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August Feature Article

Winter Health with Avocados

bowl of avocados

The flu and common cold are out in full force during winter. The healthy and natural way to avoid getting sick is to make sure you're eating a balanced diet with a variety of foods.

You'll be glad to know that avocados contains a healthy amount of the mineral Zinc, which is perfect for stimulating your immune system.

The Benefits of Zinc:

Your immune system maintains your health. It's responsible for fighting off illness and keeping the internal balance within your body. That's why you need important nutrients to help keep this vital system running smoothly.

Zinc may be the most critical micronutrient for your immune system. People who are deficient or have low levels of Zinc will get sick more often. Low levels of Zinc have also been associated with low white blood cell activity, abnormally low antibody response and weaker immune system response.

Your Body and Zinc:

Your body has a highly effective system of immune cells called the T-Helper cells. The correct balance of these cell helps keep you healthy.

  • T Helper 1 cells (TH1) regulate our defence against bacteria, virus, fungi and parasites. They are also largely responsible for attacking and killing tumour cells.
  • T Helper 2 cells (TH2) promote the production of antibodies against foreign matter in the blood stream.
  • T Helper 3 cells (Th3) provide immune control through, regulating excess TH1/TH2 activity. Th3 dysfunction is often cause by an overgrowth of unhealthy bacteria in your gut, leading to imbalance of Th1 and Th2.

August Feature Recipe

Chickpeas in spicy sauce with avocado-salsa

Chickpeas in spicy sauce with avocado-salsa with avocado gravy Image

Serves: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes

Ingredients:

Avocado-Salsa :

  • 2 teaspoon lemon juice
  • 1 teaspoon ginger, finely chopped
  • 2 green onions, finely chopped
  • ½ teaspoon sambal oelek
  • 1 avocado, diced
Chickpeas:
  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 1 tablespoon sugar
  • 1 teaspoon tamarind sauce
  • 2 teaspoons cumin seed
  • 1 tablespoon ginger, finely chopped
  • 2 garlic gloves, finely chopped
  • 2 carrots, peeled and sliced
  • 800g canned chickpeas rinsed
  • 800g canned diced tomatoes
  • 1 1/2 tablespoons tomato paste
  • 2 tablespoons garam masala
  • 1 bunch green asparagus
  • Salt and pepper
  • 1 tablespoon almond flakes, toasted

Preparation:
For salsa: combine lemon juice, ginger, green onions, sambal oelek and diced avocado. Set aside in the fridge. Heat oil in pan and fry the onion on low heat until soft. Sprinkle with sugar and roast until caramelised. Pour over tamarind juice, heat until evaporated. Add cumin, ginger and garlic, fry one minute. Add carrots, chickpeas, tomatoes, tomato paste, 100 ml water and tamarind juice, stir through garam marsala. Simmer for about 20 mins, stirring occasionally until sauce thickens. Wash aspargus and cut off the wooden ends. Cut in small pieces and add to chickpeas. Simmer for another 3-5 mins. Season with salt and pepper. Sprinkle with almonds and serve with salsa.




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Quick Bites

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breakthestringupFilipinos puree Avocados with sugar and milk for a dessert drink. breakthestringupBrazilians add Avocados to ice cream.breakthestringupOther names for Avocado include agovago pears, abogado, avocatier, avocaat, avocato, avagato, albeccata and alligator pear.breakthestringupAvocados were once a luxury food reserved for the tables of royalty, however these days they are enjoyed by people from all walks of life.breakthestringupLatin Americans wrap Avocados up and give them as wedding gifts.breakthestringupScience can neither deny nor confirm the Avocado's reputation as an aphrodisiac.breakthestringupAvocados contain more than 25 essential vitamins and minerals.breakthestringupAvocados have only five grams of fat per serving, most of it being monounsaturated (good) fat.breakthestringupAvocados are sodium free and cholesterol free.breakthestringupAvocados are a healthy food with 60% more potassium than bananas.breakthestringupAvocados are a fruit, not a vegetable.breakthestringupThe Guinness Book of Records lists Avocados as the most nutritious fruit in the world!

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