Avocados need no introduction. High in healthy fats, they are also a great source of vitamins A, B2, C, K, folic acid (1) and dietary fibre. You can use them in both sweet and savoury dishes and even slather them over your face as they’re great for your skin too!
A perfect mid week dinner, this dish is easy, quick and filling. The fats in the avocado enhance the bioavailability of fat soluble vitamins and phytochemicals from the other vegetables, which are consumed with avocados (2), while the chunky pine nuts give a wonderfully crunchy texture.
This dish is can be customised and is great way of minimising waste and using up spare veggies.
1 Ripe avocado, mashed
Large handful of leafy greens (Whatever is in season, e.g. chard, collards, spinach, beetroot tops)
1 Tbsp Coconut oil + 2 extra Tsp
Pinch of sea salt (grey, unrefined)
Juice from half a lime
140g brown rice pasta or other gluten free pasta (organic) or 1 large courgette, spiralized
Other vegetables like aubergine (eggplant), peas, carrots, mushrooms, onions
1 Tbsp Nutritional yeast (B12 enriched)
Fresh basil leaves
Chop the leafy greens and any other veggies you’d like to include.
Bash the pine nuts in a pestle and mortar or roughly chop, then mash the avocado and mix the two together. Season with a little salt and lime juice.
Boil half a pan of water. There should be enough water to just cover the pasta, reducing water waste.
Heat the coconut oil in a pan over a low-medium heat until melted.
Put the brown rice pasta in the pan of boiling water, cook according to packet instructions (usually 8-10 minutes).
Fry the onions for 2 minutes if using, then add the aubergines and any other vegetables of your choice except the leafy greens.
Sauté for another 2 minutes, now adding the leafy greens and a pinch of grey sea salt.
Carefully add a dash of water to steam-fry the vegetables. Continue cooking the veggies over a low heat for about 5 minutes, stirring occasionally.
Skip this next step for “courgetti” if using brown rice pasta.
If using spirazlised courgette for “courgetti”, heat the extra 2 tsp coconut oil in a pan with a lid. Once melted, add the courgette and fry for 3 minutes.
Once the pasta has cooked, drain and plate up, put the veggies on the pasta and finish with a blob of avocado pine nut mix and a sprig of basil.
To finish, sprinkle with nutritional yeast and a little grey sea salt.
1. Phytochemical, Toxicological, Biochemical and Haematological Studies on Avocado (Persea americana) in Experimental Animals