Family food

Delicious and nutritious, these avocado dishes are all quick and easy to make.

Mince quesadillas
Costs: under R100
Serves: 4
Preparation time: 20 minutes
Cooking time: 30 minutes

• 30ml oil
• 1 onion, finely chopped
• 1 carrot, diced
• 350g mince
• 10ml meat spice
• 100ml tomato pesto
• 8 whole grain tortillas
• 2 large avocados, sliced
• 500ml grated mozzarella cheese

1 Heat 15ml oil in a heavy-based pan and fry the vegetables until glossy. Add the mince to brown. Season to taste with meat spice, salt and pepper. Stir in the pesto and about 100ml water, and simmer for 10 minutes.
2 Place 4 tortillas on a clean surface. Spread a layer of mince on each one, followed by the avo and the cheese. Place the remaining tortillas on top of each of the prepared tortillas. Heat 15ml oil in a heavybased pan and fry the quesadillas, one at a time, until golden brown on each side.

Altennative fillings
• ham and pineapple with cheese and tomato pesto
• smoked chicken strips with basil pesto and feta

Warm veg salad
Costs: under R110
Serves: 4
Preparation time: 25 minutes
Cooking time: 40 minutes
Oven temperature: 220°C

• 750g Mediterranean baby potatoes, halved
• 1 small butternut, peeled and sliced
• 250g button mushrooms
• 6 large plum tomatoes, quartered
• 8 thick strips of smoked pork
• 30ml avocado or olive oil
• juice and rind of 2 lemons
• 1 red chilli, deseeded and chopped
• 150ml Bulgarian yoghurt
• 100ml fresh coriander, chopped
• 2 avocados, sliced

1 Boil the potatoes in salt water until just soft, drain and add them to the butternut, mushrooms, tomatoes and smoked pork in a roasting tray. Add the oil and juice and rind of 1 lemon, then season to taste. Bake for 25-30 minutes until cooked.
2 Beat the chilli, coriander, yoghurt, lemon juice and rind together. Divide the veggies and pork into four bowls, top with avo slices and serve with yoghurt sauce.

Baked chicken
Costs: under R80
Serves: 4
Preparation time: 10 minutes
Cooking time: 50 minutes

• 4-6 chicken breasts
• 30ml cajun spice
• 30ml avocado or olive oil
• 1 onion, chopped
• 250ml brown rice with sundried tomatoes
• 1 tin mixed beans, drained and rinsed
• 300g spinach, washed and blanched
• 2 lemon wedges
• 500ml chicken stock
• 2 avocados, sliced

1 Roll the chicken in the spices. Heat the pan, add the oil and fry the chicken, skin side down, until golden. Remove from the pan and fry the onion until glossy. Stir in the rice and fry until the grains are coated in oil.
2 Dish the rice and beans into a roasting pan and stir in the spinach. Arrange the chicken breasts and lemon wedges on top, season with salt and pepper, and add the stock. Cover with foil and bake for 30-45 minutes, until cooked. Add avo slices and serve immediately.

August shopping list

Fresh produce
spinach
lemons
fresh coriander
avocados
onions
red chillies
button mushrooms
large plum tomatoes
Mediterranean baby potatoes
butternut
carrots
fresh ginger
garlic
green chillies

Meat and seafood
chicken breasts
thick strips of smoked pork
mince

From the fridge
Bulgarian yoghurt
tomato pesto
mozzarella cheese
garlic butter

From the pantry
Brown rice with sundried tomatoes
tinned mixed beans
chicken stock
Cajun spice
olive oil or avocado oil
wholegrain tortillas
meat spice
fine cumin, coriander and turmeric
tinned lentils
tinned whole tomatoes
French bread