In season May: Avocado

Although available year round, avocados are most abundant during winter.

Smooth operator

This creamy, nutty-flavoured fruit is full of heart-healthy unsaturated fats and natural plant sterols that help lower cholesterol, making it a satisfying substitute for butter.

But avocado’s not your usual low-kilojoule fruit. The average avo has about 2050kJ (or 490cal), which is why a healthy serve is just one-quarter. Still, it’s bulging with more than 25 key vitamins and minerals: Avocados bring antioxidant vitamins A, C and E to the table, along with folate, potassium and magnesium.

The dark-skinned Hass variety makes up more than 75 per cent of our nationwide avocado total.

Pick the best

Choose unblemished avocados. The Hass variety has a pebbly green skin that turns purplish black when ripe. Other types will yield to slight pressure around the stem when ready to eat. Firm, brightly coloured avocados will need time to ripen at room temperature.

Four easy ways with avocado

1. Creamy avocado dip: Combine mashed ripe avocado, low-fat natural yoghurt, ground cumin and chopped coriander.
    
2. Spicy Mexican salad: Mix corn kernels, kidney beans, tomato and diced avocado. Add finely chopped red chilli, fresh coriander leaves and lime juice for tantalising taste.
    
3. Eggy brekkie avos: Cut a small ripe avocado in half, remove the seed and scoop out 2 tablespoons of the flesh. Crack an egg into each avocado half and bake for 15 to 20 minutes, or until egg just sets.
    
4. Avo bruschetta: Combine diced ripe avocados, chopped tomato, red onion and shredded basil with olive oil and balsamic vinegar. Serve on sourdough toast.