June is World Avacado Month. But did you know that avos are high in copper, a source of fibre (5.3g fibre per 100g), and contain antioxidants?
Copper is known to support immune system function and fibre is essential for good gut health; around 65% of the immune system is housed in the gut, which regulates immunity and helps to protect against invading pathogens that cause disease.
Winter is the prefect time to add avocado to your family’s diet, and to help you out, we’ve found a delicious avo soup recipe.
Yes, avo soup. Don’t diss it until you’ve tried it!
Avocado Vichyssoise Soup
Prep time: 10 minutes
Cooking time: 40 minutes
- 2 ripe avocados, peeled and chopped
- 50 g avocado or olive oil
- 1 small white onion, finely chopped
- 1 clove garlic, crushed
- 300 g leeks, white part only, washed and sliced
- 2 large potatoes, peeled and diced
- Sea salt and freshly ground pepper
- 2 sprigs of fresh thyme, off the stalk and chopped
- 1 litre good quality chicken or vegetable stock
- Heat the oil in a heavy saucepan, sauté the onion and garlic for 5 minutes until translucent, add the leeks and potatoes, and toss. Season well with sea salt and freshly ground pepper.
- Reduce heat, add the thyme, cover and cook the veggies over low heat for 10 minutes until soft but not coloured.
- Uncover, add the stock and bring to a boil, simmer for 5-8 minutes until the potatoes are just cooked and soft when pierced with a sharp knife. Take care not to overcook or the soup will lose its flavour and freshness.
- Remove from the heat and allow to cool slightly, add the chopped avocado.
- Blend in a jug blender or with a stick blender until smooth.
- Serve warm or cold
*Recipe courtesy of the South African Avocado Growers’ Association (SAAGA).