Avocado, Why? Fuel, Recover, Perform with the Avo Advantage

Avocado, why? Because avos deliver powerful health and nutritional benefits that support everyday wellbeing and athletic performance.

Whether you’re clocking up kilometres on foot or wheels, your body needs the right fuel to perform at its best. Avocado, why? Because avos are rich in heart-healthy monounsaturated fats that provide slow-release energy. These good fats help keep athletes fuelled for endurance sports like running and cycling. They also support the absorption of certain vitamins and help protect heart health, allowing the body to get the most out of a balanced diet.

Recovery matters just as much as performance. Avocado, why? Because avos contain potassium – double the amount found in bananas – which helps prevent cramps and supports muscle recovery. Their good fats also have anti-inflammatory and antioxidant properties, which may help reduce post-exercise soreness.

Avocado, why? Because a happy gut helps create a healthy athlete. Avos contain fibre, including prebiotics, that support digestive health and a balanced gut microbiome. A healthy gut can improve nutrient absorption and support immune function, helping athletes stay well and consistent with training.

Beyond sports performance, avocados offer wide-ranging health benefits. Avocado, why? Because both green-skinned and dark-skinned avos are high in energy, vitamin K and biotin. They are cholesterol free, sodium free and a source of fibre. The good fats found in avos may also help decrease the physiological processes linked to Alzheimer’s Disease and mild cognitive impairments.

Avocado, why? Because avos are bundles of joy. One avo contains 13 g of healthy monounsaturated fatty acids, and diets higher in good fats may lower the risk for depression, anxiety and other mental health disorders while supporting thought-processing, hormone production and stress-reduction mechanisms within the brain.

They also fit perfectly with current food trends focused on whole foods and gut health. Versatile, nutritious and delicious, avos make it easy to fuel smarter, recover better and add value to everyday meals.

So go on — just add an avo.

For further information and avo recipes, visit www.avocado.co.za , like on Facebook @iloveavocadoSA and follow on Instagram @iloveavossa

ABC Omelette (Avo, Bacon, Cottage Cheese)

Makes 1

Preparation time: 10 minutes

Cooking time: 5 minutes

Ingredients:

• 10 ml (2 tsp) butter
• 3 eggs
• 15 ml (1 tbsp) milk
• Salt and pepper
• 45 ml (3 tbsp) smooth cottage cheese
• 45 ml (3 tbsp) crispy diced bacon
• ½ avocado, sliced
• Handful basil

Method:

1. Heat the butter in a 20 cm frying pan on medium high until melted. Beat together the eggs and milk. Season with salt and pepper. Pour into the pan and cook for about 1 minute or until it starts to set.
2. Use a spatula to gently pull the egg from the outside in, tilting the pan for some of the raw egg mixture runs from the centre to the outside of the pan. Repeat once more on the opposite side. Cook until most of the egg is cooked through.
3. Spoon ½ the cottage cheese and ½ the bacon in a line down the middle of the omelette. Fold both sides of the omelette over the filling to enclose.
4. Transfer to a plate and top with the avocado and the remaining cottage cheese, bacon and basil.

Ostrich Skewers with Avo Mint Sauce

Serves 2

Preparation time: 15 minutes + marinating

Cooking time: 25 minutes

Ingredients:

FOR THE SKEWERS

• 500 g ostrich fillets, cubed
• 30 ml (2 tbsp) avocado or olive oil
• 5 ml (1 tsp) smoked paprika
• 30 ml (2 tbsp) soy sauce
• Salt and pepper

FOR THE AVO MINT SAUCE

• ½ avocado, chopped
• handful mint + extra
• handful parsley
• 80 ml (⅓ cup) avocado or olive oil
• 1 garlic clove, crushed
• Juice of ½ lemon

TO SERVE

• 375 ml (1½ cups) cooked couscous
• 2 charred avocado wedges
• 45 ml (3 tbsp) pomegranate seeds

Method:

1. For the skewers, combine the ostrich, oil, paprika and soy sauce. Marinate for at least 30 minutes or preferably overnight.
2. Thread the ostrich onto 2 skewers. Season with salt and pepper. Cook  over medium hot coals or on a griddle pan on medium high heat for 3-4 minutes each side until charred, but pink inside. Rest for 5 minutes.
3. For the sauce, blitz together all the ingredients until smooth. Season with salt and pepper.
4. To serve, spread the sauce on 2 plates. Top with the skewers. Add couscous and charred avocado. Scatter over pomegranate seeds and extra mint.