Welcome nutrient-dense avocados onto your plate with these quick-to-cook and good-to-eat recipes
Great for keeping the skin moisturised from within, high in antioxidants and good cholesterol, and packed with protein, avocados are brimming with a host of health benefits too many to mention, so we'll cut to the quick and show you how to prep and cook this delicious fruit.
How to prep avocados:
Cut the avocado lengthwise into two halves and pull apart. Thrust the blade of a sharp knife into the pit (seed). Twist to loosen and lift the pit out. Pull off the skin with your fingers or scoop out the flesh with a spoon.
1. Spicy Mayo-Avocado Sandwich
What you need: 1 avocado, 1 whole wheat burger bun, 1 egg, 1 tsp spicy mayo, a pinch of cayenne pepper
Recipe: Mix the mayonnaise and cayenne pepper. Toast the burger bun and slice in two equal halves. Spread the spicy mayo on each slice with a butter knife. Fry an egg in a little olive oil. Take off the gas before the yolk is completely solidified and place on one slice. Pile avocado slices on top and cover with the other slice.
2. Chilled Cucumber-Avocado Soup
What you need: 2 cucumbers, 2 avocados, 1 cup vegetable broth, 1 cup yogurt, 1/2 cup full fat milk, 2 tbsp finely chopped onion, 1 tbsp fresh lemon juice, 1 tbsp chopped pudina, 1 tsp white vinegar, a pinch of cayenne pepper, salt and pepper to taste.
Recipe: Prepare this comfort soup a day ahead since it needs time to cool. Combine all the vegetables and spices in a blender or food processor. Season with salt and cracked black pepper. Chill overnight in the fridge.
3. Avocado choco shake
What you need: ½ ripe avocado, 2 tbsp brown or palm sugar, 2 tbsp unsweetened cocoa powder, 1 tsp pure vanilla extract, 1.5 cup full fat milk
Recipe: Blend all the ingredients until smooth. Serve over ice cubes.
4. Tuna-Stuffed Avocado
What you need: 2 avocados, 1 can of drained tuna, 1 tsp lemon juice, salt and pepper.
Recipe: Cut the avocados into halves. Spoon out the flesh with a spoon. Mix well with the tuna in a bowl. Season with salt and pepper. Spoon the mixture into the crater. Drizzle with lemon juice and serve for breakfast.
5. Shrimp And Avocado Salad
What you need: 250 gm peeled and deveined shrimp, 1 ripe avocado cut into chunks, ½ tsp lemon zest, 2 tbsp lemon juice, 1 tbsp coconut oil for cooking, cut 1 tsp ground cumin powder, 1 tsp salt, a large pinch of black pepper and cayenne pepper, 4 cups mixed salad greens like lettuce, spinach, kale, 1 tbsp chopped coriander leaves
Recipe: In a medium bowl, combine lemon zest, 1 tbsp lemon juice, powdered 1/2 tsp cumin, a dash of salt, black pepper and cayenne pepper. Mix well. In a large salad bowl, throw in the salad greens, orange and lemon wedges, 1 tbsp lemon juice, salt, 1/2 tsp cumin powder, chopped coriander leaves and let it stand for 15 minutes. Add the avocado chunks and mix gently by hand.
Coat a nonstick skillet with coconut oil on low-medium flame. Cook the shrimp for 4 minutes, turning continuously to avoid burning. Place the cooked shrimp on the salad and serve immediately.
These fresh and simple recipes don't need too many ingredients and retain the nutrients by keeping the cooking down-low. They will take you from breakfast to dinner, so you can eat avocados every day.