Summer is in full-swing but before too long it’ll be time for the kids to head back to class. Prepping endless lunch boxes with snacks that are healthy, easy and kid-friendly can be a daunting task. Children want something fun and parents want to make sure they’re getting all the nutrients they need with as little fuss as possible. With this in mind, the World Avocado Organization presents two sumptuous and simple avocado recipes that hungry little ones will love.
Kids will delight in opening their lunch box to find the Healthy Avocado Chocolate Nut Bar or Secret Ingredient Oaty Biscuit which will satisfy a sweet tooth while providing healthy fats and protein. For those in a hurry, you can also halve an avocado and squeeze a lemon over it. With a slice of bread, it will make a delicious savoury snack full of vitamins!
A nutrient-dense superfood for little ones.
Avocados are a seriously healthy superfood for children as they are jam-packed with important nutrients including:
Monounsaturated fat: Avocados are high in healthy fats making them a fantastic fuel for active kids. Children also need fats to absorb certain vitamins and support the health and development of many of the body’s functions including the brain and nervous system.
Vitamins and minerals: Avocados are a particularly good source of folate (vitamin B9) and vitamins B6, B3, B2, E, C, K, potassium and magnesium, all of which are essential for kids’ health and growth.
Fibre: Avocados are a good source of dietary fibre which is essential for a healthy digestive system, and maintaining healthy blood sugar and cholesterol levels.
Zac Bard, Chairman of the World Avocado Organization says, “Avocados are a versatile and nutritious addition to kids’ diets, supporting growth and development. With their creamy texture and mild flavour, they are a kid-friendly food that can be enjoyed in various forms.”
About the World Avocado Organization
The World Avocado Organization is a non-profit organisation founded in 2016 whose members are avocado growers, exporters and importers from around the world – including the top four grower supplier countries to the EU and UK. The World Avocado Organization promotes the consumption of avocados based on their nutritional value and recognised health benefits. It also shares information and insights on avocado production, supply chains and sustainability with the public.
For further information, please visit avocadofruitoflife.com.
Secret Ingredient Oaty Biscuits
These little biscuits with no sugar make for a delicious bite-sized treat and kids will love getting involved in making them!
Secret Ingredient Oaty Biscuits – Photo credits – The World Avocado Organization
1 medium avocado, pitted, peeled, and cut into chunks
2 large eggs
1 teaspoon vanilla essence
280 g wholewheat flour
1 ½ teaspoons baking soda
1 teaspoon cinnamon
¼ teaspoon nutmeg
300 g rolled oats
120 g walnuts, chopped
100 g raisins (optional)
1. Preheat the oven to 180°C (gas mark 4) and grease the baking sheet. In a large mixing bowl, cream the avocado using an electric mixer.
2. Add 2 bananas and mix well. Add the eggs and vanilla and continue beating until well-mixed.
3. Into a large bowl, sift the flour, baking soda, cinnamon and nutmeg. Add to the avocado mixture. Beat slowly, gradually increasing the speed to mix well. Mix in by hand the oats and walnuts, and raisins, if desired.
4. Drop the mixture by the tablespoonful onto the greased baking sheet.
5. Bake for 10 to 12 minutes until cooked. Remove from the oven, cool, and serve or store to eat later!
Healthy Avocado Chocolate Nut Bars
These nut bars are actually a healthy snack disguised as chocolate – perfect for getting kids to eat some fibre, protein, and healthy fats. A slice of this will keep well in your kid’s lunch box or would make for an energy-boosting post-school snack. The chocolate topping can be replaced with dried cranberries.
Healthy Avocado Chocolate Nut Bars – Photo credits – The World Avocado Organization
100g coconut oil
2 avocados, pits and skins removed
50ml maple syrup
100g pumpkin seeds
3 tbsp. cacao powder, or more to taste
200g dates, finely chopped
100g dark chocolate, roughly chopped or 100g dried cranberries
To serve (optional): grated coconut
Rectangular shallow baking tray (around 24 x 18cm)
1. Melt the coconut oil in a frying pan over a medium heat, add the oats and fry until golden brown.
2. Meanwhile, mix the avocado flesh with the maple syrup in a food processor until it’s thoroughly combined and smooth like butter.
3. Put all the remaining ingredients in the food processor, including the browned oats. Pulse until the mixture is as coarse or as fine as you like. Taste and adjust the maple syrup and/or cacao to your liking.
4. Line the baking tray with a piece of baking paper and spoon the mixture in, spreading it so it’s even.
5. Optional Melt the chocolate, pour over the oat mixture, spreading so the oats are evenly coated
6. Decorate with dried cranberries, coconut and freeze for at least 1 hour.
7. To serve, cut into bars.