Image by Deeezy Method: In a bowl, mash 2 ripe avocados with a fork until smooth or slightly chunky, depending on your preference. Stir in 1 tbsp finely chopped onion, 2 tbsp finely chopped tomato, the juice of 1/2 lime, 1 tablespoon of finely chopped fresh parsley, a pinch of chilli flakes and one or two drops of sesame oil. Mix well to combine and season with salt and pepper to taste. Let it sit for 5–10 minutes before serving to allow the flavours to develop. Feel free to increase or decrease the quantity of onion, tomato, parsley and chilli to taste. Go easy on the sesame oil as it tends to overpower anything within a 10km range. This will make around 1.5 cups of spread, enough for 4 slices of toast. Nutritional Benefits: Avocados are rich in heart-healthy monounsaturated fats, potassium, and fibre, supporting cardiovascular health and aiding digestion. Onions contain antioxidants and sulphur compounds that support immune function. Tomatoes add a boost of vitamin C and lycopene, which have anti-inflammatory and antioxidant effects. Lime juice is high in vitamin C, promoting immune health and enhancing the flavour, while parsley adds vitamin K, folate, and a touch of freshness. Chilli flakes provide a warming kick and may help boost metabolism. Sesame oil contains healthy unsaturated fats, which support heart health and help reduce inflammation and is a source of vitamin E, an antioxidant that protects cells from damage and supports skin and immune health

Image by Deeezy Method: In a bowl, mash 2 ripe avocados with a fork until smooth or slightly chunky, depending on your preference. Stir in 1 tbsp finely chopped onion, 2 tbsp finely chopped tomato, the juice of 1/2 lime, 1 tablespoon of finely chopped fresh parsley, a pinch of chilli flakes and one or two drops of sesame oil. Mix well to combine and season with salt and pepper to taste. Let it sit for 5–10 minutes before serving to allow the flavours to develop. Feel free to increase or decrease the quantity of onion, tomato, parsley and chilli to taste. Go easy on the sesame oil as it tends to overpower anything within a 10km range. This will make around 1.5 cups of spread, enough for 4 slices of toast. Nutritional Benefits: Avocados are rich in heart-healthy monounsaturated fats, potassium, and fibre, supporting cardiovascular health and aiding digestion. Onions contain antioxidants and sulphur compounds that support immune function. Tomatoes add a boost of vitamin C and lycopene, which have anti-inflammatory and antioxidant effects. Lime juice is high in vitamin C, promoting immune health and enhancing the flavour, while parsley adds vitamin K, folate, and a touch of freshness. Chilli flakes provide a warming kick and may help boost metabolism. Sesame oil contains healthy unsaturated fats, which support heart health and help reduce inflammation and is a source of vitamin E, an antioxidant that protects cells from damage and supports skin and immune health