Avocado season is here + avocado smoothie

Serves:

2


Ingredients

 1/2 ripe avocado

1 banana

1 cup of trim milk

1 tablespoon of honey

Method

Simply put all of the ingredients into blender and blend until smooth. Delish!

If you are living in the Southern Hemisphere you will be happy to know that avocado season is here! Did you know that the total crop estimated for the 2012-13 season in New Zealand is 2.9 million trays with 1.8 million due to be exported?  That's a lot of guacamole!!

The Heart Foundation Tick has joined forces with New Zealand Avocado to encourage people to ditch ‘bad’ fats and consume more ‘good’ fats like those found in avocados.

More than half the total fat in avocado is made up of oleic acid, which provides unique health benefits similar to that of olives 1. Oleic acid works by increasing the body’s absorption of fat-soluble nutrients and antioxidants while activating the part of your brain that makes you feel full, meaning you may be less inclined to crave saturated and trans fats found in other foods.  Yes please!

Avocados contain a unique combination of essential fatty acids, polyunsaturated and monounsaturated fats. This blend of benefits has earned the fruit many accolades including ‘super fruit’ status. Avocado has also been awarded the official Heart Foundation ‘Tick’, cementing it as an official smart and healthy food choice.  Well done!

We love using avo's as a butter substitute on toast or bagels, making ice cream, using avo's as a pizza sauce base, in all of our salads, guacamole and even smoothies.  They can be used for breakfast, lunch, dinner and dessert.

Key vitamin and mineral breakdown of avocados:

·   FIBRE: Avocados are a good source of fibre, which helps to maintain a healthy digestive system and is important in control of weight.

·   IRON: Avocados are a source of iron, which is important for brain function, immunity and the formation of red blood cells.

·   FOLATE: Avocados are an excellent source of folate. Folate is important for healthy growth and development, especially during periods like pregnancy where good intake of folate is important to reduce the risk of neural tube defects.

·   NIACIN: Avocados contain niacin, which helps to manage cholesterol and is used for energy production.

·   VITAMIN B6: Avocados are a source of vitamin B6, which releases energy from food and promotes a healthy nervous system.

·   VITAMIN C: Avocados contain vitamin C, which fights against infection and is used in tissue repair and general health, as well as helping the body to absorb iron from food. Vitamin C, which is an amazing antioxidant, anti-viral and anti-bacterial, is also brilliant for your skin, helping with assisting collagen and elastin pathway which keeps your skin looking radiant. 

Check out the New Zealand Avocado website or Facebook page for lots of recipes and more avocado info.

Julia x