Flavour of the Month

Avocado!

History

The avocado is a nutritious tree fruit originating in South America and now cultivated in many warm coastal climate areas across the world - including Queensland. Unlike other fruit and vegetables, it contains significant amounts of fat. Almost one-quarter of the avocado's flesh is fat, but it is heart healthy monounsaturated fat, like the type found in olive oil. It is this healthy fat that gives avocado its delicious, smooth feel in your mouth, and along with its slight hazelnut flavour makes it wonderful to eat and an excellent choice as a spread on bread in place of butter or margarine. Avocado contains no cholesterol and while it is not rich in vitamins A and C (commonly found vitamins in many fruits and vegetables) it is abundant in the B group vitamins and vitamin E. Although it has soft creamy flesh, avocadoes do have a good supply of fibre. They have a high content of potassium and supply a little of most other minerals.

There are several varieties of avocado sold in Australia with their peak seasons varying but centring on winter (April to September). They vary in size, shape and the smoothness and colour of their skin. Examples are the "Hass" which is especially distinguished by its pebbly skin, which is a purple-black colour when the avocado is ripe ; and the "Fuerte" with its classic pear shape and dark green, glossy skin which dulls as the avocado ripens. Buying and Storage

Avocados can be purchased ripe ready to eat or firm and requiring ripening. Leave to ripen for four to five days in a dry airy spot and. Once ripe, store in the refrigerator where they will keep for up to five days. They will ripen easily if stored in a brown paper bag in a cool, dry place. To test for ripeness, gently press an avocado at the stem end. If the flesh yields to your touch, the fruit is ready to eat. The skin colour is not a good indicator of ripeness.

Preparation and Use

Avocado is usually halved, the stone removed and the pale green flesh eaten raw. It is most commonly eaten raw, since it does not stand up well to cooking. Avocado flesh darkens when exposed to air; to prevent discolouration , sprinkle it with lemon juice, lime juice or vinegar. The avocado is often served as an entrée simply halved and dressed with a vinaigrette. It may also be used in salads, iced mousses, and soufflés. One of the best known avocado dishes is guacamole (recipe follows) which is a traditional Mexican accompaniment often served with tortillas and bread rolls.

Nutritional value

Half an average-size avocado (120g) supplies : 2g protein, 28g fat, trace of sugars, no starch, and 2g dietary fibre. 

It is an excellent source of potassium and folic acid (one of the B vitamins).

Recipe

GUACAMOLE

Serves 4-6

2 avocadoes, skin and stone removed
juice of ½ lime
1 ripe tomato, finely chopped
½ red Spanish onion or 3-4 shallots finely chopped
black pepper, to taste
1 clove garlic, crushed (optional)
1 tsp chilli paste (optional)
1-2 dsp low fat natural yoghurt

Method :
1. Place the avocado and lime juice in a bowl and mash avocado well with a fork.
2. Add the other ingredients and mix firmly with a fork until well-combined.
3. Add yoghurt and combine.
4. Chill until ready to serve (preferably not too long or the avocado may discolour)
5. Serve with pita bread chips, crackers or vegetable sticks.

Avocado, Celery and Pineapple Salad

Serves 4

Ingredients :

Juice of 2 lemons
1 teaspoon honey
2-3 teaspoons extra virgin olive oil
2 tablespoons finely sliced chives or shallots
2 medium-sized avocados, peeled, and sliced or diced
1 Granny Smith apple, diced or sliced
¼ ripe pineapple, peeled, sliced or diced
2 celery stalks, sliced finely on the diagonal
additional 2 tablespoons finely sliced chives
2 tablespoons chopped pecan or walnuts nuts (optional)

Method :

1. To prepare dressing, place the lemon juice in a small bowl and using a fork or a small wire whisk, beat in the honey and oil, then stir in the chives.
2. Arrange the avocados and apple on a serving plate and drizzle the dressing over.
3. Scatter the pineapple and celery over and sprinkle with additional chives and nuts if desired. 
4. Serve at once. 

References

The Complete Food Guide
Created and Produced by QA International 1994

Larousse Gastronomique
Compiled and Directed by Robert J. Courtine 1984 in French
Lewis Esson Publishing, London Mandarin Paperbacks

Food What's In It? A - Z of Food and Nutrition
Catherine Saxelby, Reed Books Pty Ltd 1989

What Food is That? 
Jo Rogers
Landsdowne Publishing Pty Ltd 1990

Foods That Harm, Foods that Heal
Readers Digets 1997

Rosemary Stanton's Complete Book of Food and Nutrition 
Simon and Schuster 1989, 1995

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