Hass to have this sum­mer

The Press - Zest - - Fads & Faves -

Av­o­ca­dos are one of the most nu­tri­tion­ally com­plete fruits on earth and 5+ A Day aims to en­cour­age us to eat more of them.

NZ Av­o­cado Grow­ers As­so­ci­a­tion chief ex­ec­u­tive Jen Scoular says that up to 31,900 tonnes of Hass av­o­ca­dos will be har­vested in New Zealand be­tween now and March 2012.

‘‘This means plenty of fruit, packed with nu­tri­ents, vi­ta­mins, min­er­als and an­tiox­i­dants. They con­tain good mo­noun­sat­u­rated fat, they’re choles­terol­free, are a good source of fi­bre and are also bril­liant for your skin.

‘‘We of­ten take them for granted. We’re look­ing for­ward to shar­ing lots of in­for­ma­tion about how im­por­tant they are to our health and well-be­ing.’’ Some things you might not know about av­o­ca­dos:

They can be used in warm dishes. Try stir­ring cubed av­o­cado through cooked pasta or adding to an omelette.

❏They con­tain es­sen­tial fatty acids, which can help to re­duce choles­terol de­posits.

❏They are a per­fect first food for ba­bies go­ing on to solids.

❏They con­tain more potas­sium per serve than bananas.

❏They can be frozen. Freeze freshly mashed ripe av­o­ca­dos.

❏Av­o­cado Omelette with Tomato and Cheese

1 av­o­cado (diced) 8 eggs 1 tomato (diced)

Healthy: Av­o­cado packs more potas­sium per serve than bananas.

2 Tbsp vegetable oil 1 cup grated low-fat ched­dar cheese

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