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Avo Tasty and Nutritious Packed Lunch

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The World Avocado Organization (WAO) shares some delicious and nutritious ways to give your packed lunch some Umph!

Now summer is nearly over and as we head into the colder months, everyone’s looking for ways to eat healthier after a summer of indulgence or perhaps save on expensive lunches, the WAO shares some easy, tasty and unique avocado recipe ideas to shake up your lunch box and get your co-workers green with envy.

“Avocados are a great source of nutrients, vitamins and can positively contribute to improved overall health as well as heart, skin, eye and brain health. Not to mention, they have a deliciously smooth and mild flavour that makes them perfect for lunches and light bites,” said Zac Bard, Chairman of the World Avocado Organization.

Avocado roti roll


  • 2 avocados
  • 4 rotis
  • 1½ tbsps. oil
  • 1 tsp cumin seeds
  • 2 medium tomatoes, finely chopped
  • Salt to taste
  • ½ tsp red chilli powder
  • ½ tsp cumin powder
  • ½ tsp sugar
  • ¼ tsp chaat masala + for sprinkling
  • Assorted lettuce leaves as required
  • 1 medium onion, sliced
  • 1 small carrot, peeled, and cut into thin strips
  • 1 small red capsicum, cut into thin strips
  • Baked chips to serve


  • To make the chutney, heat oil in a non-stick pan. Add cumin seeds and let them change colour. Add tomatoes and sauté well. Add salt, red chilli powder, cumin powder, sugar, and chaat masala and mix well. Cook till soft and pulpy.
  • Add ¼ cup water, mix and cook for 2-3 minutes. Take the pan off the heat and transfer it into a bowl.. Allow to cool completely.
  • Cut the avocados in half, remove the seed, cut into quarters, peel, and thinly slice each quarter of the avocados.
  • Place the roti on a worktop, apply a portion of the chutney and spread it evenly. Arrange a few lettuce leaves on it, add some sliced onion, some carrot strips, red capsicum strips, and sprinkle some chaat masala. Arrange a few avocado slices and sprinkle some chaat masala.
  • Tightly roll the roti. Wrap the roll in parchment paper. Diagonally cut it in half and arrange on a serving plate.
    Serve with baked chips.

Pesto pasta with avocado


  • 2 avocados
  • 250g rigatoni (pasta)
  • 2–3 tbs fresh pesto
  • Basil and parmesan cheese to serve


  • Cook the pasta according to the directions on the package in plenty of salted water until al dente.
  • Halve the avocados, remove the stones and peel off the skin. Dice the avocado.
  • Drain the pasta. Stir in the pesto and avocado cubes. Place in a serving dish, season with salt and pepper and serve.

Recipe tip

Make your own pesto: in a small food processor whiz up a generous handful of fresh basil leaves with 1 tablespoon of pine nuts, 1 garlic clove, 4 tablespoons of avocado oil and a handful of grated Parmesan cheese. Season the pesto with salt and pepper.

Green salad with avocado and mini burrata


  • 2 avocados
  • 100g pomodoro tomatoes
  • 1 basil sprig
  • 3 tbsp avocado oil
  • 1 tsp ginger syrup
  • 1 tbsp lemon juice
  • 50g baby leaf salad mix
  • 2 mini burrata (50g each)


  • Halve the avocados, remove the pit and peel off the skin. Dice the avocado and halve the tomatoes.
  • Finely chop the basil. Add the basil, avocado oil and lemon juice to the (jam) jar. Add salt and pepper to your taste. Close the lid and shake until well-mixed.
  • Sprinkle the salad mix on 2 plates (or in lunch boxes). Divide the avocado and tomatoes over the salad. Add the burrata. Drizzle the dressing over the salad or keep the dressing in the jar to use just before serving.

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