Want to get some serious foodie goodness into your child, especially now they’re back at school? Say hello to the avocado, rich in brain-boosting nutrients and energy-sustaining healthy fats. They’re the snack hero that parents didn’t realise their kids needed, both at home and at school. Want to know more? The World Avocado Organisation has teamed up with leading children’s nutritionist specialist Lucy Upton to show how this superfood supports your child’s children’s overall health and sets them up for a successful school year. With recipes that even the fussiest eater will enjoy.
WHAT AVOCADOS DO
“Avocados are a powerhouse of nutrients, and the perfect addition to breakfast or lunchboxes for busy brains and bodies going back to school,” begins Lucy. “They literally deserve an A+ in nutrition – and here’s why.”
Brain Development
Avocados are a rich source of healthy monounsaturated fats that can support brain cell structure and function, essential for learning and memory.
Vision Support
Avocados have a high content of lutein, which can help maintain eye health, a plus for long hours of reading and screen time.
Steady Energy
With fibre, potassium, and healthy fats, avocados release energy slowly, keeping kids fuelled through lessons and playtime without the sugar crashes.
Long-Lasting Fullness
Studies show that including avocado in a meal can increase satiety by over 20% and reduce the desire to snack for up to five hours, helping children stay focused through the school day.
Immunity Boost
Vitamin C, E, and antioxidants help strengthen young immune systems, a must-have during the back-to-school cold season and viruses.
RECIPES FOR FUSSY EATERS
Got a child who’s picky at what they will and won’t eat? “You can easily incorporate avocado into meals to fuel the school day,” continues Lucy. “For example, spread it on whole-grain toast at breakfast or blend it into a smoothie. At lunch, you could mash into wraps and sandwiches instead of butter, dice into lunchbox salads or sushi rolls, or make a quick guacamole for dipping breadsticks, crackers or vegetables.”
Little one still unconvinced? With these recipes they’ll enjoy avocados’ many benefits without them realising what they’re eating!
Air fryer avocado crisps
45 Servings
Ingredients
1 large avocado or 2 small avocados
80g grated Parmesan cheese
15g breadcrumbs
1 tsp crushed garlic
1 tsp crushed onion
Salt and black pepper
Method
- Mix the cheese, breadcrumbs, crushed garlic, crushed onion and salt, then season to taste.
- Cut the avocado(s) in half, remove the pits and skin, and mash.
- Add the previous mixture and stir until combined.
- Place fine slices onto baking paper, spread them out, sprinkle with more breadcrumbs and put them in the air fryer basket.
- Set the air fryer for 6-8 minutes at 160C, flip, and set for a further 6-8 minutes.
- Repeat as many times as necessary until the dough is ready.
- Let the crisps cool before serving.
Chocolate avocado treat balls
18-20 Servings
Ingredients
½ a large avocado or 1 small avocado
180g cooking chocolate
A pinch of salt
Grated coconut for coating
Method
- Melt the chocolate.
- Cut the avocado in half, remove the pit and skin, and mash.
- Mix both, then add a pinch of salt.
- Refrigerate for several hours until the mixture thickens.
- Take portions of the dough and shape them into balls.
- Coat in grated or desiccated coconut.
