Avocado and feeding your family
with healthy options

Prep time: 5-10 minutes
Serves: 1-2 person

Ingredients:
½ an avocado, chopped
1 cup of skim, soy, oat, rice or cows milk
1 cup of water
½ a cup of mixed berries, fresh or frozen
2 tbsp of low-fat plain yoghurt
2 tbsp of oat
1 tbsp of psyllium
1 tsp cinnamon
4 ice cubes

Method:
Place all the ingredients into a food processor and blend until thoroughly mixed. Serve in a chilled glass.

Prep time: 10 minutes
Serves: 2-4 people

Ingredients:
100 gram tin of salmon in spring water
1 whole avocado, chopped
1 tbsp of salt reduce soy sauce or tamari soy sauce
1 tsp of fresh ginger, grated finely
1 tbsp of fresh mint, chopped finely
1 tbsp of coriander, chopped finely
1 tsp of lime juice
1 tbsp of orange juice
½ tsp of fresh chili, chopped finely (remove seeds to reduce spice)

Method:
Place all the ingredients into a bowl and mix thoroughly. Serve with a selection of vegetables sticks. Try baby corn for something different.

Prep time: 10-15 minutes
Serves: 2 people

Ingredients:
4 eggs
1 whole avocado, chopped
1 tbsp of fresh parsley, finely chopped
Salt and pepper to season
1-2 tsp olive oil for the frying pan

Method:
Crack the eggs into a bowl and whisk until light and fluffy. Place all the other ingredients into the bowl and mix thoroughly. Place a frying plan on a medium heat with a little olive oil. Place all the mixture into the pan and keep stirring until cooked. Serve either on toast or with a salad

Utensils:
Mixing bowl
Sharp knife
Whisk
Frying pan

Prep time: 23-35 minutes
Cook time: 6-8 minutes
Serves: 4

Avocado and honey dressing:
1 tbsp of honey
1 avocado, chopped
2-3 red chillies, deseeded and roughly chopped (choose the small for a fiery taste or the large ones for a milder taste)
2 tbsp apple cider vinegar
2 cloves garlic, crushed
1 tablespoon mixed zest, (orange, lemon and lime)
1/3 cup of fresh mint leaves, picked
1/3 cup of fresh basil leaves, picked
¼ cup of olive oil
2 tbsp of water

Raw vegetable salad ingredients:
400g tin tuna in spring water
1 red capsicum, trimmed and cut into 2-3 cm lengths
1 cup green beans, trimmed and cut into 2-3 cm lengths
1 cup raw broccoli, trimmed and cut into floret's
1 cup of grated beetroot
1 cup of grated carrot
2 cups fresh wild or baby rocket, washed

Method:
Combine all dressing ingredients and blend until smooth in a food processor. Set aside until needed.

In a large mixing bowl combine the tuna, capsicum, beans, broccoli, beetroot and carrot.
Place a handful of the rocket on each plate and top with vegetable salad and dressing.

Utensils:
Blender
Lemon zester
Lemon juicer
Measuring spoons
Mixing bowl
Measuring cups
Small bowls for the ingredients

Prep time: 10 minutes
Cook time: 20 hour
Serves: 2 people

Ingredients:
2x200 gram chicken breast
1 tsp olive oil
1 tsp of dried oregano
Salt and pepper
Silver foil

Raw sauce ingredients:
1 avocado, chopped
150g ripe fresh tomatoes, skinned and quartered
1 large red capsicum, or 1 small red and 1 small yellow capsicum, cored, deseeded and quartered
1 tbsp fresh parsley
1 tbsp freshly grated parmesan cheese
1 tbsp olive oil

Method:
Pre-heat the oven to 180 degrees. In a bowl mix the chicken breast, salt and pepper, oregano and olive oil. Place the chicken on a baking tray and cover the tray with foil. Cook in the oven for approximately 15-20 minutes.

Put the tomato quarters in a food processor with the capsicum, parsley, grated parmesan cheese and 1 tbsp of olive oil and process to a thick sauce.

Place the cooked chicken breast on a plate and cover with the raw tomato sauce. Serve at once with a salad of choice or vegetables.

Tip: if you have left-over sauce it will freeze wonderfully.

Utensils:
Foil
Baking tray
Food processor
Grater
Sharp knife
Serving plate