Quick and easy avocado recipes for the whole family to enjoy

Many Brits avoid avocados because they wrongly believe them to be a bad ‘fatty’ food. But it’s time to dispel those myths - because in reality they contain ‘healthy’ monounsaturated fats that actually help to lower cholesterol levels.

The fruits also contain the protein tryptophan, which boosts levels of serotonin, the chemical in the brain that promotes good mood, happiness and a sense of wellbeing. That’s not to mention the high content of Vitamin E, antioxidants and other oils for great physical health inside and out. It explains why they’re used as a very healthy alternative to butter in Chile!

With the first Avocado Week 2009 upon us (19th to 25th October), why not take advantage of this nutritious fruit with our quick and easy avocado recipes.

In celebration of Avocado Week, winner of ‘MasterChef’ 2005 and restaurant owner Thomasina Miers has developed an exciting range of delicious avocado recipes suitable for breakfast, lunch and dinner.

Simple avocado on toast breakfast

“This is the simplest, most restorative breakfast, packed full of energy and goodness and delicious to book. It is perfect if you have had a big night out.”

Serves 4
Preparation time: 20mins

2 avocados
2-3 tbsp extra virgin olive oil
Juice of 1 lime
A little splash of Worcestershire sauce
4 slices of sour dough/rye bread
Salt and pepper
Small bunch of basil, roughly chopped
2 sweet tomatoes, roughly chopped

Mash the avocado with a fork to a rough puree, adding the olive oil, lime juice, and Worcestershire sauce as you go. Season with salt and pepper to taste.

Toast the bread, drizzle a little olive oil over each piece then spread over the avocadoes. Sprinkle with basil and the diced tomatoes.


Fussili with avocado, chilli, coriander and toasted almonds

“This simple supper not only takes very little time to throw together but it is full of flavour with the fieriness of the chilli and ginger and the fruitiness of the olive oil. The perfect family supper.”

Serves 4
Cooking time: 30mins

4 medium avocadoes
2 tsps of fresh ginger, peeled and finely grated
1-2 red chillies, deseeded and finely chopped
1 small clove garlic, crushed
100mls extra virgin olive oil
50g almonds, roughly chopped
500g fussili
3tbsp fresh coriander, roughly chopped
Juice of 1 lime
Salt and pepper

Preheat the oven to 180C. Peel and cut the avocado into bite-size pieces. Squeeze a little lime juice over the avocado and season with salt and pepper. Mix the chilli, ginger, garlic and half the olive oil together.

Bring a large saucepan of water to the boil and season the water with half a teaspoon of salt.

Roast the flaked almonds on a tray until they are golden. Cook the pasta in the boiling water for 12 minutes, then drain. Toss the hot pasta with the ginger-chilli oil. Quickly add the hot almonds, avocado, coriander and the remaining oil. Squeeze over a little more lime juice and season with salt and pepper. Serve immediately.


Lamb chops with pea, mint and avocado salad

“I love lamb chops. We always had them as a special treat when I was growing up. Somehow the combination of a warm pea and mint salad peppered with ripe avocado is a perfect foil for hot, grilled lamb chops.”

Serves 4
Cooking time: 30mins

8 lamb chops
Juice and zest of a lemon
3 cloves garlic, bashed with a rolling pin
Olive oil
15g parmesan, finely grated
Salt and pepper
1 tbsp of rosemary leaves, finely chopped
300g fresh peas, podded
75g rocket
2 avocados

Yoghurt and Mint Dressing:

300mls thick yoghurt, drained
1-2 tbsp of mint, roughly chopped
3 spring onions finely sliced
1 tbsp extra virgin olive oil
Salt and pepper
A pinch of sugar (optional)

Put the lamb in a dish or a plastic bag (check it has no holes) with the lemon juice, olive oil, garlic, a couple of stems of mint and salt and pepper and set aside for half an hour.

Mean while make the yoghurt dressing by mixing all the ingredients together.

Cook the peas in boiling salted water for 2-3 minutes, drain and refresh under cold water. Season them with a splash of olive oil, the grated parmesan, the lemon zest and a tablespoon of chopped mint and salt and pepper. Peel and slice the avocado into bite-size pieces, squeeze a little lemon juice on each piece, season them and add to the peas. Toss the rocket through the pea mixture and add little more olive oil if needed.

Heat a grill on its highest setting and dab each chop with a tiny knob of butter. Grill for 3-4 minutes a side for pink or longer until cooked to your liking. To serve, place the pea and avocado salad on the plates, top with the cutlets and spoon over the yoghurt and mint dressing.

Cooking notes on avocados:

- Avocados should be eaten when they are soft.

- Check when you are buying them for ripeness by gently squeezing them at the tips - they should yield a little to the pressure of your fingers.

- They are often sold before they are ripe so if you want to eat them quickly store them in a brown paper bag with a banana somewhere warm. The enzymes in the banana will make the avocados ripen much more quickly.

- On no accounts keep them in the fridge. A window sill that gets some sunshine or an airing cupboard is ideal.

For more information visit deliciouslyhealthyavocados.co.uk.