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Avocados are good for you!

Varieties grown on our orchards:

Shepard Avocado

Shepard is the leading green skin avocado in Australia.  It appears first in the new season, and remains green even when ripe, and when cut open it does not brown off quickly.


Maluma is a variety which is very similar to Hass, but has a smaller seed and squarer 'shoulders'.  It is also an early variety near the timing of Shepard avocado.  It tends to darken on the tree unlike its cousin the Hass.

In fact, this fruit is a nutritional bank providing health benefits unique to any fruit.  Its creamy texture and rich taste lend itself to many dishes and is often used as a meat substitute in sandwiches and salads.  

Numerous studies have shown it has powerful nutritional benefits on your health with over 25 essential nutrients including vitamin A, B, C, E and K, Copper, Iron, Phosphorus, Magnesium and Potassium.

What are some of the benefits?

Lower cholesterol levels because of a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels.  In studies, subjects who included avocados in their diet for 7 days had 17% decrease in total blood cholesterol levels and 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels with an increase in HDL (good cholesterol).

Regulate the blood sugar levels
from monounsaturated (good) fats in avocados which can reverse insulin resistance and regulate blood sugar levels.  Soluble fibre in avocados also keep a steady blood sugar level.

Control blood pressure
from the high levels of potassium in avocados, even more than found in banannas.

polyphenols and flavonoids reduce inflammatory and degenerative disorders.

Promotion of eye health
as an excellent source of carotenoid lutein, which is known to help protect against macular degeneration and cataracts.

Protection against cancer
has been indicated in many studies including prostate cancer and prevention of breast cancer from oleic acid.

Powerful antioxidants
help fight free radicals in the body from glutathione found in avocados, which also slows the aging proces and encourages a healthy nervous system.

High in folate, a B vitamin commonly known as folic acid essential to prevent birth defects, but also shown to lower risk of stroke for those consuming avocados over those not.

Skin care
and nourishment is aided from natural avocado oil and is used to treat psoriasis, skin redness and irritation.

Avocados do not contain any cholesterol or sodium and are low in saturated fat with 9 grams in a serving and only 2 are "net carbs" with 7 of those fibre carbs.

Varieties grown on our orchards:


Hass avocado dates back to 1926 when first grown in California.  The fruit is dark green with a bumpy skin, and darkens to deep brown to black when ripe.  It is the market leader in Australia.


The Carmen is an early, mid-season and late fruit.  It has multiple flowerings through the year which provide an extended season.  It cannot be distinguished from a Hass avocado and performs the same way.

Guacamole Recipe from the Carney's

 2 ripe avocados, 1 tbsp lemon or lime juice, 1/4 cup minced onion, 2 tablespoons of cilantro (coriander), 1/2 ripe small tomato, 1/2 tsp salt

Method: Cut the avocados in half.  Remove the seed.  Scoop out avocado from the peel with a spoon.  Mash avocado with a fork roughly, do not overdo or put in blender.  Add all ingredients and taste.  Some like more lime, or more salt, and some add 2 tablespoons of sour cream.  Serve immediately or place cling wrap tightyl over bowl touching the guacamole and refrigerate for up to 1 hour (3 hours with Shepard avocado).  Serve soon after discarding the cling wrap and stirring.

Avocado Cheesecake - Lois' Recipe



Packet sweet chocolate biscuits, crushed

� C butter, melted

Peppermint Extract to taste



2 T Gelatin

� C very hot water

250 grams cream cheese - room temperature

1 Cup sugar

1 teaspoon vanilla extract

� teaspoon peppermint

2 tablespoons lemon juice

� Cup evaporated milk

2 large avocados


Method: Dissolve gelatin in hot water.  Cream together cream cheese, sugar and lemon juice until smooth.  Add extracts and evap milk. 

Puree avos until smooth and mix into cream cheese mixture.  Add in gelatin mixture and beat to froth.  Pour into chilled crust.  Chill until set, around 6 hours. 

Decorate with dark chocolate shavings on top or whipped cream.


Copyright 2016-2021
Jim and Lois Carney