Healthy Summer Xmas Recipe: Prawns in Avocado

Today I would love to share with you another healthy Christmas recipe, which is also great for summertime entertaining!

Prawns in avocado, is a quick and healthy dish that could be enjoyed during this festive time.

Nutritional Tip: A great trap during a festive time is overindulgence;  we tend to eat and drink too much in general, and way too much of the bad foods with high sugar content. I am asking you to try to maintain some moderation, by consciously monitoring the portion sizes, and considering healthy alternatives. When it comes to alcohol, you may try to drink 1 glass of water for every alcoholic beverage – this will ensure you stay hydrated and you will also drink less alcohol – ultimately preventing a hangover.

We all have many Christmas parties, lunches and get-togethers this time of year! Some healthy options around Christmas time are to eat seafood’s and salads when possible.

Prawns contain higher than average amounts of cholesterol, but they do not lead to higher cholesterol levels in the body. Studies show that dietary cholesterol doesn’t impact on your blood cholesterol levels. Don’t forget that Cholesterol is manufactured in the liver and if you have too much of it, its usually due to the fact that you have inflammation in your body and hence you produce more cholesterol to aid the healing processes.  In fact, the cholesterol contained in prawns is vital for a healthy diet, especially growing children, as they need cholesterol to build a strong nervous system and brain.

Prawns contain almost three times more Omega 3 Fatty Acid than they do Omega 6 Fatty Acid. Studies have shown that foods with high amounts of Omega 3 are associated with reduced risk of heart attacks and lower blood pressure. Omega 3 fatty aids are also anti-inflammatory.

Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells. Prawns contain significant amounts of iron and selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system. Eating prawns can also helps build strong bones because they contain phosphorous, copper and magnesium.

This recipe can be found in Trupps’ Wholefood Kitchen Cookbook

Prawns in Avocado

Prawns in Avocado Recipe (serves 4)


  • 8 Tablespoons olive oil
  • 1 teaspoon curry powder
  • 6 large cooked prawns
  • 2 limes (or lemons)
  • 1 chilli, finely chopped
  • 2 large ripe avocados
  • 2 Tablespoons chopped coriander
  • salt
  • coriander sprigs to dress


  • Mix olive oil and curry powder.
  • Peal prawns and cut tail meat into 1cm pieces.
  • Zest 1 lime and then juice it.
  • Finely chop chilli.
  • Cut the avocados in half lengthwise and remove seeds. Use a spoon to carefully scrape the avocado flesh into a bowl and break into large chunky pieces.
  • To the avocado add prawn meat, lime zest and juice, chilli, coriander and 6 tablespoons of curry oil. Season with salt and gentle mix.
  • Place the mixture back into the avocado shells and drizzle with remaining curry oil.
  • Cut the second lime into four wedges and serve as garnish with some coriander sprigs.