Avocado smash

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Serves 4

Ingredients:

  • 1 large avocado, mashed.

  • 1 cup frozen peas cooked and mashed.

  • 45 grams feta cheese, crumbled.

  • 1 cup baby spinach leaves, thinly sliced

  • Juice of 1 lemon

  • 2 tsp cumin

Method:

  1. Place all ingredients in a bowl and mix through thoroughly

  2. Enjoy on toast by itself, with an egg and some bacon or added to some fritters.

    Keep in fridge up to a week in an airtight container.

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Avocados are a great source of vitamins and minerals including C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. In addition, they provide phytonutrients such as lutein, beta-carotene and omega 3 fatty acids.  

Most of the kilojoules/ calories in an avocado come from beneficial healthy fats that help you to feeling full and satisfied. Moreover, eating healthy fats slows the breakdown of carbohydrates, which helps to keep blood sugar levels stable.

Important facts about Fat: They are essential for every cell in your body, in addition to supporting healthy skin, keeping it supple and smooth. Healthy fats also boost the absorption of fat-soluble vitamins, minerals, and other nutrients when eaten together, and may even help support the immune system.

Nutritional analysis per serve

  • Energy:  177Cals/ 741kJ

  • Protein:         6g

  • Fat:            15g

  • Saturated fat:      4.2g

  • Carbohydrate:       5g                  

  • Sugars:                  3g                   

  • Fibre:                    5g   

  • Sodium:            108mg   

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