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Avocado

Avocados are mild and creamy – a great veg for kids to try! Their texture and taste means they lend themselves to many dishes, and make an excellent topping for wraps or tacos, chilli, rice dishes and salads. They are also one of the simplest sides – just give everyone half a ripe avocado and a spoon for an instant portion of your 5-a-day!
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Glorious creamy avocados come from Central and South America. They grow on trees which can be 20 meters high. In some countries they are called alligator pears as they are shaped like a pear and have an outer skin like these ferocious reptiles.

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Nutrition

Avocados are a fantastic source of unsaturated fat, which can protect our hearts by preserving levels of good cholesterol as well as containing vitamins E which supports healthy skin and eyes. 

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Shopping Guide

Avoid avocados that are overly soft and give with little pressure.

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Storage

You can leave out unripe avocados on the counter for a couple of days or speed up the ripening by placing them in a paper bag with a ripe banana. To test for ripeness, give a gentle squeeze on the sides, it should give and feel fairly soft.

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Serving Suggestion

Avocados are a base for the Mexican dip known as guacamole or the fan favourite avo on toast or adding creaminess to smoothies.

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Seasonality

Buying veg in season is not only great for the planet, it can be good for your wallet, too! Seasonal veg are often cheaper and frequently taste better, so can be a better time to try with a child as the often sweeter, riper taste is more enjoyable.

At Its Best:

January - December

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Engage

Here are some of our favourite ways to engage kids with avocado:

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Your Food

Find your go-to meals in our family favourites section and see what veggies work best with them.

We’ve gathered together 15 of the nation’s favourite meals and given you step-by-step ways to make small improvements, helping you to make healthier dinners the easy way, and even showing you which veg work best with which recipes.
 
Find out how to add more veg to your suppers here.

Recipes

rice and beans

Rice & Beans

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

veg tagine

Veg Tagine

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Chilli con Carne

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

More Recipes
Avocado

If You Like Avocado…Try

Does your child enjoy avocado? That’s great! Avocados are usually soft and have a mild savoury flavour, so why not try a similar texture and/or taste…

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Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!

The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.

The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.

But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.

Here are some of our favourite ideas:

Design a menu

Come up with a silly name or story for a dish

Help with making a meal plan and choosing veg for dinners or snacks

Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process




The Wonderful World of Veg

Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…

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