No time to prepare breakfast in the morning? Avos are the ideal food for the whole family. They require very little preparation, contain no cholesterol, are virtually free from sodium, high in monounsaturated fat and a good source of potassium. This unique combination makes them a powerful ally to assist in the fight against high blood pressure, a common health concern in South Africa.
They’re also extremely versatile, and can be used to make a wide range of scrumptious breakfast dishes.
Here are 3 of our favourites avocado breakfasts:
Avocado, egg and meatball breakfast “salad” with “avo-naise”
Salads are not only for lunch or dinner. This protein-packed salad with avo-naise, is a great breakfast on the go and is perfect to making in advance and taking to work or for school lunches.
For the avo-naise
- 2 avocados, peeled and chopped
- 1 tsp Dijon mustard
- 1 tsp crushed garlic
- 1 lemon, juice and zest
- Pinch of sea salt
- Freshly ground black pepper
For the salad
- 2 avocados, peeled and cut into cubes
- 4 small cooked meatballs
- 4 hard-boiled eggs, quartered
- 6 rashers bacon, cooked and chopped
- To make the avo-naise, place all the ingredients in a jug and blend with a stick blender until smooth and pourable. Add a couple of teaspoons cold water if necessary.
- To assemble the salad, combine all the ingredients in a bowl, and stir through a couple of tablespoons of avo-naise.
- Place in lunchbox containers and keep chilled until eating.
Smashed avo with charred sweetcorn and Mexican flavours on sourdough toast
- 2 avocados, peeled and pitted
- Sea salt
- Black pepper
- Few sprigs fresh coriander, chopped
- 2 limes, 1 juiced and 1 quartered
- Big pinch smoked paprika
- 2 grilled sweetcorns, removed from the cob
- 20 cherry tomatoes, halved
- 4 slices sourdough bread, toasted
- In a bowl, combine the avocado, salt, black pepper, coriander, lime juice and paprika. Smash using a potato masher or a fork.
- Add the sweetcorn, tomatoes and check the seasoning for taste.
- Top the toast with the smashed avocado mix, garnish with extra coriander and lime wedges.
- Serve immediately.
Corn and buttermilk waffles topped with shaved avocado and avo-cream
For the waffles
- 1 cup self-raising fluor
- 1 cup finely ground cornmeal/polenta
- ½ tsp salt
- ½ tsp freshly ground black pepper
- 1 ½ cups fresh or thawed frozen sweetcorn kernels
- 1 spring onion , diced
- 2 large eggs
- 1 cup buttermilk
- 2 tbsp avocado oil (or olive oil) to brush the waffle iron
For the avo-cream
- 2 avocados, pitted
- 1 clove garlic, crushed
- 1 lime, juice and zest
- 5-10 splashes Sriracha sauce or Tabasco sauce, to taste
For the topping
- 1 avocado, pitted, peeled and shaved using a veggie peeler
- 1 punnet grape tomatoes, quartered
- poached egg (optional)
- In a large bowl, whisk together the flour, cornmeal, salt and pepper.
- Add the sweetcorn and spring onion to the dry ingredients and mix until combined.
- In a small bowl or measuring cup, whisk together the 2 eggs and milk. Add the wet ingredients to the dry and mix with a spoon until just combined.
- Heat the waffle machine as per the instructions.
- Use a 1/3 cup measure and scoop the corn cake batter into the waffle iron, leaving about an inch between each waffle. Cook until the waffles are golden brown and crispy.
- Remove the corn cakes with a spatula and place on a plate or baking sheet. Repeat with the remaining batter.
- To make the avo-cream, whizz all the ingredients to a smooth cream in a mini food processor or with a stick blender, add a tablespoon of cold water if necessary.
- To assemble the corn cakes, add the avocado shavings and tomatoes over the top. Top each with a poached egg if desired.
- Serve garnished with freshly ground black pepper and micro herbs.
*Recipes and images courtesy of the South African Avocado Growers’ Association.
Xanet is an award-winning journalist and Living and Loving’s digital editor. She has won numerous awards for her health and wellness articles and was a finalist for the Discovery Journalist of the Year in 2009 and again in 2011 for the Discovery Best Health Consumer Reporting and Feature Writing category. She is responsible for our online presence across social media channels and makes sure our moms have fresh and interesting articles to read every day. Learn more about Xanet Scheepers.