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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. If they are particularly hard to the touch, bear in mind that they may take a while to ripen – see our tips to speed up ripening in our “storage” tips.

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Storage

You can leave out unripe avocados on the counter or a sunny windowsill 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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Preparation

Avocados are a base for the Mexican dip known as guacamole or the fan favourite avo on toast, or adding creaminess to smoothies (don’t worry, a ripe avocado adds a silky texture with minimum flavour as it is very mild).

Sensory

Explore the feel of the different parts of an avocado, which has so many different textures. What does the outside feel like? Is it different from the feel of the inside or the pit? What does it all remind you of?

Find more sensory ideas, tips and videos here. If you get stuck and need a little help with describing words, we have a selection for you here, too!

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Serving

Next time you serve a meal featuring avocado (especially if it’s something your child had a small hand in preparing), ask your child to design a beautiful menu for the table, with special emphasis on the avocado (maybe it’s featured in an image or a funny play on words)…

Find the best ways of involving your own child and their skills and interests on our Roles for Kids page.

Kids in the Kitchen

For a younger child, why not show them how to make guacamole? Halve and remove the pit from a ripe avocado or two and let them scoop out the flesh and mash it with some lime or lemon juice, a pinch of salt, and some optional fresh coriander and/or diced tomatoes or red onion. Perfect for dipping veggies at snacktime!

For an older child, it could be a great opportunity to introduce them to essential knife skills. Halve and remove the pit for them, then place the flesh face down on a chopping board and let them chop with a butter knife – avocado is a great introduction as it is so soft and easy to chop. See if they can practise their bridge and claw grips on avocado before moving on to sharper knives or harder veggies!

Find more ideas for involving kids in the kitchen here.

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Activities

Why not try sketching a halved avocado? They have a fun shape and textures to play with for those who enjoy art!

Kids more interested in science? Growing an avocado plant is a classic for a reason! Explore the growth of plants using the pit of your avocado. Wash and dry the pit, fill a jar almost completely with water, and insert 4 toothpicks into your avocado stone to help it balance on the top of the glass, with the bottom of the pit only just in the water by about an inch. Place the glass somewhere where it will get plenty of light, but not in direct sunlight. Replenish the water as needed, and watch as it sprouts! When the root is about 3 inches long, take out of the glass, remove the toothpicks, and pop in a pot of soil, leaving the top inch exposed. Water as needed and see it grow and grow… Why not keep a video or written diary to watch it happen over time? You can find more at-home science fun with veg with our videos from Stefan Gates’ here.

Find loads more free veg-themed crafts here and games here.

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Seasonality

Buying veg in season is not only great for the planet, it can be good for your wallet, too! Avocado is a rare veg that is in season year-round as it has two seasons – Peru grows them from April-September and then Chile and Columbia kick in for September-June. So enjoy this one throughout the year!

At Its Best:

January - December

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Your Food

Avocado is mild and soft, so if your child has those preferences, it could be a great place to start! Whether it’s mashed with lime for an easy guac dip at snacktime, blitzed into a creamy smoothie, smashed onto toast, or even baked(!), there are a hundred fun things you can do with avo, so here’s some inspiration to get you started…

Family Favourites

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

Salads

Burrito Salad | Veg Power

Burrito Rice Salad

Effort: 1
Complexity: 1
Cost: 1

Claire Wright

Charlotte’s Cucumber, Beetroot & Goat’s Cheese Salad Sticks

Effort: 1
Complexity: 1
Cost: 2

Charlotte Radcliffe RNutr

BLT Salad Sticks

Effort: 1
Complexity: 1
Cost: 2

Claire Wright

Tom’s Tuna Cobb Salad Bowl

Effort: 2
Complexity: 1
Cost: 2

Tom Kerridge

Sir Paul’s Simple Spinach Salad

Effort: 1
Complexity: 1
Cost: 2

Sir Paul McCartney

Thomasina’s Watermelon, Feta and Avocado Salad with Grilled Flatbreads

Effort: 2
Complexity: 1
Cost: 2

Thomasina Miers

Thomasina’s Diced Avocado with Mango, Black Beans and Pickled Jalapeno

Effort: 1
Complexity: 2
Cost: 2

Thomasina Miers

More Recipes

Burrito Salad | Veg Power

Burrito Rice Salad

Effort: 1
Complexity: 1
Cost: 1

Claire Wright

Charlotte’s Cucumber, Beetroot & Goat’s Cheese Salad Sticks

Effort: 1
Complexity: 1
Cost: 2

Charlotte Radcliffe RNutr

BLT Salad Sticks

Effort: 1
Complexity: 1
Cost: 2

Claire Wright

Rupy’s Huevos Rancheros

Effort: 1
Complexity: 1
Cost: 1

Dr Rupy Aujla

Niki’s Oaty Pancakes with Avocado & Mushrooms

Effort: 3
Complexity: 3
Cost: 3

Niki Webster

Tom’s Tuna Cobb Salad Bowl

Effort: 2
Complexity: 1
Cost: 2

Tom Kerridge

Sarah’s Raw Key Lime Coconut Tarts

Effort: 2
Complexity: 3
Cost: 2

Sarah Britton

Green Sandwiches (Cucumber, Pesto & Avocado)

Effort: 1
Complexity: 1
Cost: 1

Claire Wright

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…

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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