AVOCADOS. DELICIOUS, VERSATILE, AND GOOD FOR YOU!
This humble green fruit adds velvety texture and creamy nutty flavours to every dish, turning any meal into something really special.
From Mexican Brunch Burritos to Avocado and Prawn Sushi, Linguine with Avocado Pesto, Cheesy Avocado Frittata and even Avocado Eton Mess, this book has plenty of step-by-step recipes to suit all tastes!
Packed with protein and vitamins – good nutrition has never been more neatly packaged.
There’s so much more to avocados than just toast!
Mexican brunch burritos
Egg & bacon breakfast salad
Paprika French toast
Balsamic roasted tomato & avocado toasties
Scrambled egg & avocado toasties
Avocado baked eggs
SERVES: 2 | PREP: 10 MINUTES | COOK: 6–8 MINUTES
This quick and easy breakfast can be piled on top of a tortilla and then rolled up and eaten by hand. It’s a great nutritious way to start the day. Choose multi-seed or multi-grain wraps – they have more fibre than regular flour or corn ones.
2 large multi-seed or multi-grain tortilla wraps
1 tbsp olive oil
4 spring onions (scallions), diced
1 red chilli, deseeded and diced
6 cherry tomatoes, chopped
3 medium eggs
2 tbsp chopped coriander (cilantro)
1 ripe avocado
2 tbsp low-fat sour cream
salt and freshly ground black pepper
1 Heat the tortillas in a low oven or on a hot griddle (grill) pan, according to packet instructions.
2 In a non-stick frying pan (skillet), heat the oil and gently cook the spring onions, chilli and tomatoes for 3–4 minutes.
3 Whisk the eggs and seasoning in a bowl with the coriander. Pour into the hot pan and stir over a low heat until they start to scramble and set. Take care not to overcook them.
4 Halve, stone (pit) and peel the avocado and cut the flesh into dice.
5 Divide the scrambled egg mixture between the warm tortillas and top with the avocado and sour cream. Fold over or roll up and eat straight away.
– For a more slimming version, substitute low-fat natural yoghurt for the sour cream and use smaller wraps or reduced-fat ones.
– Instead of adding diced avocado to the burritos, use guacamole (see recipe here).
– If you like your burritos with a bit of heat, top them with a spoonful of hot salsa.
– If you’re feeling really hungry, sprinkle some grated Cheddar or Monterey Jack cheese over the top, or stir it into the scrambled egg mixture.
SERVES: 2 | PREP: 10 MINUTES | COOK: 6 MINUTES
This is an unusual and healthy twist on the more familiar egg and bacon fry up. It’s not only delicious and refreshing but more slimming than the original, too. Don’t be alarmed at the idea of adding vinegar to the poaching water for the eggs; it doesn’t affect their flavour but it does help to coagulate the protein in the egg whites.
2 rashers (slices) smoked back bacon
1 tsp white wine vinegar
2 medium eggs
1 ripe avocado
8 baby plum tomatoes, halved
4 spring onions (scallions), thinly sliced
100g/4oz (4 cups) rocket (arugula), baby spinach or mixed salad leaves
3 tbsp vinaigrette or balsamic dressing
salt and freshly ground black pepper
toasted ciabatta or sourdough, to serve
1 Heat a non-stick frying pan (skillet) and dry-fry the bacon for 2–3 minutes until crisp and golden brown. Remove and drain on kitchen paper (paper towels).
2 Heat some water in a pan to simmering point. Add the vinegar and then gently break in the eggs. Cook very gently for about 3 minutes until the whites are set but the yolks are still runny.
3 While the eggs are cooking, halve, stone (pit) and peel the avocado. Slice the flesh thinly and mix with the tomatoes, spring onions and salad leaves in a bowl, then toss lightly in the dressing of your choice. Divide between 2 serving plates.
4 Carefully remove the poached eggs from the pan with a slotted spoon and place one on top of each salad. Season lightly with salt and pepper and crumble the crispy bacon over the top. Serve at once while the eggs are warm, with toasted bread.
– Dry-fry thin slices of Parma ham and add to the salad instead of bacon.
– Vegetarians can omit the bacon and add some diced feta cheese or even vegetarian bacon-style rashers, such as Quorn.
– Experiment with different flavours: try adding chopped herbs, diced red onion, grilled red and yellow (bell) pepper strips or some crisp croûtons.
SERVES: 2 | PREP: 10 MINUTES | COOK: 4–6 MINUTES
Bacon and avocado makes a great combo and here they are also paired with a savoury version of French toast for a delicious weekend breakfast or brunch. This is a good way to use up the end of a loaf of bread that’s past its best.
6 rashers (slices) thin-cut streaky bacon or pancetta
2 medium eggs
2–3 tbsp milk
2 thick slices wholemeal or multi-grain bread
1 tsp olive oil
15g/½oz/1 tbsp unsalted butter
1 ripe avocado
juice of ½ lemon (1 tbsp)
good pinch of smoked paprika
salt and freshly ground black pepper
maple syrup, to serve
1 Grill or dry-fry the bacon or pancetta in a non-stick frying pan (skillet) until crispy and golden.
2 Beat the eggs with the milk in a shallow bowl, and season lightly with salt and pepper. Dip in the bread and turn it over in the beaten egg mixture. Leave for 2–3 minutes to soak up all the liquid.
3 Heat the olive oil and butter in a large non-stick frying pan (skillet) over a medium heat. When hot, add the soaked slices of bread to the pan and cook for 2–3 minutes on each side until golden brown. Remove carefully.
4 Meanwhile, halve, stone (pit) and peel the avocado and cut the flesh into dice. Sprinkle the avocado with the lemon juice and seasoning to taste.
5 Place a slice of French toast on each serving plate and dust with the smoked paprika. Pile the avocado and bacon or pancetta on top and serve immediately with the maple syrup alongside.
– Sliced brioche, baguette (french stick) or even halved bagels can be used instead of sliced bread.
– For a more substantial breakfast, serve the French toast with a sliced banana.
– If you have a sweet tooth, omit the paprika and sprinkle with cinnamon. Serve with fresh berries (blueberries, raspberries and strawberries) or fruit compôte and a dollop of 0% fat Greek yoghurt.
SERVES: 2 | PREP: 5 MINUTES | COOK: 1 HOUR
Sticky, slightly caramelised slow-roasted tomatoes are delicious and extremely versatile, so it’s worth trebling the quantity given below and cooking some extra to toss with hot pasta, say, or to use as a garnish for a puréed vegetable soup.
3 tomatoes
1 tsp balsamic vinegar
olive oil, for drizzling
1 ripe avocado
juice of ½ lemon (1 tbsp)
2 thick slices sourdough or multi-seed bread
sea salt and freshly ground black pepper
few chives, snipped, to serve
1 Preheat the oven to 170°C, 325°F, gas mark 3.
2 Cut the tomatoes in half and place them, cut side up, on a baking tray. Sprinkle with balsamic vinegar and drizzle with olive oil. Grind a little sea salt and black pepper over the top and bake in the oven for 1 hour.
3 Cut the avocado in half, remove the stone (pit) and scoop out the flesh. Using a fork, mash it roughly with the lemon juice and some salt.
4 Toast the bread and spread with the mashed avocado. Arrange the roasted tomatoes on top and sprinkle with the chives.
– If you like garlic, add some crushed cloves to the tomatoes before roasting, or even mash a raw clove with the avocado.
– Lime juice works well if you don’t have a spare lemon.
– Instead of topping the avocado toasties with tomatoes, try grilled or sweet pepperdew peppers, a spoonful of hot salsa or a drizzle of sweet chilli sauce. Thin-sliced smoked salmon or Parma ham are great, too, as is diced chorizo.
– Spread the toast with some chilli jam or spicy chutney before adding the avocado.
– Drizzle lightly with Tabasco, harissa or chilli oil.
SERVES: 2 | PREP: 5 MINUTES | COOK: 4–5 MINUTES
This avocado toastie is a great way to kick-start your day. It’s so nutritious; the eggs and cheese provide you with protein as well as essential minerals and vitamins.
3 medium eggs
1 tbsp milk
1 ripe avocado
juice of ½ lime (1 tbsp)
few sprigs of parsley or coriander (cilantro), chopped
75g/3oz (½ cup) soft creamy goat’s cheese
2 thick slices wholegrain bread
15g/½oz/1 tbsp butter, plus extra for spreading
salt and freshly ground black pepper
few dried chilli flakes
1 Beat the eggs and milk together with a little seasoning in a bowl.
2 Cut the avocado in half, remove the stone (pit) and scoop out the flesh. Roughly mash the flesh with the lime juice. Stir in the herbs and goat’s cheese and season to taste.
3 Toast the bread and lightly butter it. Pile the avocado and cheese mixture on top.
4 Melt the remaining butter in a small non-stick frying pan (skillet) and place over a low–medium heat. When the butter melts, add the beaten eggs and stir with a wooden spoon until they scramble and start to set. Remove from the heat immediately.
5 Spoon the scrambled egg on top of the avocado toasts and dust lightly with the chilli flakes. Eat immediately.
– Spice this up by adding some finely diced chilli to the mashed avocado.
– For a more slimming version, use extra-light soft cheese – some brands have only a quarter of the calories and fat grams of full-fat cream cheese.
– Make the scrambled eggs more interesting by adding finely chopped herbs, diced tomato and spring onions (scallions).
– Try poaching or frying a couple of eggs until the whites are set but the yolks are still runny. Place an egg on top of each avocado toastie. You can also add a rasher (slice) of grilled (broiled) or dry-fried bacon.
– Serve on toasted muffins, bagels or crumpets instead of bread.
– Dust with some hot cayenne pepper or smoked paprika. And, if you haven’t got a lime, you can use lemon juice instead.
SERVES: 2 | PREP: 5 MINUTES | COOK: 15–20 MINUTES
If you’ve never tried eating baked avocado, now’s your chance. This makes a fabulous cooked breakfast, brunch or supper dish… and it’s so simple to make.
1 large ripe avocado
2 small eggs
pinch of paprika or cayenne pepper
2 rashers (slices) thin-cut bacon
2 tsp chopped parsley or chives
salt and freshly ground black pepper
toasted bread, to serve
1 Preheat the oven to 180°C, 350°F, gas mark 4.
2 Cut the avocado in half and remove the stone (pit). Carefully scoop out a little of the flesh to make room for the eggs.
3 Place the avocados in a small ovenproof dish or into 2 individual ramekins. It’s important that they fit quite tightly to prevent them toppling over and the liquid egg spilling out.
4 Carefully break an egg into each avocado half. Make sure you add the whole yolks and most, if not all, of the white – as much as you can get into the space without it overflowing. Sprinkle with a little paprika or cayenne, plus salt and pepper.
5 Bake in the oven for 15–20 minutes until the whites are set.
6 Meanwhile, heat the grill (broiler) or a frying pan (skillet) and grill (broil) or dry-fry the bacon until crisp and golden. Sprinkle the baked avocado eggs with the chopped herbs, top with the bacon and serve with toast.