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Recommended Recipes

Avocado and smashed pea on toast

Avocado and smashed pea on toast

This amazing avocado masterpiece will add some ooh-la-la to your morning. Voted a winning recipe by Kiwis in the 2014 Vogel's Cafe Toast of NZ competition. click here

Avocado, bacon and goat cheese on toast

Avocado, bacon and goat cheese on toast

Avocado and bacon on toast is a match made in heaven - add in some goat cheese and it makes the perfect breakfast! click here

Avocado breakfast smoothie

Avocado breakfast smoothie

Treating your body to a nutritious and delicious creamy avocado smoothie is the best way to start your day. It’s super easy to prepare and perfect for if you are always on the run! click here

Avocado and egg on toast

Avocado and egg on toast

Add a bit of creamy delicious texture to your usual eggs on toast for breakfast. click here

Avocado brownie

Avocado brownie

Avocado is a fantastic creamy addition to your favourite baked goods - try this delicious avocado brownie! click here

Avocado, Pumpkin, Haloumi and Quinoa Salad

Avocado, Pumpkin, Haloumi and Quinoa Salad

A delicious healthy super salad click here

Avocado, feta and sweetcorn on toast

Avocado, feta and sweetcorn on toast

This is another great cafe style breakfast combo - simple to make, and tasty too! click here

Avocado, mango and vanilla gelato

Avocado, mango and vanilla gelato

Avocado lends a perfect smooth and creamy texture to this delicious treat, that’s healthy too! click here

Avocado, bacon and eggs on toast

Avocado, bacon and eggs on toast

A classic breakfast combination all piled on top of toast - delicious! click here

Avocado and white chocolate tarts

Avocado and white chocolate tarts

Simply delicious and easy to make, this sweet treat is perfect for a social occasion or an afternoon pick-me-up. This recipe fills approx. 24 mini sweet pastry tart shells or 12 larger sweet pastry tart shells. click here

Avocado on toast with cherry tomatoes

Avocado on toast with cherry tomatoes

This is a classic combination sure to give you a great start to the day. click here

Avocado smoothie

Avocado smoothie

This smoothie is a healthy complement to breakfast in the morning - if you don’t have time in the morning, you can make it a night before and add it to your toasted cereal! click here

Tricolore Dip

Tricolore Dip

It’s fiddly to make, but if you want to make an effort for a special occasion (or you have vegan friends to impress) then here’s your recipe. DF & GF click here

Creamy avocado and smoked salmon on toast

Creamy avocado and smoked salmon on toast

For a cafe style breakfast, try this tasty avocado and salmon combination. click here

Avocado, watermelon, pomegranate and feta salad

Avocado, watermelon, pomegranate and feta salad

This makes a light, refreshing starter or special side salad. Serve on individual plates, or as one big salad for the table. click here

Spicy avocado on toast

Spicy avocado on toast

Try this fantastic spicy twist on the original avocado on toast for breakfast. click here

Avocado and crunchy bok choy slaw brown rice salad

Avocado and crunchy bok choy slaw brown rice salad

This recipe is perfect for a quick, healthy lunch, full of fibre and healthy fats. It’s perfect to take to work in a lunchbox – so you can avoid the unhealthy bought lunch trap! This recipe is gluten-free, dairy-free and vegan. click here

Avocado with cream cheese on toast

Avocado with cream cheese on toast

Cream cheese mixed with avocado makes for a deliciously creamy combination - breakfast has never tasted so good. click here

Avocado Chocolate Truffles

Avocado Chocolate Truffles

Chocolates that are really good for you - what could be better? click here

Avocado with feta and mint on toast

Avocado with feta and mint on toast

For something a bit different for breakfast, try this avocado, feta and mint combination. click here

Avocado Bliss Balls

Avocado Bliss Balls

Perfect for school lunches, morning or afternoon snacks, these avocado bliss balls will go down a treat with kids. click here

Avocado, pomegranate seeds, strawberries, feta and balsamic on toast

Avocado, pomegranate seeds, strawberries, feta and balsamic on toast

Wanting something a little bit fruity and sweet for breakfast? Try this delicious masterpiece. click here

Smoky avocado, corn, roast red pepper and potato salad

Smoky avocado, corn, roast red pepper and potato salad

This tasty summer potato salad is perfect to take along to a BBQ. click here

Avocado cream dip

Avocado cream dip

This recipe is perfect for entertaining or as a savoury treat! We have filled the centre of cherry tomatoes in this recipe but it would make a tasty dip for chips too. Enjoy! click here

Avocado Stuffed w Salsa & Shrimp

Avocado Stuffed w Salsa & Shrimp

An appetiser or light lunch with the wow factor. In a hurry? Use premade salsa and the dish comes together in five minutes click here

Asian Avocado Prawn and Orange Salad

Asian Avocado Prawn and Orange Salad

This creamy dressing, flavoured with lemongrass and kaffir lime is incredibly delicious with avocado and prawns. click here

Avocado, Lime and Coconut Cheesecake

Avocado, Lime and Coconut Cheesecake

The dairy and gluten free dessert combines luxurient taste and texture with the amazingly healthy avocado to create a wonderfully guilt-free dessert click here

Avocado chocolate ganache cake

Avocado chocolate ganache cake

The chocolate ganache on this cake uses avocados and coconut milk as the delicious ingredients that give it its creaminess! click here

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Latest News

Avocados cholesterol lowering properties

They are a great addition to a salad or smoothie. But for many, the avocado has come to be seen as a guilty pleasure.Though classed as a fruit, it is not typical in the fact that rather than being high in carbohydrate, avocados are high in fat.Fat has long been hailed the dietary enemy number one, but as the tables turn and the scientific spotlight shines more acutely on sugar, so the benefits of the humble avocado are being realised. A new study has revealed adding the green fruit to your diet can aid weight loss.   Furthermore, the fruit reduces a person’s risk of heart disease, according to scientists from the Hass Avocado Board, in California.Emiliano Escobedo, executive director, said: ‘This study supports the body of research showing the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans.’The findings fall in line with recent recommendations from the 2015-2020 Dietary Guidelines for Americans.The guidelines stated that making small shifts in food choices can make a difference – including shifting from solid fats to oils, such as the oil in fresh avocados.The new study, published in the Journal of Clinical Lipidology, confirmed that swapping solid fats for avocados can ‘significantly change lipid profiles'.Scientists analyzed 10 unique avocado studies with 229 participants.The researchers assessed the impact of avocado on cholesterol levels.They found that consuming one to one-and-a-half avocados per day ‘significantly reduced total cholesterol'.Additionally, it also limited the 'bad' low-density lipoprotein cholesterol and triglycerides when substituted for sources of fat.Corresponding study author Dr Sachin Shah noted that the results showed that even healthy study subjects showed significant reductions.Dr Nikki Ford, director of nutrition for Hass Avocado Board, said: ‘Fresh avocado, as part of a balanced diet, and as a cholesterol-free substitute for solid fats, can help be part of the solution for maintaining normal cholesterol levels. ‘Beyond their naturally good fats, avocados are also a delicious way to boost fiber… and fruit intakes, both of which are under consumed in American diets.’Having high levels of bad cholesterol is known to be a major risk factor for heart disease, according to the study.Cardiovascular disease is responsible for one out of every four deaths – and it is the number one killer of men and women.Heart disease is also one of the leading causes of disability.The study noted that additional research must be conducted to look at the impact of avocados on major adverse cardiovascular events.Furthermore, the optimal amount of avocado and frequency of use needs further evaluation, the scientists noted.Mr Escobedo said: 'Clinical studies are currently underway to investigate the relationship between avocado consumption and risk factors for heart disease, diabetes, support of weight management and healthy living.'

Kiwi love affair with avocados growing stronger

More New Zealanders are declaring their love foravocados than ever before and Nadia Lim has devised a special Valentine’s Daytreat that’s sure to tempt any chocolate lover. The latest research conducted by Nielsen Homescan shows90,000 more Kiwi households are buying avocados than in previous seasons. In fact, New Zealanders bought avocados 5.5 times lastseason on average (compared with just 4.8 times in 2013-14) so now is a greattime to experiment with new avocado recipes. Cook, dietician and avocado lover, Nadia Lim, hascreated a mouth-watering avocado chocolate ganache cake - a twist on atraditional chocolate cake."The chocolate ganache on this cake uses avocados andcoconut milk as the delicious ingredients that give it its creaminess, however thewhole cake is also dairy free!  The cakeitself is super moist and rich, with the help of rich avocado oil."Avocados are simply amazing when whizzed up withmelted chocolate, producing a thick, silky, creamy ganache.”Lim says if you’re not planning to eat the cakestraight away, you can freeze it before it is iced. But the ganache is bestmade fresh. "This is a great recipe to try on Valentine’s Daybecause it is decadent, moist and a total treat.”"Introducing more avocados into the diet of your lovedone is a delicious gift,” Lim says.Click here for the recipe.

Picture perfect at Taste of Auckland

From 5-8November, a team from NZ Avocado interacted with more than 6000 attendees atthe Taste of Auckland festival held at Western Springs, Auckland. Over the courseof six sessions during the four days of the festival, attendees who visited NZAvocado’s stand were treated to an ‘Instagram worthy’ setting where weperformed cooking demos, handed out recipe cards and booklets, as well as variousdelicious and beautiful looking avocado samples.    During theweekend we aimed to connect with avocado loving consumers and inspire them totry new avocado recipe ideas. We also gave them tips on how to pick the rightavocado and how to correctly store avocados at various stages of ripeness.  Our standwas designed to look like a real life kitchen – bright, modern and eye catching.One wall of the stand was covered in images of delicious looking avocadodishes, while the other wall depicted a kitchen background with a windowlooking out onto an avocado orchard. Our Amazing Anytime bright blue waseverywhere on our stand, making it one of the first stands that attendees eyeswere drawn to as they walked through the festival entrance. The "kitchen” wasartfully decorated with avocados displayed in glass bowls, cut flowers in vases,and various complementary ingredients for the samples being shared – making ourstand look a feast for the eyes as well as the stomach. Clean-eating,avocado loving and MotivateMe NZ founder Makaia Carr joined us during theFriday and Saturday afternoon sessions. She spent her time chatting to theaudiences about her love for avocados while she demonstrated three trendy avocadorecipes – a breakfast smoothie, avocado bliss balls and guacamole. We had aselfie competition running during the weekend to invite interaction via socialmedia. Visitors to our stand were encouraged to take a selfie somewhere on ourstand, post it to social media and use the hashtag #nzavocado – by doing thisthey went into the draw to win an amazing avocado bliss ball prize pack. Over 20,000keen foodies enjoyed the beautiful sunny weather throughout the entire weekend.Those who visited our stand were eager to try the delicious avocado samples wehad on offer – avocado with either cherry tomatoes or smoked salmon on toast, anavocado and blueberry breakfast smoothie, guacamole, avocado bliss balls,avocado and white chocolate tarts, and avocado crème filled cherry tomatoes. We had a lot of support from our loyal ‘Friends of NZavocados’ – Go Nutz, Vogels, and NZ King Salmon – as well as support from new‘Friends of NZ avocados’ – Beekist, Whitakers, Sujon Berries, RealFoods NZ,Down at the Farm, and Fire Dragon Chillies.  We received fantastic feedback from visitors in regardsto our stand and everyone seemed to enjoy the avocado samples they tried – wehad people coming back for more! Visitors to our stand had many questions aboutavocados and were very interested in our industry.

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Avocado Nutrition

Read more about the healthy fats, vitamins and minerals that make this fruit a superfood.
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