Ladies, Collagen building Avocado’s. Read on for more no nonsense facts and cooking tips. Have a happy & healthy Easter!!!


The benefits of Avocado

Fresh Avocado contains more fibre, folate, niacin, thiamine and riboflavin than any other commonly eaten fruit per gram. They contain more than 25 essential vitamins and minerals including Vitamins A, B (including B6, niacin and riboflavin), C and E, Copper, magnesium, potassium and zinc.

 Lower Cholesterol They regulate blood pressure due their concentration of potassium.

Heart Health They can guard against stroke, heart disease, and high blood pressure.

Mouth  Cancer Defense certain components in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados.

Regulate the blood sugar levels The monounsaturated (good) fats in avocados can assist steady blood sugar levels and reverse insulin disorders.

 Other benefits include:

Reduced risk of stroke

Anti Fungal

Anti Bacterial


Satiety Fresh Avocados provide a feeling of fullness because of their water and fibre content which can assist weightloss.

Increase Fat Burning by adding avocado to other Fat burning foods, you can improve your absorption of nutrients.


Reduces Puffiness around the Eyes Its an anti inflammatory.

Facial Moisturising Mask plenty of healthy poly & mono unsaturated fats

Hair Creating an avocado hair mask will strengthen and fortify your hair.  They are rich in fatty acids that are a real must in your daily diet, especially when it come to your hair.  Your hair will go from brittle to being soft and shiny. Avocado oil can also be used as a hair treatment for dry hair and scalp.

Humectant Avocado peel is actually valuable. Using gentle upward strokes, lightly massage your face with the inside of the peel. Let the oil residue remain on your skin for about 15 minutes. At that time you may either leave the oil on your skin leaving it on over night, if you intend to put on make-up, wash your face gently with three or four rinses of tepid water and pat dry. The oil will be invisible but it is there, ready to hold your foundation or powder in place for hours.

Anti Aging with an amazing ability to penetrate deep within the cells structure and containing about 20 essential nutrients. Avocado oil is a must as it boosts collagen.

Weight  studies show people who eat avocado’s regularly are thinner, “full of healthy fat fighting fats”.


Mouthfeel Add to finish dishes to give that creamy, velvety feel, try blending avocado, cacao powder, banana, maple syrup and coconut oil  for mousse.

Smashes Your favorite breakfast smash, mix it up and add some herbs and probiotic soft cheeses, top chickpea fritters or sweetcorn cakes.

Smoothies  Add avocado to any smoothie for a creamy finish, make a green goddess with  avo, chai seeds, kiwi fruit, kale & pineapple.

Tempura Avocado and serve on your favorite  salad or protein for a savvy new idea .

Summer Soup  chilled add lime, basil and chicken stock drizzle with extra virgin olive oil “Yum”.

Avocado Oil Awesome for dressing and drizzling on pistachio crusted goats curd, salmon, ancient grains & garden greens today.

Ice cream make your own Manuka honey, Avo & lavender for delicousness  .

                                       “So Lots of reasons to Have an Avo Today”


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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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