South African women have more than proven their value over the decades and not only is 9 August National Women’s Day, but the whole month has pretty much been dedicated to our mothers and sisters! The health and well-being of females are of utmost importance, not only to their families but to the continuation of humankind. Long gone are the days when women looked for a man to take care of them. Hell no, sisters are doing it for themselves!
And by simply adding an avo to their diets, women can enjoy so many health rewards.
Nurtured in South Africa and available almost all year round, the equally delicious and nutritious green and dark-skinned avos are most abundant right now. The numerous health benefits, and the multitude of ways it can be added to meals and even leftovers to create affordable and delicious mealtimes.
Avocados contain a high amount of heart-healthy monounsaturated fat, which has been shown to improve levels of good HDL cholesterol in the body. They also have a positive effect on blood pressure as they contain potassium, which levels out blood pressure by lowering sodium levels in the blood, and are naturally free from sodium.
Studies have shown that the lutein in avos, along with monounsaturated fats, fibre, and other bioactive compounds, make this creamy fruit particularly attractive for a healthy brain – essential for all those women out there who are expected to constantly multi-task at home and work!
Speaking of multi-tasking, it is among the quickest and easiest ingredients to whip up any time of the day, for any meal, like delicious Avo Toast with Sardines and Atchar for a health-boosting light lunch. It’s yummy and delivers a serious omega-3 kick thanks to the sardines, coupled with the heart-healthy fats.
Avocados are helpful as part of a successful energy-controlled diet for weight loss. Researchers have found that monounsaturated fats make you feel full relatively quickly, reducing overeating and the temptation to snack. It is also high in a B vitamin called biotin, which contributes to the maintenance of normal hair and skin.
Happy Women’s Day to our South African sisters. Make your special day, month, and the rest of the year an ongoing celebration with gorgeous green deliciousness straight from Mother Nature, and add an avo to every meal!
For further information and avo recipes, visit www.avocado.co.za , like us on Facebook @iloveavocadoSA, and follow us on Instagram @iloveavossa
Toast with Sardines, Avo, and Atchar
Preparation time: 20 minutes and cooking time: 5 minutes
Ingredients:
- 2 avocados, chopped
- Zest and juice of 1 lemon
- 30 ml (2 tbsp) avocado or olive oil + extra
- 30 ml (2 tbsp) water
- Salt and pepper
- ½ x 400 g jar atchar
- 120 g tin sardines, drained
- 2 slices of bread of your choice, toasted
Method:
- Make the avo mayo by blitzing half of the avocado, 45 ml (3 tbsp) of the lemon juice, oil, and water until smooth. Season with salt.
- Heat the atchar in a frying pan on medium-high until warmed through.
- Carefully open the sardines and remove the bones, if you like. Add to the pan and spoon over atchar to warm. Take care not to break the sardines.
- Drizzle the bread with extra oil. Spread with the avo mayo and top with the atchar sardines.
- Combine the remaining avo with the rest of the lemon juice. Season with salt and pepper. Spoon over the sardines. Scatter with lemon zest.
