As it Becomes Colder, Add Avocado to Your Lunch Box for a Nutritional Boost

Summer is almost, and as we move into the colder months, many will seek ways to eat healthier after a summer of indulgence or look for ways to save on expensive lunches. To help point people in the right direction, the World Avocado Organization has shared some easy, tasty, unique recipes to shake up your lunch box and get your co-workers green with envy.

With the onset of colder months comes the increased chance of catching a respiratory infection, such as a cold. Studies have shown that colder temperatures reduce cells’ immune response in the nasal cavity¹, and as pretty much everyone will know, if there’s a virus in the air, it’s most likely to enter you when you breathe in.

Although vitamin supplements can be helpful, they’ll always take second place to the ‘basics’. i.e. eating healthily and engaging in some form of regular exercise, and one food we’re extremely keen to get people eating to help the mind and the body is avocados.

“Avocados are a great source of nutrients, vitamins and can positively contribute to improved overall health and heart, skin, eye and brain health. They have a deliciously smooth and mild flavour that makes them perfect for lunches and light bites,” says Zac Bard, Chairman of the World Avocado Organization.

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Avocado Roti Roll

Ingredients:

• Two avocados
• Four rotis
• 1½ tbsps. oil
• 1 tsp cumin seeds
• Two 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
• One medium onion, sliced
• One small carrot, peeled and cut into thin strips
• One small red capsicum, cut into thin strips
• Baked chips to serve

Method:

1. To make the chutney, heat the oil in a non-stick pan. Add the cumin seeds and let them change colour. Add tomatoes and sauté well. Mix well with salt, red chilli powder, cumin powder, sugar, and chaat masala. Cook till soft and pulpy.
2. 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.
3. Cut the avocados in half, remove the seed, cut into quarters, peel, and thinly slice each quarter of the avocados.
4. 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.
5. Tightly roll the roti. Wrap the roll in parchment paper. Diagonally cut it in half and arrange it on a serving plate.
6. Serve with baked chips.

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Pesto Pasta with Avocado

Ingredients

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

Method:

1. Cook the pasta according to the directions on the package in plenty of salted water until al dente.
2. Halve the avocados, remove the stones and peel off the skin. Dice the avocado.
3. 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 one tablespoon of pine nuts, one garlic clove, four tablespoons of avocado oil and a handful of grated Parmesan cheese. Season the pesto with salt and pepper.

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Green Salad with Avocado and Mini Burrata

Ingredients:

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

Method:

1. Halve the avocados, remove the pit and peel off the skin. Dice the avocado and halve the tomatoes.
2. 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.
3. Sprinkle the salad mix on two 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.

Fact: Did you know that of all the farmed fruits in the world today, avocados sit at the top of the tree when it comes to immunity from chemicals?

¹ https://www.medicalnewstoday.com/articles/why-do-we-always-seem-to-catch-a-cold-or-flu-in-cold-weather-a-new-study-explains

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