FIVEWAYS WITH...

AVOCADO

SALES of avocados are soaring. Last week it was reported to be the most popular ingredient in sandwiches and salads at cafe chain Pret A Manger. Here’s how to get the most out of it.

1. Add to a spinach salad: The body’s uptake of lutein — found in spinach and good for eye health — was five times greater when an avocado was added, according to a study. The good fats in avocado increase uptake of lutein, which is fat soluble.

2. Peel rather than scoop: By peeling, you gain access to the most nutrientdense dark green part of the fruit closest to the peel. Peeling is relatively easy if you first cut the fruit into quarters lengthways and remove the stone.

3. Make avocado toast: For a healthy breakfast or brunch, toast one small slice of sourdough or rye, slather with half a smashed avocado and top with a poached egg. You’ll get a balance of slow release energy, monounsaturated fats and protein, B vitamins and vitamin E. 4. Use in baking: To lower saturated fat intake, substitute half the volume of butter in cake recipes with avocado. Reduce oven temperature by 25 pc and increase baking time. 5. Try a ‘slimcado’: If you’re watching your weight, go for the greenskinned, elongated Fuerte variety, which, with less oil, has 120 calories per 100g, compared with 167 calories per 100g in the rounder, knobbly Hass variety.