This week's 5 plus segment looks at the nutritional benefits of the avocado and fun ways to incorporate them into your diet.
Did you know that the Guinness Book of World Records listed the avocado as the most nutritionally complete fruit in the world, with it containing a lot of good fats to help keep the heart healthy? Avocados are also full of essential vitamins and minerals like iron and vitamin C and they're also great for expectant mums as they contain folate too.
Euro Chef Eugene Hamilton shows Saturday Breakfast how to make Avocado Dip and an Avocado Prawn and Grapefruit Salad.
AVOCADO DIP WITH FRESH VEGETABLE STICKS
4 ripe avocados peeled and mashed
1 chilli finely chopped (optional)
Juice of 2 limes or lemons
1 small red onion finely chopped
Fresh coriander to taste
1 bulb of roasted garlic
4 small ripe tomatoes roughly chopped
Salt and pepper to taste
1 carrot peeled and cut into 10cm sticks
4 sticks of celery cut into 10cm sticks
1 capsicum cored and cut into strips
In a bowl mix the avocado, chilli, lime juice, onion, garlic and tomato. Season with salt and pepper then place in a small bowl as a dip with the vegetable sticks on a platter or in a glass and serve.
AVOCADO, PRAWN and GRAPEFRUIT SALAD
2 ripe avocados peeled and roughly cut
12 cooked prawns
2 grapefruit cut into segments (pink or yellow)
1 red chilli finely chopped (optional)
Juice of 2 limes
2½ tsp palm sugar (castor if palm is not available)
4 tbsp coriander leaves torn
3 tbsp extra virgin olive oil
Salt & pepper to taste
In a bowl mix the sugar, olive oil, chilli and lime juice with a
whisk until the sugar is dissolved.
Then gently mix in the remaining ingredients, season with salt and pepper to taste.
Serve in individual bowls or on a platter.