The warmer months usually make most of us crave cooling flavours to help quench our thirst and beat the heat. Staying hydrated is crucial during the hot summer months, and avocados are around 73% water – an ideal addition to any meal to get that refreshing sensation. In addition, due to their smooth and creamy texture, they can cool and cleanse the palette without even needing to be chilled.
More importantly, avocados are a super-healthy superfood that can transform the usual salads and summer meals and elevate them to be not just delicious, but also nutritious. Rich in heart-healthy monounsaturated fats, avocados can help maintain healthy cholesterol levels and support cardiovascular health. Additionally, they are a great source of vitamins and minerals, including potassium, magnesium, and vitamins K, E and B, which are essential for various bodily functions.
Summer will come around before we know it, which is why the World Avocado Organization has developed three recipes ideal for getting through a hot summer’s day, from morning to night.
Green Avocado Smoothie
- Serves: 2 people
- Preparation time: 5 minutes
Ingredients
- 1 avocado, pit and skin removed
- juice from ½ orange
- juice from ½ lemon
- 1 Frozen banana, cut into chunks
- 1/2 tsp. vanilla extract
- 150ml unsweetened almond milk
- 1 tbsp. hemp seeds
Equipment
- food processor or blender
How to prepare
- Blend all the ingredients until smooth.
- Add extra almond milk if you’d like your smoothie to be thinner.
- Serve straight away with a reusable straw.
Nutritional Information
- Per serving: 230 kcal; fat: 17.0g; saturates: 3.2g; carbs: 12.9g; sugars: 10.5g; fibre: 4.3g; protein: 3.7g; salt 0.11g
- Good to know: 1 of your 5 a day
- Note: smoothies only count as 1 of your 5 a day, regardless of the amount of fruit used (because they are a source of free sugars). Analysis uses 145g weight for the avocado
Quick and Easy Avocado Salad
- Serves: 2 people
- Preparation time: 10 minutes
Ingredients
- 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
- 1 ball of mozzarella
Equipment
- (jam) jar
How to prepare
- 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.
Nutritional information
- Per serving: 622 kcal; fat: 57.7g; saturates: 16.5g; carbohydrates: 6.8g; sugars: 4.9g; fibre: 7.6g; protein: 15.0g; salt: 0.65g
- Good to know: 2 of your 5 a day. Source of vitamins B6 and E
- Note: Analysis uses 145 g weight for the avocado and 125 g mozzarella
Avocado Ice Cream
- Serves: 1 batch
- Preparation time: 20–25 minutes
Ingredients
- 500g cream
- 1 vanilla pod
- 100g sugar
- 120g egg yolk
- 3 ripe avocados
How to prepare
- Mix the sugar, egg yolks and vanilla in a bowl.
- Bring cream to the boil in a saucepan.
- Pour the cream into a mixed egg yolks and let it cook slowly.
- Remove and chill in a cool place.
- Once the custard is cold, blend with the avocado and place in an ice cream maker or the freezer.
Nutritional information
- Figures per 60g scoop
- Per serving: 208 kcal; fat 19.5g; saturates 9.8g; carbohydrates: 5.8g sugars: 5.5g; fibre: 1.0g; protein: 1.8g; salt: 0.03g
- Note: Analysis uses 145 g weight for the avocado and, double cream
