Hero Veg: Avocado

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The cultivated avocado (Persea americana) has its origins in Mexico, where its existence in the wild can be traced back over 10,000 years. It is believed to have first been domesticated over 5,000 years ago. In the 16th century, the Spanish conquistadors learned about the fruit from the Aztecs and took it to Europe.

Used by Aztecs as a delicacy and an aphrodisiac, the fruit, which grows in pairs, gets its name from the Nahuatl word ‘ahuacatl’, meaning ‘testicle.’ However, it became known to Europeans as the ‘alligator pear’ for its pebbly green skin.

avocadoIn the early 1900s, Californian farmers started growing the alligator pear commercially. However, the newly formed growers’ association didn’t believe they could successfully market it under that name and reverted to its native name which had since evolved to ‘avocado’.

Avocados first arrived in Australia in 1840 and by the late 1960s an Australian industry had begun to take shape. Avocados are now grown all over Australia and are available all year round. The two main varieties grown in Australia are the Hass, in season from May through to January, and the Shepard, in season from February through to May.

Avocados might be high in calories, but this is due to their high fibre and healthy fat content. They are also rich in many other nutrients including vitamins C, E and B6, potassium, magnesium, folate, and anti-inflammatory and antioxidant compounds that may help reduce heart disease risk.

The simplest way to eat avocado is to cut it in half, remove the pip and sprinkle the flesh with lemon juice. However, with its mild and slightly sweet taste, the avocado can be eaten as both a vegetable in salads and as a fruit in a dessert.

The following recipes call for a small avocado. Alternatively, you could use half of a large avocado. To store the remaining half, and keep it from turning brown, sprinkle the flesh with lemon or lime juice or olive oil, then wrap it tightly in plastic wrap and refrigerate. It should be consumed within a day or two. If you buy a bag of avocados, leave them at room temperature until they begin to ripen. They can then be refrigerated for up to five days.

Avocado is a tasty addition to any salad such as those you’ll find in the entry Cold Salads from the Pantry.

 

Recipes:

Smashed Avocado on Toast

Avocado with Scrambled Egg

Avocado Dip

Guacamole

Avocado, Tomato and Cucumber Salad

Avocado Caesar Salad

Avocado and Chicken Salad

Avocado and Corn Salad

Chilled Avocado and Yoghurt Soup

Pasta with Avocado

Avocado and Banana Whip

 

Smashed Avocado on Toast

  • 1 small avocado
  • 2 tsp. lemon or lime juice
  • Garlic granules, chilli, pepper and/or coriander (optional)
  • 1–2 slices wholemeal bread, toasted
  • 2–3 cherry tomatoes, halved (optional)
  • Olive oil (optional)

 

  1. Chop avocado flesh and scoop into a bowl
  2. Add juice and mash with a fork
  3. Season with spices of your choice (optional)
  4. Drizzle toast with olive oil (optional)
  5. Spread avocado on toast
  6. Top with cherry tomatoes (optional)

 

Avocado with Scrambled Egg

  • 1 small avocado
  • 1 egg
  • 1 tbsp. low-fat milk
  • 1 tbsp. butter or margarine
  • 1 tbsp. shredded Parmesan cheese (optional)
  • 2–3 cherry tomatoes, halved (optional)
  • Lemon juice (optional)
  • Parsley and/or oregano (optional)

 

  1. Slice or cube avocado flesh
  2. Arrange on one side of a plate with cherry tomatoes (optional) and sprinkle with herbs and lemon juice (optional)
  3. Lightly beat the egg with milk and Parmesan cheese (optional)
  4. Melt butter in a small frying pan on medium heat
  5. Pour the egg into the frying pan and use a spatula to move the egg towards the centre of the pan and, as the underside cooks, turn the egg over
  6. As soon as all the egg is lightly cooked, remove from heat
  7. Serve with avocado

 

Avocado Dip

  • 1 small avocado
  • 1 portion/tbsp. cream cheese
  • 1 tbsp. mayonnaise or natural yoghurt
  • 2 tsp. lemon or lime juice
  • Garlic granules and pepper

 

  1. Chop avocado flesh and scoop into the small cup of a bullet blender
  2. Add the remaining ingredients
  3. Process until smooth

 

Guacamole

  • 1 small avocado
  • 2 tsp. lime juice
  • 2–3 cherry tomatoes, chopped
  • Dried onion, garlic granules, coriander and chilli or paprika

 

  1. Chop avocado flesh and scoop into a bowl
  2. Add lime juice and spices and mash with a fork
  3. Stir in chopped tomatoes
  4. Cover and refrigerate for 1 hour

 

Avocado, Tomato and Cucumber Salad

  • 1 small avocado
  • 3–4 cherry tomatoes, halved
  • ½ Lebanese cucumber, peeled and sliced
  • 2 tsp. basil pesto
  • 1 tbsp. olive oil

 

  1. Slice avocado flesh and scoop into a bowl
  2. Add tomatoes and cucumber
  3. Stir pesto into olive oil
  4. Drizzle over salad and toss

Variation: substitute 3–4 halved bocconcini for the cucumber

 

Avocado Caesar Salad

  • 1 cup cos or iceberg lettuce leaves, torn
  • 1 small avocado
  • 2 tbsp. diced bacon
  • 1 slice wholemeal bread, toasted
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. mayonnaise
  • 1 tsp. lemon juice
  • ½ tsp. soy (or fish) sauce

 

  1. Whisk the lemon juice and soy sauce into the mayonnaise
  2. Cut the toast into small squares
  3. In a 1 litre bowl, toss together the torn lettuce with the diced bacon, toasted squares and shredded Parmesan cheese
  4. Slice avocado flesh and scoop onto lettuce
  5. Drizzle salad with dressing and toss lightly

 

Avocado and Chicken Salad

  • 1 x 85gm can shredded chicken in water
  • ½ small avocado, chopped
  • ¼ Granny Smith apple, peeled and chopped
  • 1 tbsp. chopped onion (or red onion)
  • 1 tbsp. mayonnaise or natural yoghurt
  • Parsley

 

  1. Drain water from shredded chicken
  2. Place in the small cup of a bullet blender with remaining ingredients and process lightly

Variation: substitute a 95gm can tuna for the chicken

 

Avocado and Corn Salad

  • 1 small avocado
  • 1 x 125 can corn kernels, drained
  • ¼ cup red capsicum, chopped
  • 1 tbsp. mayonnaise
  • 2 tsp. lemon and/or lime juice

 

  1. Dice avocado flesh and scoop into a bowl
  2. Add corn and capsicum
  3. Whisk juice into mayonnaise and stir into salad

Variation: substitute 1/3 cup frozen corn kernels for the canned corn. Microwave on high with a little water for 2 minutes, drain and rinse to cool before adding at Step 2.

 

Chilled Avocado and Yoghurt Soup

  • 1 small avocado
  • 1 cup chicken or vegetable stock
  • ½ cup natural yoghurt
  • 1 tbsp. lime juice
  • Garlic granules, coriander and pepper

 

  1. Chop avocado flesh and scoop into the large cup of a bullet blender
  2. Add remaining ingredients
  3. Liquidise until smooth
  4. Refrigerate for 30 minutes

Serving Suggestion: serve with a slice of toasted wholemeal bread

 

Pasta with Avocado

  • ½ cup pasta
  • 1 small avocado
  • 1 tbsp. olive oil
  • 1 tbsp. shredded Parmesan cheese
  • 2 tsp. lemon or lime juice
  • Garlic granules, pepper, basil and parsley
  • 2–3 cherry tomatoes, halved (optional)

 

  1. Boil pasta
  2. While the pasta boils, dice and scoop the avocado into a 1 litre bowl
  3. Add the remaining ingredients, mix well and mash with a fork
  4. When the pasta is cooked, drain and stir through avocado mixture immediately
  5. Top with cherry tomatoes (optional)

 

Avocado and Banana Whip

  • 1 small avocado
  • 1 small banana, sliced
  • 1 tbsp. natural yoghurt
  • 1 tsp. sugar or honey (optional)
  • 2 tsp. lemon or lime juice
  • Cinnamon and/or ginger

 

  1. Chop avocado flesh and scoop into a bullet blender cup
  2. Add remaining ingredients
  3. Process until smooth

Variations:

  • increase yoghurt to ½ cup to make a smoothie
  • substitute 1 cup low-fat milk for yoghurt to make a milk shake
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