(paleo/vegan)

Packed with healthy fats, high in nutritional value and delicious – avocado is a complete meal, just add salt and pepper.

  1. Add an avo… to your rice salad bowl(vegan)

Arrange couscous, brown rice or sushi rice in a bowl; add carrot shavings, cucumber slices, sprouts, beetroot and sliced avo.

  1. Add an avo… to your cauliflower-rice salad (paleo/gluten free/vegan/lactose free/egg free)

Whizz avocado in a blender with a squeeze of lemon juice and 1 to 2 tablespoons of good quality olive oil. Season and use as an eggless mayo replacement on cauli-rice for a grain-free rice salad. Top with chopped avo and Italian parsley.

  1. Add an avo to your kota (bunny chow)

Fill your half loaf with grilled chicken breast, salad, slice avo and creamy avo mayo (avo mayo as above).  

  1. Add an avo… to your sandwich

Top your health bread sandwich with avo, hummus, pesto and lemon for a quick and tasty snack.

  1. Add an avo… to your burger

Replace hamburger buns with avocado halves for a fun and wheat-free slider burger.

There simply is no excuse not to add an avo to every meal and take care of your heart!

Recipe and images supplied by: SAAGA

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