add an avo for easy kids mealS www.avocado.org.au
Avocados are a unique and delicious fruit that can make an amazing addition to your child’s snacks, salads, meals and desserts. Few items in the grocery trolley can rival the rich, creamy taste and endless versatility of Avocados. These natural wonders also come packed with vitamins, minerals and anti-oxidants, making them great for your little one’s health. Discover just how amazing Avocados really are by trying them in the following recipes. You can also find out more by visiting our online mother’s group at avocado.org.au
Add an Avo. www.avocado.org.au www.avocado.org.au
Avocados are perfect for pregnant women. Theyâ€™re an excellent source of folate as they contain up to 26% of the recommended daily intake for expecting mums. By increasing the intake of folate before conception and during the first three months of pregnancy, the risk of abnormalities such as spina bifida is greatly reduced. Avocados also have more than 14 essential vitamins and minerals. They contain vitamins A, B (including B6, niacin and riboflavin), C, E, Copper and Potassium.
An Avocadoâ€™s smooth, creamy consistency makes it one of the first fruits babies can enjoy. In fact, they are one of the only fruits that contain the monounsaturated fats that are essential for their development. The ultimate recipe for baby food in a flash, Avocados can quickly be served, mashed or spoon-fed direct from the shell.
AVOCADO toasties Serves: 4
Ingredients: • 4 slices thick white bread • 1 avocado mashed • Low fat cheese, grated
Preparation: Preheat griller, toast bread on one side, and cover untoasted side with avocado. Top with cheese. Toast until cheese is bubbling and serve immediately. Add shaved ham, sliced tomato or crushed pineapple.
Quick Bites! Remember, you can enjoy Avocados quickly and easily as; • • • •
Spread on toast Sandwich filling Tossed through salads Tossed through pasta
Crunchy chickensticks with avocado-sweetcorn-dip Serves: 4 Preparation Time: 10 minutes Cooking Time: 20 minutes
Ingredients: • 1/2 avocado • 2 tablespoons yoghurt greek style • 125g can sweet corn, rinsed and drained • 500g chicken breast • 100g cornflakes • 1 egg • ½ cup flour • 2-3 tablespoons oil
Preparation: Mash avocado with a fork. Combine with yoghurt and sweetcorn. Set aside in the fridge until needed. Warm oven to 100° C.
Cut chicken halves lengthways, cut across grain, then halve again to have fingersize chicken pieces. Put cornflakes in a sandwich bag and close. Roll over with a rolling pin and crush cornflakes finely. Swirl egg slighty and put on a deep plate. Put flour in a second deep plate and cornflakes in a third deep plate. Dip each piece of chicken, one at a time, first in the flour (shake off any excess), then in the egg and at last in the cornflakes. Press on firmly then transfer them to a large tray. Heat oil in a non-stick frying pan and fry chickensticks in batches for about 6 minutes each side until cooked through. Keep warm in the oven until all done. Serve with avocado-sweetcorn dip. Tip: Put the flour in a big snap lock bag. Drop chicken pieces in the bag to coat evenly with flour and shake off any excess.
Sausages snakes on avocado-potato mash Serves: 2 Preparation Time: 10 minutes Cooking Time: 30 minutes
Ingredients: • 400g potatoes (eg. Red Rascals), peeled and halved • 2 mild, long and thin roast sausages • 1 tablespoon vegetable oil • 1 piece of carrot • ½ avocado, diced • 1 teaspoon lemon juice • 20g butter, melted • Soak 2 wooden skewers in water for 20 minutes to keep them from burning
Preparation: Place potatoes into a saucepan. Cover with water. Bring to the boil over medium/high heat. Boil for 20 minutes or until very tender. Meanwhile, roll sausages up like a snake and place on skewers to secure them. Heat oil in a non stick frying pan and fry sausages on medium heat until both sides are thoroughly cooked. Cut carrot in “tongues” and press into the “head” of snake. Drain potatoes and return to pan. Add avocado and lemon juice, then mash until almost smooth. Add butter and stir through until mixed. Place snakes on avocado-potato mash.
Chicken quesadillas with tomato and avocado Serves: 4 Preparation Time: 8 minutes Cooking Time: 15 minutes
Ingredients: • 1 (about 200g) single skinned chicken breast fillet • 1 tablespoon olive oil • 8 small roma tomatoes, cut into small slices • 4 tablespoons coarsely grated cheddar • Vegetable oil spray, to grease • 4 round (20 cm-diameter) flour tortillas • ½ avocado, cut into small slices
Preparation: Heat the oil in a large non-stick frying pan over medium-high heat. Add the chicken breast and cook for 4 minutes on each side or until brown and cooked
through. Transfer chicken to a plate and set aside for 15 minutes to cool. Shred the chicken into thin strips and place in a large bowl. Add the tomato and cheddar to the chicken mixture and stir until well combined. Preheat oven to 120°C. Lightly spray a medium non-stick frying pan with olive oil spray to grease. Place 1 tortilla in the frying pan on medium-high heat. Top with one-quarter of the chicken mixture and spread evenly over half the tortilla, sprinkle with one-quarter of the avocado. Fold the tortilla over to form a semi-circle and cook for 2 minutes or until golden underneath. Turn and cook for a further 1-2 minutes or until golden and heated through. Transfer to a baking tray. Cover with foil and place in preheated oven to keep warm. Repeat with the remaining tortillas and chicken mixture, reheating and greasing pan between batches. Cut tortillas into bite size pieces.
You’ll be surprised to learn that there are more than 70 varieties of Avocado in Australia. Here are the five most popular:
Hass Grown almost all year round in different regions of Australia.
Shepard An early season autumn favourite with peak growth from February to April.
Reed Big on size and big on taste, Reed’s are grown throughout Australia and peak in November.
Wurtz A predominantly winter variety that comes into season at the end of April in the Bundaberg region of Central Queensland. They also grow further south along Queensland’s coast from June to October.
Sharwil A winter-spring baring variety that comes into season from late April to August along the east coast of Australia.
Selecting fresh fruit
he best way to tell if a Hass T Avocado is ready for immediate use is the colour of the skin. The change from green, to rich purple, to a black shade, means it is ready to eat.
or green skin varieties such as F Shepard, Reed, Sharwil and Wurtz, use gentle pressure on the stem to see if it yields. If it does, it’s ready to eat.
1. Start with a ripe Avocado and cut it lengthwise around the seed. Rotate the halves to separate. 2. Remove the seed by sliding the tip of a spoon gently underneath and lifting out. The other common seedextraction method of striking the seed with a knife can be dangerous and is not recommended. 3. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, starting at the small end. An alternative is to simply scoop out the Avocado flesh with a spoon. Be sure to sprinkle all cut surfaces with either lemon juice, lime juice or white vinegar, to prevent discolouration.
THE RIGHT WAY TO RIPEN • To ripen an Avocado, place the fruit in a plain brown paper bag and store at room temperature until ready to eat. This will usually take 2 - 5 days. Including an apple or banana in the bag accelerates the process, as these fruits give off ethylene gas - a ripening agent.
As well as being absolutely delicious, Avocados are the most nutritious fruit in the world according to the Guinness Book of Records. They come jam-packed with vitamins and minerals including Vitamins A, C, E, Thiamin, Riboflavin, Niacin and Magnesium. They also happen to be rich in mono-unsaturated (good) fats that contribute to a healthy heart, particularly when they replace saturated fats in your diet. In fact, despite their distinctly creamy taste, Avocados carry the Heart Foundation Tick. Treat your taste buds and your body today. Add an Avo to your daily menu.
AVOCADO STORAGE • W hole, ripe Avocados can be stored in the refrigerator uncut for two to three days. • Cut Avocado should be sprinkled with lemon juice, lime juice or white vinegar and placed in an air-tight container in your refrigerator. They should be eaten within a day or two. • If refrigerated guacamole turns brown during storage, simply discard the top, browned layer.
For more Avocado nutritional information and other great recipe ideas visit www.avocado.org.au
Australian Avocados www.avocado.org.au www.avocado.org.au
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ADD AN AVO FOR VITAMINs
Australian Avocados For other great recipe ideas visit www.avocado.org.au www.avocado.org.au