6 reasons eating avocados is great for your skin

eating avocados is great for your skin6 reasons eating avocados is great for your skin

You’ve heard that an apple a day keeps the doctor away. Well, an avo a day may keep skin issues away – including acne, ageing, and blemishes! 

Avocados are one of the world’s most nutrient-dense plant foods. They’re a perfect mix of essential fatty acids, vitamins, minerals, and fibre – all the things that nourish your skin from the inside out. Eating avocados every day could be the most natural way to maintain a healthy, youthful complexion while also dampening any inflammation. 

Let’s explore the benefits of avocado for face wrinkles, avocado benefits for skin acne, and why this amazing fruit is so good for your skin in general.

1. Skin-soothing fats 

Avocado is packed with the very best in “healthy” fats. Around 70% of avocado fat is monounsaturated and another 15% is polyunsaturated. Just what your skin needs! Every one of your skin cells is encased in two layers of fat known as the phospholipid bilayer. This layer relies upon monounsaturated fats to keep skin cells hydrated and supple. In other words, plump! 

Monounsaturated fatty acids also help to protect the skin from the photoaging effects of UV rays by reducing nasty oxidative stress and warding off insulin resistance.

2. Amazing anti-inflammatories

Inflammation of the skin – known as “inflammaging” – can wreak havoc on your complexion by breaking down the structure of the skin cells. This can result in the loss of important nutrients such as collagen, hyaluronic acid, and various anti-aging molecules such as chondroitin. The result? Sagging, wrinkles, and a general loss of elasticity.

Send in the avocado! The alpha-linolenic acid in avocado is a type of plant-based omega-3 fat which works to suppress inflammatory factors in the body. It can help to reduce acute conditions like skin blemishes and many painful skin conditions like acne, psoriasis, and eczema.  Over time, this protection can help prevent the early signs of ageing.

3. A little sun protection

Polyhydroxylated fatty alcohols may not sound very exciting, but they could be great for saving your skin from the sun! These special lipid molecules have been found to provide what scientists call “non-sunscreen protection” against sun damage in skin cells. PFAs can not only protect skin from harmful UVB rays but also reduce inflammation and boost the repair of damaged skin cells.

4. Free-radical fighting   

Our skin is constantly at the mercy of harmful free radicals generated by ultraviolet light, environmental toxins, alcohol, smoking, and other everyday “stuff”. Antioxidants play a big part in warding off these nasty molecules which can damage skin cells and speed up the ageing process. 

Avocados contain a host of fantastic antioxidants: vitamin C and E, carotenoids, and a variety of compounds called phenolics. Vitamin E is the real superstar: it can also absorb the energy from UV rays and prevent further free radical damage to the skin.

5. Keeping up the collagen

Collagen is a buzzword in skincare – and for good reason. Collagen is a kind of ‘scaffolding’ protein that provides skin with its smoothness and elasticity. Once we hit our 20s, collagen production diminishes by 1.0%-1.5% a year

One study found that adding unrefined avocado oil to the diet significantly increased the content of soluble collagen in the skin. This is a big plus for helping skin maintain its strength and texture. 

Vitamin C is one of the main promoters of collagen formation and also acts as a cofactor for the specific proteins (proline and lysine hydroxylases) that stabilise the structure of the collagen molecule.

6. Help with healing

As well as revving up your collagen production, the linoleic acid and oleic acid in avocados may help with healing injured skin and speeding wound repair. These nourishing oils have been found to reduce numbers of inflammatory cells following a skin injury and accelerate the wound healing process. 

Niacin (aka vitamin B3) also plays a part in restoring damaged skin, and avocados contain a decent 6% of your daily recommended intake. Niacin has been shown to boost the synthesis of keratin, one of the most important building blocks of your skin. Niacin also stimulates ceramides, the lipids that make up 30-40% of your skin cells.

Mother Nature couldn’t make it easier to love your skin from within. Chuck an avocado or two into your day and your skin will love you back! 


5 important nutrients found in the humble avocado (and how they keep us healthy)

Avocado smoot


As well as being creamy and delicious, avocados are also one of the most nutrient-dense foods on the planet. Loaded with healthy fats, antioxidants and nearly 20 vitamins and minerals, a serving of avo each day is a great way to reap the health-boosting benefits.

Read on for 5 important nutrients found in abundance in avocados, as well as the important roles they play in the body to help keep us healthy.



1. Vitamin C

No nutrient quite compares to Vitamin C as far as supporting a healthy immune system goes. Our ability to build immune cells depends on our cells having enough Vitamin C on board, making this nutrient crucial for keeping ills and chills at bay.

As well as supporting healthy immune function, Vitamin C helps with collagen production (for healthy hair, skin & nails), wound healing, iron absorption and the production of important neurotransmitters such as serotonin and melatonin. 

While different varieties of avocados contain slightly different levels, a typical hass avocado has around 12 mg of Vitamin C, or 27% of the recommended daily intake.



2. Vitamin E

While we might think of Vitamin E as a single vitamin, it’s really a group of antioxidants that play many important roles in the body, including protecting your cells from oxidative damage, helping with the production of red blood cells and supporting proper immune function.

Just half an avocado contains 12% of your daily RDI of Vitamin E, making it one of the best sources of this powerful antioxidant around.



3. Potassium

Potassium is an important mineral and electrolyte that the body needs to maintain normal blood pressure and nerve function. It’s considered ‘essential’ because we can’t make potassium ourselves, and must get it through food instead.

The humble avocado contains roughly 15% of your daily potassium needs, making it an even better source of potassium than the well-known banana.



4. Magnesium

Magnesium is a mineral that’s important for both mind and body relaxation and helps to support quality sleep. Research has also shown that having enough magnesium in the body boosts energy at a cellular level and even reduces stress hormones. Win!

Avocados are a great source of magnesium, with around 15% of your daily needs per medium avo. Other foods rich in magnesium include leafy greens, almonds and dark chocolate. Add these to your dinner or dessert to fall asleep faster and sleep a little deeper.



5. Fibre

Avocados are a great source of dietary fibre, particularly the insoluble kind that helps to keep bowel movements regular. Fibre doesn’t break down into energy as it passes through your digestive tract. Instead, it absorbs water to soften and loosen your stool. Other benefits of fiber include helping you feel fuller for longer, and supporting a balanced microbiome and good gut health.

Half an avocado contains around 4g of fibre. Pair your avo with a few slices of multigrain toast, or try our Skin Loving Green Glow Smoothie and you’ve got almost half your daily intake for breakfast!

Immune-supporting benefits of avocado

The immune-supporting benefits of avocado

The immune-supporting benefits of avocado

A robust immune system is now more important than ever. And if you’re a fan of avocado, you’re in luck! This mighty fruit provides several of the nutrients that your body needs to fight off bacteria and viruses. 

Here’s a quick run-down on why avocados should be on your daily menu. 

Packed with healthy fats

You probably know that avocados are an excellent source of monounsaturated and polyunsaturated fats. You might also know that these fats help with balancing cholesterol and blood sugar levels. But did you also know they can help support your immune system? 

The fats in avocado function as a powerful delivery system, helping your body to properly absorb fat-soluble vitamins A, D, E, and K.  These vitamins play crucial roles in your immune function (as we’ll explain below) and the extra help with absorption means your body can use them more efficiently. Win! 

In fact, one study showed that simply adding avocado oil to your salad or salsa can significantly bump up your absorption of carotenoids – a very valuable antioxidant!

Extra antioxidants

Every day, we’re exposed to harmful free radicals generated by pollution, stress, chemicals in our food, and other toxins. These free radicals damage the body’s cells, causing inflammation that can impair the immune system. That’s why antioxidants are so important: they help protect the structural integrity of cells and tissues from free radical damage and help to prevent inflammation. 

Avocados have the highest content of lipophilic antioxidants of any other fruit or vegetable! 

As well as Vitamins C and E, avocados are an excellent source of carotenoids such as lutein and beta-carotene.   Beta carotene supports the immune system by fighting the toxic effects of reactive oxygen species and also by boosting numbers of disease-fighting immune cells.

They also contain phenolics, an antioxidant with bonus antimicrobial properties.  

Rich in Vitamin E

Just one half of an avocado contains about 12% of your recommended daily intake for Vitamin E! 

Immune cells have higher concentrations of Vitamin E than almost any other cells, which makes this vitamin incomparable for supporting immune function. 

Vitamin E is especially valuable for supporting your T cells, which play a major role in helping to protect your body from infection. Maintaining your Vitamin E levels can help to keep inflammation in check while also reducing your risk of respiratory infections and allergy-related conditions such as asthma. 

A dose of Vitamin C

With 5% of your RDI for Vitamin C, avocados certainly come in handy during the winter. Vitamin C has enormous benefits for the immune system – it fights free radicals, maintains barrier function against invaders, and enhances your immune cells’ ability to attack and kill pathogens. Loading up on Vitamin C has been shown to help prevent and treat both respiratory and systemic infections. 

F for is folate

Folate is most often associated with pregnancy, but it’s vital for every stage of life. Folate plays a crucial role in making and repairing DNA, which makes it especially important for immune cell maintenance and responsiveness. Deficiency in folate can slow down your body’s T-cells, while healthy levels keep your immune system on full alert so that it can attack any harmful invaders. 

Avocados contain a whopping 41% of your daily folate requirements per serving!

Brimming with B6

Avocado is one of the best dietary sources of Vitamin B6. This underrated vitamin is actually required for over 100 enzymatic reactions in the body, your immune system can’t function without it. Vitamin B6 helps your immune cells to make the antibodies that fight harmful invaders. Studies show that low B6 levels can impair the way your immune system responds to invading bacteria and viruses, which means it may not respond properly when under attack.

A morsel of magnesium

Like folate, magnesium is involved with hundreds of biochemical reactions in your body. Topping up your body’s stores of magnesium helps your immune system tackle pathogens. In fact, disease-fighting T cells can only eliminate abnormal or infected cells efficiently in a magnesium-rich environment. Scientists have also found that magnesium is required for the function of a specific surface protein which plays a key role in activating T cells. 

Full of fibre

Did you know that your gut is home to around 70 percent of your immune system? That means your digestive tract is your main defence team – and avocados are one of the world’s most gut-nourishing foods! 

Avocado fibre is fermented by your gut bacteria to produce short-chain fatty acids. These fatty acids have a huge range of benefits for your health. They help maintain the integrity of the intestinal barrier and stimulate gut microbes to produce antimicrobial peptides called defensins, which are a big part of immune protection. 

The combination of dietary fibre and monounsaturated fat in avo does wonders for the friendly bacteria that live in your intestines. One study found that eating avocado every day increased numbers of microbes that produce immune-boosting metabolites in the gut. At the same time, the rich fatty acids in avocado improved the overall health and diversity of gut bacteria, helping to keep the whole microbiome in good shape. 


Long story short? Adding avocado to your daily diet is a delicious (and easy!) way to help maintain your body’s natural defence system. 

Avocado for baby—3 easy ways (4+ months)

avocado for baby food

Great for picky little eaters, avocado is the perfect first food for baby. With an impressive lineup of healthy fats that help your baby’s brain grow, avocados are easy to prepare and even easier for little mouths to consume.

Learn how to prepare avocado for baby in three deliciously simple ways and get baby started off on the world’s best (ahem, in our humble opinion) superfood early.

What makes avocado for baby food so great?

According to a recent study, avocados are among the best first food for babies as they provide an ideal source of calories and nutrients to meet the increasing energy and growth demands of weaning infants and toddlers.

Healthy fats for growth – Avocados contain monosaturated fatty acids, which help baby grow and stay healthy. You could feed your baby avocado every day without worrying about them putting on unnecessary weight.

Gross motor skills – One avocado has more potassium than a banana, which is essential for the healthy functioning and development of the skeletal muscles. The health of these muscles determines the progress of your little one’s gross motor skills.

Immunity-boosting – Avocados are rich in antioxidants, which help protect your baby’s eyes from degenerative effects of the UV rays from sunlight.

Maintains a healthy nervous system – The folic acid (or folate/vitamin B9) in avocados is essential for the development of your child’s nervous system, including the cognitive abilities of the brain. Avocado acts as a kind of nervous system tonic for baby.

Avocado is suitable to start serving your little one from 4-6 months. It can be served pureed, smashed, sliced, or whipped up with banana. We’ve whipped up some deliciously simple ways to serve avocado for baby.

avocado puree for baby

1. Banana & Avocado Purée

This subtly sweet and creamy purée can be made with yogurt for an extra boost of protein. With nutrient-rich avocado and banana, this weaning combination is sure to be a hit with your little one.

Step 1 – Halve an avocado, remove the stone, and scoop out the pulp. Put into baby’s bowl.

Step 2 – Add half of a ripe banana and mash together with the half avocado.

Step 3 – If your baby is already used to purées, you may want to keep this a chunkier consistency.

Step 4 – If you’re introducing baby to protein, stir through the yogurt. Serve straight away.

Recipe courtesy of BBC Good Food

2. Pear & Avocado Purée

Pears are high in potassium, fibre, vitamin C and folate, making it a great first food for baby. It also has no sodium, cholesterol or saturated fats—win!

Step 1 – Slice out the pulp of a whole avocado. Chop one pear into small pieces.

Step 2 – Transfer the avocado and pear into a blender, add 1-2 cups of water and blend.

Step 3 – Add more avocado pulp to thicken or more water to thin it until you reach the desired consistency for your baby.

Recipe courtesy of Mom Junction

3. Pea & Avocado Dip

Step 1 – Scoop out the flesh of one avocado into a bowl and mash with a fork until smooth

Step 2 – Add half a cup of mashed or pureed peas and a handful of chopped mint

Step 3 – Serve with pitta fingers, toast fingers, or cooked veggie sticks

Recipe courtesy of Ellas Kitchen

5 simple steps for the perfect guacamole

The perfect guacamole doesn’t exi—

perfect guacamole

Don Draper said, “Make it simple, but significant.”

Nothing could ring more true for the crafting of the perfect guac.

Dating back to before the 16th Century, guacamole was born from the fruits of the Aztec Empire in Central America, where avocados grew in abundance. The Aztecs loved their “ahuaca-mulli”, or avocado mixture. The Spaniards arrived, couldn’t pronounce it correctly, and dubbed it guacamole.

Half a millennium later, guacamole is a household staple the world over.

First consisting of avocados, tomatoes and chillis, guacamole has been perfected to include onions, coriander, and lime juice.

And yes, the perfect guacamole does exist. Here are 5 simple steps to getting that perfect guac.

Can’t wait? Check out our top guacamole recipes.

the perfect avo

1. Perfect guacamole starts with the perfect avo

Don’t skip this part, people. If watery or stringy guacamole isn’t your thing (and why would it be), start with the freshest, creamiest avocados you can find.

You’re gonna want ripe, but not over-ripe, Hass or Reed avocados. Make sure the avocados yield slightly to gentle pressure, but aren’t too soft or stringy.

Avos not quite ripe yet? Speed up the ripening process with these ripening tips. If you’ve got ripe avos, but you’re not quite ready for guac yet, pop them in the fridge until you’re ready to start.

perfect guacamole texture

2. Texture is everything

The perfect guacamole texture is equal parts smooth and chunky.

Slice each avocado in half around the pit and scoop the full half avocados into a bowl. Don’t be fooled by other recipes that suggest cutting the avocado into cubes—this is unnecessary and time-consuming, as cubed avocado can be slippery and difficult to smash.

Mash the avocado flesh with a potato masher, pastry cutter, or a good old fashioned fork. Any of these will do, but a potato masher is the easiest. Stop mashing when the consistency is smooth but still a little chunky.

3. Take care with extra ingredients

The very first guacamole or “ahuaca-mulli” consisted of one thing and one thing only; avocados.

And while guacamole has been jazzed up over the centuries, one can overdo it on the jazz.

Any additional ingredients should be used sparingly and with care. Onion, chillis, and coriander are a must, but should only go in if they’re finely chopped.

Tomatoes, edamame, mango or pineapple are fun as a feature, but not all at once. Pick one, and roll with it.

And the jury’s still out on sour cream. Some authentic recipes from Mexico claim sour cream adds a rich texture to guac, but we’re not sold. If you feel the need to add sour cream to your guac, make sure to do it while we’re not looking.

4. Ratios are key

Getting the right lime to avocado ratio can be the make or break of a perfect guacamole. Lime juice prevents oxidation, keeping the guac fresher for longer and adding a tasty zing to the dip.

2 teaspoons of lime juice to one avocado is the perfect ratio for guacamole. Add a squeeze more if your avos are particularly large. And make sure to use fresh, real lime juice!

perfect guacamole seasoning

5. Season to perfection

Avocados can take a lot of salt, so don’t hold back on this step. Salt can really bring out the best of the avocado taste, so go for 1/2 a teaspoon per avocado.

Coriander is to gauc like tonic is to gin. It can technically do without, but lacks that last oomph. Want a little something extra? Add a 1/4 teaspoon of ground coriander to up that wow factor.

Not a coriander fan? Parsley works just as well and happens to belong to the same family as coriander.

How to keep guacamole fresh

You may have heard that storing the avocado pit with guacamole keeps it from going brown, but sadly, there’s nothing magic about the avocado seed that keeps prepared guac from browning.

Keeping guacamole fresh in the fridge is easy. Simply press a piece of plastic or reusable beeswax wrap directly against the guacamole. This keeps any oxygen out and prevents oxidation, the process that turns avocados brown.

5 easy, high-fiber avocado salad recipes to improve digestion

avocado salad recipes

We love avocado salad recipes.

It’s one of our favourite ways to enjoy fresh, handpicked avocados. There’s nothing quite like throwing together the best stuff from the fridge into a well-rounded, nutritious meal.

And it’s an added bonus when that salad contains gut-friendly fiber for improved digestion. Read on to discover why dietary fiber is so important for gut health, and 5 easy high-fiber avocado salad recipes to start improving your digestion.

What is dietary fiber?

You’ve probably heard ‘eat more fiber’ before. But do you know why it’s so good for your digestive health?

Fiber is a diverse set of carbohydrates that humans can’t digest. Unlike fats and proteins, fiber, or the roughage portion of food, can’t be completely processed by our body’s digestive enzymes. Instead, it passes more or less intact through our stomach, small intestine and colon, and eventually out of the body.

Dietary fiber is fiber that’s found naturally in plant-based foods, while functional fiber is extracted from whole foods, then added to processed foods. (Advances in Nutrition, 2011)

What are the main benefits of a high-fiber diet?

  • Promotes healthy bowel movement. Eating a diet that’s high in dietary fiber normalises bowel movements by softening stools.
  • Maintains bowel health. Some studies have found that fiber may also help to lower the risk of certain bowel-related cancers.
  • Lowers cholesterol. High-fiber foods can help to lower low-density lipoprotein, or “bad” cholesterol levels.
  • Assists in achieving healthy weight. With high-fiber foods being more filling than low-fiber foods, you’re likely to feel fuller for longer.

Are avocados a good source of fiber?

Despite being creamy in texture, avocados are surprisingly high in fiber. One serving of half an avocado contains approximately 6-7 grams of dietary fiber, roughly 23% of our daily required intake.

High-fiber avocado salad recipes

One of the best ways to up your dietary fiber intake is by combining the goodness of avocados with other high-fiber, plant-based ingredients. And what better way than with a salad!

Here are our favourite avocado salad recipes for upping our fiber intake and improving digestion.

1. Crispy Quinoa Cauliflower & Avocado Salad

One of the best sources of dietary fiber, quinoa boasts about 5 grams more fiber than a comparable amount of white rice. Pair that with fiber-rich avocado, rocket, and cannellini beans, and you’ve got yourself a quick and easy salad bursting with nutritients.

Crispy Quinoa Cauliflower & Avocado Salad

2. Kumara & Millet Salad w/ Pomegranate

This nutrient-dense avocado salad recipe contains 3 cups of cooked millet, a gluten-free grain rich in both soluble and insoluble fiber. The insoluble fiber in millet is known as a “prebiotic,” meaning it supports the growth of good bacteria in our digestive system.

Kumara & Millet Salad w Pomengranate

3. Avocado, Sorghum & Hemp Salad

Sorghum is an excellent source of dietary fiber, with one serving containing 48% of your recommended daily intake. And with a hearty, nutty flavour, it brings fantastic flavour and texture to any salad. Plus, it’s gluten-free and packed full of antioxidants, vitamins and protein. What’s not to love?

Avocado, Sorghum & Hemp Salad

4. Tahini, Millet, Broccoli & Avocado Salad

Here’s our fiber-rich friend millet again, rich in antioxidants, fiber and protein. This salad includes vitamin-rich Broccoli, a good source of folate, potassium, and fiber. Whipped up with one whole avocado, this avocado salad is bursting with dietary fiber goodness.

Tahini, Millet, Broccoli & Avo Salad

5. Avocado Sprout Bowl w/ Green Paprika Buckwheat

One 100g serving of buckwheat contains 1.5g of fiber, roughly 6% of our recommended daily intake. Pair that with fiber-rich hemp seeds, kale, micro sprouts, rocket and avocado, this crowd-pleaser is super easy to prepare and even easier to devour.

Avocado Sprout Bowl w Green Paprika Buckwheat

Need more avocado inspo? Check out our library of avocado salad recipes and make the most of your fresh, handpicked avocados straight from the orchard.

How to ripen avocados quickly

how to ripen avocados quickly

If you’ve ever Googled “how to ripen avocados fast” you know the jam. We’ve all been there. You’ve got the corn chips. You’ve got the chilli, lime, and cilantro. You’re ready for a big night on the guac. You check the fruit bowl and the avos are still firm and green. Sacré bleu! You frantically hit Google and discover a back catalog of avocado ripening techniques worthy of their own Netflix docuseries.

We went ahead and tried every single avocado ripening hack in the book. For the sake of the guac, naturally.

Here’s what happened.

Don’t try it: the oven method

Yikes. While it is true that temperature affects the avocado ripening process, one shouldn’t get hasty when trying to speed up the natural ripening process. We were left with hot and gooey avocados with an uneven texture. Far from the desired smooth, creamy whip one dreams of when making guacamole.

Take it from us, for the love of guac. Step away from the oven.

 Meh: the windowsill method

Again with the heat, theory. The idea here is to use the natural heat from the sun to speed up the ripening process to slice into our avocados quicker. Alas, sunlight can cause some serious damage to our delicate friend, the avocado. Sunlight may be their friend when they’re growing, but once picked, direct sunlight essentially cooks an avocado from the inside.

We let an avocado sit in the sunniest spot in our kitchen for three days and, while it did technically ripen, the texture was a bit mushier than we would have hoped.

Guacamole-ready: The paper bag method

It all boiled down to one tried and true avocado ripening method that we come back to, time and time again. It’s called the paper bag method.

how to ripen avocados using the paper bag method

How to ripen avocados quickly using the paper bag method

By far the most common method to ripen avocados, the paper bag method is simple. Place an unripe avocado in a paper bag along with one banana or apple. Carefully roll down the top of the paper bag tightly, so as to trap the natural ethylene gases in the bag. Place the bag away from natural sunlight—the pantry works great. You’ll have a ripe and ready-to-use avocado within the next 36 hours.

Why the paper bag method?

It’s perhaps not surprising that the paper bag technique came out on top as the number one method to quickly ripen an avocado. The science behind the magic is simply hard to beat. Bananas and apples release a juicy amount of natural ethylene gas, the gas that assists in the natural ripening process of avocados.

But I need to ripen my avocados now!

Sorry, pal. While some of the quickie methods do technically make your avocado softer in a matter of minutes, it’s not the kind of creamy texture that makes your avocado on toast pop. In reality, the quickest and best way to ripen an avocado is going to take a couple of days (and a spot of patience). Plan ahead, and you’ll be on your way to avo-town faster than you can say “guacamole.”

Suggested: Avocado benefits: 6 reasons to love the guac

How to store avocados and keep ’em fresher for longer

Keeping an avocado fresh from paddock to plate is kind of our thing. Don’t believe us? Ask our fans. But if you’ve ever wondered how to store avocados, you’ll know there’s more than one way to skin a cat.

But the journey of the humble avocado from our orchard to your stomach doesn’t need to be paved with gold. It just needs to be short and well thought out. Here’s what you can do to make sure your avocados stay fresher for longer.

How to buy the freshest avocados

This is the easy part. In fact, we take care of it for you.

Many people don’t realise, but supermarket avos actually pass through many hands before they reach the supermarket shelves.

They’re also often cool stored, which slows the natural ripening process resulting in avocados that brown easily. These avos have also been pre-squeezed when customers check to see whether an avo is almost ripe.

Buying the freshest avocados shouldn’t be the hard part.

Our avocados are picked, packed, and delivered straight from the orchard in a nest of pure New Zealand wood wool, ensuring your avocados arrive in the least amount of time possible from our trees, in the safest way possible.

Storing an avocado before it’s ripe

Once your avocados arrive fresh from the orchard, you can either leave them inside their box or place them in your fruit bowl.

Make sure to keep them out of direct sunlight. While heat does technically speed up the ripening process, direct sunlight can cause the avocado to cook from the inside, resulting in a brown, mushy consistency. Not ideal for your avocado on toast.

Related: How to ripen avocados quickly

How to store avocados once ripe

After your avocados have ripened, eat them within the next day or two.

If you’re not ready to eat them just yet, pop them in the fridge. This will keep them fresh for up to a week (we’ve even pushed it to two, but no guarantees!). The cold temperature slows down the ripening process, preventing avocados from going brown.

You can even mash or purée your ripe avocado, or prepare it in halves or chunks, and keep it in the freezer for 4-6 months. Add a spot of lemon juice and seal it in an air-tight bag with a vacuum sealer to prevent browning.

When you’re ready to eat, simply defrost and pop it in a smoothie, on toast, or as a first food for baby!

How to store avocados once open

If you’ve ever googled “how to store avocados”, you’ll know the internet is teeming with avo hacks. We’ve kept it simple.

When you only use half an avocado and want to save the rest for later, reach for the lemon. To keep an avocado fresher for longer, rub a lemon wedge along the flesh of the avocado around the pit. Pop it in a ziplock or air-tight bag and place it in the fridge.

The ascorbic acid reacts with oxygen as soon as it hits the avocado, preventing oxidation (a fancy way of saying it’s going brown).

How to store guacamole

Let’s say you’ve prepared a nice bowl of classic guacamole and you want to store it in the fridge for later (that’s some serious self-restraint).

You might have heard the myth that storing the avocado pit with the guac keeps it from going brown, but unfortunately, there’s no magic property in avocado seeds that keep prepared avocado from browning.

You can keep guacamole fresh in the fridge by pressing a piece of plastic or reusable beeswax wrap directly against the guacamole. This keeps any oxygen from making contact with the surface of the guac.

If any browning does occur, simply scrape it off and voilà! You’ll reveal the fresh avocado green colour underneath.


5 (delicious) ways to add more protein to your avocado on toast

If there’s one thing millennials know, it’s avocado on toast. Love it or hate it, the delightfully simple food trend of the 21st-century might just be the most perfect culinary creation of our time. Uncomplicated, well-balanced, and schmeared with healthy fat goodness, the OG avocado on toast is well and truly here to stay.

But why stop at perfection? The humble avocado on toast provides the perfect canvas to riff on. And why not take it to the next level with nutrients to boot? With the benefits of eating a protein-rich diet too good to pass up, we took our favourite fruit to the kitchen (lucky us) and whipped up a few ways to add more protein to our avocado on toast.

1. Smoked fish and avocado on toast

Or any fish for that matter. But there’s just something so Kiwi about picking up a smoked fish from your local fishmonger and deciding on the best way to enjoy it. Our tip? Whip it up with some lemon juice, olive oil, and wholegrain mustard and smother it atop of your classic avocado on toast for a culinary journey your taste buds will thank you for. One 100 g serve of smoked fish boasts roughly 18 g of protein. Add that to your 2 g of protein from half an avo and you’re onto a winner.

Looking for inspo? Check out our recipe for Smoked Kahawai, Avo & Sauerkraut on Toast.

Smoked Kahawai, Avo & Sauerkraut on Toast

2. Chickpea salad and avocado sandwich

Yessir, you heard us. We were kind of inspired when we saw Chris Morocco make a chickpea salad sandwich on Bon Appétit. Legumes are one of the best ways to increase your protein intake, and they also happen to make an epic plant-based alternative to tuna salad. Chickpeas are high in protein, with about 10 g of protein per serve. And with 10 g of fiber and relatively few calories, we can confirm this smashed chickpea avocado sandwich is just what you never realised you needed.

3. Eggs and avo on toast

We’ve said it once and we’ll say it again: eggs are made to be paired with avocados. Name a more perfect duet—we’ll wait. Touted as a breakfast and brunch staple, we can’t think of a better way to add more protein to your avocado on toast. With 6 g of protein per serve, eggs are a highly nutritious food, contributing to a healthy, well-balanced diet. And with Vitamins A, C, B-6, and D, we can’t get enough of them on our avocado sangas.

Need proof? Check out our Fresh To Death Avocado Sanga recipe.

Fresh To Death Avocado Sanga

4. Super Seed Medley

This one’s for our vegan friends. Pumpkin seeds, chia seeds, and hemp seeds are a great way to pack more protein onto your favourite breakfast treat, keeping you feeling full until lunchtime. Two tablespoons of pumpkin seeds contains 2 g of protein, while an equal amount of chia seeds contains 4 grams and hemp seeds an impressive 6 g. Drizzle your toast with omega-rich hemp seed oil and you’ve got yourself a breakfast of champions. We’re loving this Loaded Avocado Toast recipe to satisfy those plant-based protein needs.

5. Avocado on toast w/ salmon

Salmon is a great go-to protein boost. Rich in protein and omega-3 fatty acids, salmon provides the perfect all-rounder when it comes to upping your avocado on toast game. Nutrient-dense, with a kaleidoscope of vitamins, good fats, and phytonutrients, salmon is an excellent source of monounsaturated fats, as well as protein. A 100 g serving of salmon packs a whopping 20 g of protein, making it an ideal contestant for upping the protein on your avocado on toast.

We’re loving this recipe for Smoked Salmon Sweet Potato Crostini from our friends at Feel Fresh Nutrition.

Smoked Salmon Sweet Potato Crostini


Avocado benefits: 6 reasons to love the guac

As if we didn’t need any more reason to love avocados. Avocado benefits mean avocados more than live up to the hype, according to top nutritionists. For better or worse, avocados have exploded in the culinary scene in recent years. The beloved fruit has appeared in countless Instagram newsfeeds, with millennials spearheading the trend with gusto.

But are they really worthy of our praise? For those of you forgoing your house deposit for more avo on toast, here’s what you need to know about avocado benefits, nutrition-wise.

What exactly are the avocado benefits?

Let’s take a look at it the nutritional breakdown of avocados. For any typical avo lover, it might come as a surprise to learn that the official serving size of an avocado is about one-third of an avo. Small but mighty, this serving size packs a nutritional punch, boasting 30% of our recommended daily intake (RDI) for Vitamin B6 and a whopping 41% of our RDI for folate.

Avocado nutritional information

Average quantity per serving:

  • Energy (kJ): 684
  • Protein (g): 1.34
  • Fat, total (g): 17.0
    • monosaturated (g): 6.67
    • polyunsaturated (g): 1.20
    • saturated (g): 2.50
  • Carbohydrate (g): 0.06
    • sugars (g): 0.0
  • Dietary Fibre (g): 3.86
  • Sodium (mg): 8.6
  • Vitamin B6 (mg): 0.47
  • Folate (µg): 81.6
  • Niacin (mg): 1.85
  • Vitamin E (mg): 1.25
  • Vitamin C (mg): 2.02
  • Potassium (mg): 390

Over and above the nutritional information, avocados contain a wealth of benefits for your health.

1. Rich in antioxidants

Thinking about doing a detox? You might want to include avocados in your detox diet. Avocados are rich in a certain superstar of the antioxidant family. Meet glutathione, the “Beyonce” of antioxidants and avocado’s secret weapon. Glutathione helps eliminate toxins and heavy metals from your liver, lungs, intestines, and kidneys.

2. Goodness for the heart

Among the list of avocado benefits are healthy fatty acids. Avocados are loaded with heart-healthy monounsaturated fats. In fact, around two-thirds of the total fat in avocado is monounsaturated. A study by the American Journal of Clinical Nutrition found that consuming a diet rich in monounsaturated fatty acids from plant-based sources reduces the risk of heart disease.

3. Assists with nutrient absorption

It’s one thing to eat a nutrient-rich diet. It’s another thing entirely for your body to absorb those nutrients. Some nutrients need fatty acids to help them pass from your digestive tract to the places they’re needed most. Vitamins A, D, E, and K, as well as antioxidants like carotenoids, are all fat-soluble. Research has shown that adding avocado or avocado oil to a meal can increase antioxidant absorption up to 15-fold.

4. Promotes healthy digestion

Avocados are rich in both fibre and Vitamin C, both of which promote healthy digestion. Fibre doesn’t break down into energy as it passes through your digestive tract. Instead, it absorbs water to soften and loosen your stool. Vitamin C helps produce collagen to maintain tissue strength in your intestinal walls. One cup of avocado contains roughly 15% of your RDI for fibre and 10% of your daily Vitamin C needs. Now those are some avocado benefits we can get behind!

5. Healthy, glowing skin

Avocados boast an impressive resume of skin-boosting benefits. The fats, compounds and vitamins found in avocados can speed skin repair, prevent sun damage, improve elasticity and reduce inflammation. What’s more, avocado oil makes for a simple, natural alternative in your daily skincare routine. Feel good, inside and out.

6. Supports weight management

Up until recently, everyone seemed to fear fats. But nutritional science has demonstrated that the good fats and fibre found in avocados can actually contribute to weight loss. When consumed as part of a well-balanced diet, avocados can help curb hunger pangs, thanks to its high fibre content. One study found that people who ate avocados were 33% less likely to be overweight or obese.

So for anyone wondering about avocado benefits while they slather their piece of toast with creamy goodness, you’re in safe hands.

Craving avos? Pick up a box of Bay of Plenty handpicked avocados delivered to your door faster than you can say “guacamole”.

Related: Healthy fats: the good, the bad, and the best

Healthy fats: the good, the bad, and the best

Ahh, healthy fats. There was once a time where the word ‘fat’ sent dieters running for the hills. Today, nutritional scientists and dieticians tout the good fat as a critical staple in a well-balanced diet.

But with the old moniker ‘fat makes you fat’ long retired and the ketogenic diet seriously trending, are healthy fats really all they’re cracked up to be? What’s the deal with good fat and bad fat anyway? And is it possible to eat too many avocados? (asking for a friend…)

We take a look at the common misconceptions and set the record straight.

What exactly are fats?

Let’s break it down.

Saturated fats — the not-so-harmful cousin in the fat family, saturated fats can be found in foods like red meat, butter, cheese, and ice cream. These guys should be consumed in moderation, and ideally replaced with good fats where possible.

Bad fats — these are your trans fats. Basically, the stuff that makes food taste good and last a long time. Found in things like cakes, icings, margarine, and microwave popcorn, trans fats increase your risk of disease, even when consumed in small quantities.

Good fats — these are your monounsaturated and polyunsaturated fats. These guys pose a lower disease risk and can be found in foods high in good fats, like vegetable oils (canola, olive, sunflower, soy, and corn), nuts, seeds, fish, and of course, avocados.

healthy fats avocado and salmon
Smoked Salmon Sweet Potato Crostini

How much healthy fats should I eat?

First things first. The Cleveland Clinic recommends no more than 20% to 25% of our total calories should come from a source of fat. That’s roughly 44 to 77 grams.

Let’s take a look at what a day of healthy fats might look like:

  • Canned tuna with one tablespoon of mayonnaise (11g)
  • One sliced avocado (29g)
  • One cup non-fat milk (1g)
  • One cup cottage cheese (10g)

It’s still important to be mindful of what else you’re putting into your body throughout the day. Are you making the most of the benefits of healthy fats? We’ll get into those in a sec.

What are the best sources of healthy fats?

Healthy fats can be found in a great deal of plant- and animal-based foods. Of all the foods high in healthy fats, here are a few of our favs.

Avocados. We might be biased here, but avocados aren’t like other fruits—capiche? Avocados are rich in one main fatty acid: oleic acid, a naturally occurring monounsaturated omega-9 fatty acid.

Eggs. Who doesn’t love eggs? Not only are they a dietary mainstay, but they’re a nutritional powerhouse to boot. Eggs are high in healthy omega-3 fatty acids, with one egg boasting roughly 2g of monounsaturated fats and 1.6g of saturated fat.

Olive oil. Loaded with powerful, biologically active antioxidants, one tablespoon of olive oil contains an impressive 9.9g of monounsaturated fatty acids, 1.4g of polyunsaturated fat and 1.9g of saturated fat.

healthy fats avocados

What are the benefits of healthy fats?

It’s all about that fatty acid-powered mind boost, baby! The science behind fatty acids and their influence on brain development. According to studies, good fats are essential to give you body energy and support new cell growth. They literally help the brain to grow new cells!

And it doesn’t stop there. Good fatty acids can actually help our bodies absorb key nutrients. Vitamins A, D, E, and K are all fat-soluble, so for our bodies to really reap the benefits of these vitamins, we need to have a good source of healthy fats in our diets. Healthy fats help to carry these vitamins throughout the body, giving us the most bang for our caloric buck.

Related: Avocado benefits: 6 reasons to love the guac


Your intro to the mighty avo

If there was ever an advocate in the fruit world for overall health and wellness, the avocado would be it.

Loaded with nearly 20 vitamins and minerals, including potassium, folate and vitamins A, B5, B6, C, E and K, avocados are one of the most nutrient-dense foods on the planet. They’re also one of the most delicious, which makes all the health-boosting benefits taste even better.

Small but mighty, avocados are predominantly made up of monounsaturated fats, aka ‘the good fats’.

As well as boosting brain health and keeping our skin supple, these healthy fats help lower the ‘bad’ cholesterol and increase the ‘good’ cholesterol. And when they’re combined with potassium, which promotes blood circulation and lowers blood pressure, avocados are an incredible source of heart-healthy nutrients.

These pear-shaped powerhouses also deliver an impressive dose of dietary fibre for a healthy gut and plenty of carotenoids for healthy eyes. And to top it off, an abundance of free-radical-fighting antioxidants help reduce inflammation in the body, which can lead to chronic health problems. Not bad for a little green fruit.