Eight ways with avocado

Eight ways with avocado

Creamy avocados are now in season — time to make the most of this beautiful fruit!

1. Guacamole

Roughly mash 1-2 avocados. Add a generous dash each of cumin and paprika,1 finely chopped tomato, 1/4 bunch fresh coriander, chopped, 1/4 small red onion (finely chopped), and a squeeze of lime juice. Mix until combined.

2. ‘Veges’ for brekkie

Spread 1/4 avocado on 2 slices multigrain toast. Top with sliced tomatoes and lemon pepper.

3. Easy summer bruschetta

Combine 2 diced avocados, 3 finely chopped tomatoes, 1/2 finely chopped red onion, 1/4 bunch finely chopped fresh basil and 1 tablespoon each olive oil and lemon juice. Season with black pepper. Cover and set aside for 20 minutes then serve on toasted sourdough slices.

4. Avo-chicken salad

A simple dinner with any leftovers making next day’s lunch. In a large bowl combine baby spinach, chopped tomatoes, chopped avocado, thinly sliced snow peas, broccoli florets and grated carrot. Top with grilled or barbecued chicken breast, low-fat Asian-style dressing and a small handful of crispy noodles.

5. Super side salad

Perfect with barbecued chicken or fish. To serve 4, mix 1 can each red kidney beans and corn kernels. Add 2 diced tomatoes, 1/2 chopped red onion, 1 diced avocado, 1 chopped green capsicum and 1 tablespoon red wine vinegar. Chill before serving.

6. Sunday summer lunch

Combine 1/4 cup reduced-fat mayonnaise with 1 teaspoon minced garlic. Spread on wholegrain bread rolls and add lettuce, avocado slices and finely chopped celery. Top with either fresh crab meat or cooked prawns. Add a squeeze of lemon juice and season with pepper.

7. Avocado yoghurt dip

In a bowl combine 1 mashed avocado, 1 cup low-fat Greek-style yoghurt, 1 tablespoon cumin and 1/2 bunch finely chopped fresh coriander (include stems). Mix well and chill for at least an hour before serving.

8. Protein-packed wrap

Spread mashed avocado and a little pesto on wholegrain tortillas. Add baby spinach, 95g can drained tuna and rinsed four-bean mix. Roll up and serve.

Author: Rachel Hanson

Healthy Food Guide

First published: Nov 2012

2017-04-03 16:52:53

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