From first bites to teenage lunches, avocados are one of those rare foods that truly work for the whole family.

Creamy, versatile and packed with goodness, avos can easily be enjoyed at every stage of life, from babies learning to eat solids to active teens needing fuel for busy days.

For parents, avos are an easy way to add goodness to everyday meals.

Their naturally soft texture makes them ideal for babies from six months onwards, whether mashed smooth for first tastes or cut into cubes for older babies learning to self-feed.

Source of goodness

One of avo’s greatest benefits for babies and young children, is its rich supply of healthy fats. The brain grows rapidly in the first few years of life, and healthy fats are essential for supporting normal brain growth and function.

Avocados provide monounsaturated fats, making them a valuable food during these important early years.

Toddlers need a balance of carbohydrates, fats, proteins, vitamins and minerals to support healthy growth and development. Avocados help provide nutrients including potassium, vitamin E and lutein.

They are a source of fibre and monounsaturated fats and are energy dense, making them a nutritious option for growing little ones. Avocados contain vitamin K, which plays an important role in healthy bone development, as well as vitamin B6, which supports the developing brain and nervous system.

The lutein naturally found in avocados supports healthy eye development and may help protect children’s eyes as screen time increases. Since this nutrient is not made by the body, including avo regularly can help support good vision.

Adding avocado to breakfast can help children feel full for longer and ready to focus throughout the day.

As children grow, avocados continue to tick all the right boxes. They make excellent sandwich fillers for school lunches, delicious toppings for wraps and burgers, and an easy addition to breakfast before a busy school day.

For sporty tweens and teens, avocados offer even more benefits. Rich in heart-healthy monounsaturated fats, avos provide slow-release energy that can help fuel endurance activities like running, cycling and team sports. They contain potassium too, which supports muscle function and recovery after exercise.

Avocados contain prebiotic fibre that supports gut health, along with nutrients such as folate, magnesium and zinc, all of which contribute to normal body function and wellbeing.

So, whether it is breakfast before school, a lunchbox favourite or a post-sport snack, there is always a good reason to add an avo.

Vegetarian Breakfast Taco

– Serves: 4

– Preparation time: 15 minutes

– Cooking time: 20 minutes

You need:

• 4 small wraps
• avocado or olive oil for cooking
• ½ x 250 g (± 125 g) punnet sliced mushrooms
• handful cherry tomatoes, halved
• 1 garlic clove, crushed
• salt and pepper
• 6 eggs
• 15 ml (1 tbsp) finely chopped chives + extra
• ½ x 410 g (± 205 g) tin baked bens
• 1 to 2 avocados, sliced

Method:

1. Preheat the oven to 200 °C. Drape each wrap over 3 wires of an oven rack. Bake for about 8 minutes or until crisp. 
2. Heat a splash of oil in a frying pan on high, fry the mushrooms and tomatoes for about 8 minutes or until cooked. Add garlic and fry for 1 minute. Season with salt and pepper. Keep aside.
3. Wipe the pan clean and heat another splash of oil on medium low. Whisk together the eggs with a pinch of salt. Add to the pan and use a rubber spatula or wooden spoon to scrape the eggs across the pan for about 3 minutes or until mostly set and soft curds have formed. Take off the heat.
4. Fill the tacos with the eggs, mushroom mixture, baked beans, avocado and extra chives.

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