why is this meal good for me?
Wow your mates with this golden guac that brings some sweet zesty avo and a whole wheelbarrow of nutrition. We suggest 2 chillis, but make it your own and change this according to your spice capacity. We served it on toast for a brunch but you can easily chuck it in a wrap or as a side for a 5 bean chilli, so it's always great to have some in the fridge. How would you serve it?
Being mainly avocado, each portion is quite high in fat so just stick to one portion a day, but it's vital that we do eat healthy fats like this. That's because vitamin A, D, E and K can only be absorbed with fat  so without it we wouldn't be able to absorb as much of the vitamin K that this brunch contains.
In the vid we mentioned about folate (folic acid), due to its importance for immunity among other things . It is required to sustain immunocompetence , so without enough of the stuff our immune system is lacking the resources to be at its best, a bit like Usain Bolt if he forgot his running shoes. This can 'influence the susceptibility of a host to infectious diseases, as well as the course and outcome of infection’ . So just like when we've talked about vitamin C and zinc, the amount of folate you eat has a say in how likely you are to get unwell as well as the length of that illness.
Luckily it's easy to get folate through your diet, for instance, the avocado in this recipe has a decent amount and we'll cover other sources in an upcoming post.
Also, the gorgeous golden colour from the turmeric does more than just looking luscious. It packs impressive anti-inflammatory power through a substance called curcumin which has rivalled anti-inflammatory drugs in its effectiveness [5,6], only without the side effect. Plus, chuck a bit of pepper in and it boosts the absorption of curcumin by 2000% which is kinda crazy ! Now, considering chronic inflammation plays a role in many diseases  it's great that you can get a potent anti-inflammatory power from a simple spice.
how do i cook it?
Serves 3-4 Prep: 7 mins
2 cloves of garlic
1 tbsp turmeric
2 tbsp extra virgin olive oil
1 tbsp pepper
1/4 red onion
1 can of drained corn
Juice from 1 lime
To serve: sesame seeds, wholegrain seeded bread, and maybe some coriander if you like that kinda thing.
Mash those creamy avos into a bowl with the turmeric, garlic, oil and lime juice
Once mashed to a smooth (or chunky if you're feeling reckless) consistency, add the onion, pepper, chilli and corn.
Mix that bad boy up and serve with your choice of toast/wrap/meal
Top with seeds and coriander for extra nutritional ninjas.
As always don’t take our word for it, have a read through the evidence below. The information we provide is in no way a substitute for health care or medical advice, always follow the advice of your health professional.
where is the science from?
1] Albahrani, A.A. and Greaves, R.F., 2016. Fat-soluble vitamins: clinical indications and current challenges for chromatographic measurement. The Clinical Biochemist Reviews, 37(1), p.27.
2] Mikkelsen K., Apostolopoulos V. (2019) Vitamin B12, Folic Acid, and the Immune System. In: Mahmoudi M., Rezaei N. (eds) Nutrition and Immunity. Springer, Cham
3] Alpert P. The role of vitamins and minerals on the immune system. Home Health Care Manag. Pract. 2017;29:199–202. doi: 10.1177/1084822317713300.
4] Bhaskaram P. Micronutrient malnutrition, infection, and immunity: An overview. Nutr. Rev. 2002;60:S40–S45. doi: 10.1301/00296640260130722.
5] He, Y., Yue, Y., Zheng, X., Zhang, K., Chen, S. and Du, Z., 2015. Curcumin, inflammation, and chronic diseases: how are they linked?. Molecules, 20(5), pp.9183-9213.
6] Jurenka, J.S., 2009. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative medicine review, 14(2).
7] Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R. and Srinivas, P.S.S.R., 1998. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica, 64(04), pp.353-356.