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South African Women and Avocados – nature’s miracles – Ridge Times

South African women have more than earned the honor of a day dedicated exclusively to them, and as we celebrate National Women’s Day it’s a time to pull out all the stops and give them the appreciation and love that they deserve.

What better way to recognize those special women in your life than by treating them to one of nature’s most luxurious foods: the avocado. Nurtured in South Africa, and available almost all year round, the equally delicious and nutritious green and dark-skinned avos are available right now!

Besides being delicious, the avocado also offers many health benefits making them the perfect choice for a special Women’s Day meal.

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Avocados contain a high amount of heart-healthy monounsaturated fat – great for assisting with higher levels of good HDL cholesterol.

They are also a double-win for blood pressure as they contain potassium, which contributes to normal blood pressure, as well as fact that they are naturally free from sodium which, may increase the risk of high blood pressure if consumed in excess.

Studies have shown that the lutein in avos, along with monounsaturated fats, fiber and other bioactive compounds, make this creamy fruit particularly attractive for a healthy brain – essential for all those women out there who are expected to multi-task!

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Try multi-tasking and being pregnant at the same time – something only a woman can do and thankfully avos to the rescue again! Being a nutrient-dense food, avocado also plays an important role as part of a healthy diet for both mom and growing baby.

What woman does not enjoy looking good? Did you know that avocados can be helpful as part of a successful energy-controlled diet for weight loss?

Researchers have found that the monounsaturated fats in avo give a quicker feeling of fullness which reduces overeating or snacking. And don’t forget the hair and glowing skin! Avocados are high in a B-vitamin called biotin which contributes to the maintenance of normal hair and skin.

So, there you go, women of South Africa, avocados are with you all the way, Happy Women’s Day and add an avo!

For further information and avo recipes, visit , like us on Facebook @iloveavocadoSA and follow us on Instagram @iloveavossa

Avocado Sushi Salad
This recipe, inspired by a California roll, is deconstructed and makes a delicious salad for entertaining with all the familiar sushi flavours. Tinned tuna, cooked prawns, smoked salmon or sushi-grade fresh salmon may all be included.

Serves 6-8

Preparation time: 20 minutes

Cooking time: 30 minutes


  • 330 g (11/2) cups sushi rice
  • 180 g (1 cup) quinoa
  • 1/3 cup (80 ml) rice vinegar
  • 15 ml (1 tbsp) caster sugar
  • Big pinch of salt
  • 2 small avocados, peeled, stoned and sliced
  • 1 large carrot, grated or thinly sliced
  • 6 baby cucumbers, thinly sliced
  • 4 radishes, sliced
  • Pickled ginger, sliced
  • 60 ml (4 tbsp) Japanese mayonnaise
  • 10 ml (2 tsp) sesame seeds, toasted
  • 1/3 cup salt-reduced soy sauce
  • Wasabi & torn toasted seaweed, to serve


  1. Cook the sushi rice according to the instructions on the packet. Cook the quinoa according to the instructions on the packet.
  2. While the rice is cooking make the rice seasoning by mixing together the rice vinegar, sugar and salt, and set aside.
  3. Once the rice is cooked, drain and transfer to a baking tray, spread hot rice out evenly on the baking tray using a spatula. Sprinkle over the rice seasoning and allow to cool. Drain and cool the quinoa.
  4. Once cooled, toss the rice and quinoa together and arrange on a large flat platter. Top the rice mixture with the sliced ​​avocado, grated carrot, cucumber, radishes and pickled ginger. Drizzle with the Japanese mayo and sprinkle with sesame seeds.

5. Serve with soy sauce, wasabi and torn toasted seaweed.


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