Avocado – Nature’s Butter…and much more

Avocados are great for health and to add to recipes

Nutritional value of avocados

  • Avocados are great for health and to add to recipes, they are rich in fibre, vitamin E, folic acid and heart healthy monounsaturated fats.
  • Half an avocado is counted as one of the five servings from your fruit and vegetables for the day.
  • The calories from avocado can add up quickly; 1 avocado has 300kcal so try to limit your intake to ¼ – ½ an avocado per salad.
  • It’s handy to know for the remaining cut avocado, to stop it from turning brown, sprinkle it with a little lemon or lime juice or brush with a little olive oil.

Five things to do with avocados 

  1. Add avocados to your next smoothie. Try a creamy blueberry, melon or banana and avocado smoothie (see recipe below).
  2. Mashed avocado makes a tasty spread. Use it instead of salty condiments in your next sandwich or wrap. Try leftover chicken, chopped lettuce, mashed avocado and grilled peppers.
  3. Diced avocado adds colour to pasta, potato or tossed salads.  Try grilled prawns, sliced avocado and mandarin orange segments over salad greens with an oil and vinegar dressing.
  4. Feeding a baby? Mashed avocado is a healthy choice. It’s super mashed with banana, babies just love it.
  5. Avocado goes well with poached or scrambled eggs, spinach and a little tomato relish. This is delicious.


Melon & Avocado Smoothie

A delightful concoction of green fruit plus low fat dairy. With convenience built in, this refreshing smoothie can be made a day ahead. Keeps well in the refrigerator up to 24 hours.


Serving Size: 2

1 ripe avocado

1 slice of honeydew melon

Juice from ½ lime

250ml low fat milk or milk alternative

125ml apple juice or white grape juice

1 tbsp honey



Cut avocado in half, remove pit

Scoop out flesh, place in blender

Add remaining ingredients; blend well

Serve cold. Holds well in the refrigerator up to 24 hours. If made ahead, stir gently before pouring into glasses.

Calories: 320
Total Fat: 11g
Protein: 13g
Dietary Fibre: 5g

Each serving provides:
 An excellent source of protein, fibre, vitamin C, riboflavin, folate, B12, pantothenic acid, calcium, phosphorus, potassium and iodine, and a good source of vitamin D, thiamine, B6, magnesium and zinc.