Super Fruit - Avocado

I couldn't imagine life without my avocado a day. Apart from being delicious, they are very nutritious and give me many of my daily requirements.

Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. The avocado is also known as the Alligator Pear, due to its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."

Nutrition wise they are a good source of vitamin K, vitamin B3 and B6, vitamin C, vitamin E, folate, copper, beta-carotene, phosphorus, iron, dietary fiber, and contain far more potassium than a medium banana. They are also lower in sugar than most other fruit.

Often avocados are avoided by dieters due to their high oil content, these oils contain oleic and linoleic acids that are effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol, so the extra calories/kilojoules are worth ignoring. Oleic acid also offers significant protection against breast cancer.

Their high folate content make them excellent for pregnant women by ensuring healthy fetal cell and tissue development. The vitamin B6 in avocados helps relieve morning sickness as well. Regular consumption of avocados strengthens the body's immune system due to their high anti-oxidant levels and lutein content. Add an avocado a day to your diet and enjoy all it's health benefits.

Avocados are also an excellent beauty aid and a simple avocado face mask can soften and hydrate dry skin.

Note: People who are allergic to latex type fruits like bananas should avoid avocados.

A ripe, ready to eat avocado is slightly soft. Unripe avocados can be easily ripened by putting them into a paper bag and storing them in a cupboard for a few days. There are many varieties of avocado but the most popular are the Hass which has pebbled dark green or black skin, and the Fuerte which has a smooth, bright green skin. Once ripe they can be stored whole in the refrigerator. Note that once cut they will turn black after a while from exposure to the air so either eat right away or dip in vinegar or lemon juice.

They are wonderful in dips, salads, smoothies, cold soups and sandwiches.

For information on Avocado Oil see my other blog entries Avocado Oil (with Beauty Recipes) and Awesome Avocado Oil (with Food Recipes).

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Cucumber-Avocado Salad Dressing
From AllRecipes
Submitted by: roasteroven
"This fresh and tasty salad dressing is quick to make - it works as a dip too!"

1/3 cup olive oil
1 clove garlic, minced
3/4 cup chopped fresh cilantro
2 avocados, peeled, seeded and cubed
1 large cucumber, peeled,
seeded and cut into chunks
1/4 cup lemon juice
salt and pepper to taste

Puree the olive oil and garlic in a blender until smooth. Add the cilantro, avocado, cucumber, and lemon juice. Puree again until smooth, then season to taste with salt and pepper. Yields: 32 servings.


Avocado and Chili Soup
By Jolinda Hackett, as Vegetarian, About.com

2 ripe avocados
3 cups soy milk
14 oz/400gm can of green chilies
1/2 onion, chopped
dash salt and pepper, to taste
2 tbsps lime juice
2 tbsps dry sherry
2 tbsps chopped fresh cilantro (coriander)

In a food processor or blender, process together all ingredients except cilantro until smooth. Stir in the cilantro and serve chilled.


Avocado and Asparagus Salad
From AvocadoRecipes

2 lb/1 kilo of asparagus.
2 medium avocados.
juice and zest of 1 lemon.
2 tbsps of olive oil.
2 tbsps fresh parsley.
1 tbsp of fresh coriander.
1 tbsp of white wine vinegar.
½ tbsp balsamic vinegar.
1 tsp of castor sugar.
1 tsp fresh mint.
salt and pepper, to taste.

Trim off the tough ends of the asparagus, then steam until just tender and bright green. Plunge the asparagus into cold water to halt the cooking time and drain well. Set aside. Peel the avocados then dice the flesh. Toss with the lemon juice and lemon zest, then add to the asparagus. For the dressing, whisk the white wine vinegar, balsamic vinegar, olive oil, castor sugar, mint and parsley. Add salt and pepper to taste, then pour over the asparagus. Toss lightly, then spoon into bowl. Refrigerate, then serve.


How to Make Avocado Fudge
by eHow Food & Drink Editor
Many people wouldn't think of the combination of avocados and chocolate. But the rich creamy texture of an avocado lends itself nicely to desserts like fudge. Not only are the brownies healthier, but your mouth won't even miss the oil it replaces.

1 large ripened avocado
1/2 cup vegan margarine
1 1/2 tsps vanilla
1 1/4 cups cocoa
3 cups powdered sugar

Melt the margarine in your saucepan over a medium flame. Peel and puree the avocado mixture in your food processor until the consistency of the avocado is smooth. Combine the avocado, vanilla, cocoa and powdered sugar into your saucepan with your melted margarine. Slowly stir in these ingredients until the mixture is thick. Pour the mixture into a baking pan and place in the fridge overnight so the fudge can harden. Remove the fudge from the fridge and cut into one inch squares and serve.
Tips & Warnings
Use non-stick spray on the baking pan so that the fudge does not stick to the bottom while hardening. Chop walnuts and sprinkle them on top of the fudge mixture after pouring it into the baking pan. This is a great source of Omega 3.

Enjoy !

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