
About Avocados
Whats all the hype?
Avocados are a nutrient-dense superfood, offering a wealth of health benefits due to their rich content of healthy fats, fiber, and essential vitamins and minerals. They are particularly high in potassium, vitamin C, vitamin E, and folate, which are vital for maintaining overall health. The healthy fats in avocados, including monounsaturated fats, support heart health by helping to regulate cholesterol levels and reduce the risk of heart disease. Additionally, their high fiber content promotes good digestion and gut health by encouraging the growth of beneficial bacteria in the digestive tract.
Beyond their nutritional value, avocados are also packed with antioxidants and anti-inflammatory compounds, such as carotenoids, phytosterols and phenolic compounds. All this in addition to their versatility and delicious taste, make them a popular ingredient in many dishes, from salads to smoothies.
75g
Is one serving size of vegetables according to The Australian Dietary Guidelines (2013).
5x
It is recommended to have at least 5 serves daily of vegetables.
1x
Half of a medium avocado (75g) is considered one serve of your daily vegetable intake
Recipes
Avocado can be used as a healthy and delicious substitute and addition to your meals and snacks. Maybe you like the classic avo on toast, but there are many ways to incorporate avocado into your diet:
Avocado Chocolate Mousse
Ingredients
- 2 ripe avocados (240g)
- ¼ cup cocoa powder
- ¼ cup melted chocolate
- 3-5 TB Milk or Milk Substitute
- ½ tsp vanilla extract
- ¼ cup of maple syrup or honey
- Generous pinch of salt
Method
Add all ingredients to a blender or food processor and blend until smooth.


Danielle’s Guacamole
Good for the kids!
Ingredients
- 2 ripe avocados, mashed
- 1 tomato, diced
- ½ lime or 1.5 TB lime juice
- Handful of coriander, roughly chopped
- ¼ tsp garlic powder
- ¼ tsp of onion powder
- Salt and pepper to taste
Method
- Put the avocados, lime juice and onion and garlic powders in a bowl and mix.
- Add tomato and coriander, and fold in until incorporated. Serve immediately.
*If you prefer all fresh ingredients, use ¼ onion, finely diced, and 2 cloves of garlic finely diced instead of the onion and garlic powder.

