Who doesn’t just LOVE ‘em? Talk about a versatile food! Before we get to some tasty recipes, let’s talk about how to ripen them and have a look at why they’re not just good, they’re good for us:
Ripening an avocado can be done in the same way that you ripen bananas: Place the avocado in a paper bag with an apple, banana, or tomato. Fold the bag closed and leave it to sit on the counter overnight. The ethylene gas in the other fruit will cause the avocado to ripen in about 24 hours.
If you don't have other fruit to put in the bag with the avocado, you can put it in the bag by itself and it will ripen, but not as fast as if you'd put the fruits in with it. Another method for ripening avocados is to bury them in a sack of flour overnight or place them in a paper bag with some flour. I haven't tried this method but many people swear by it.
Now let’s talk about their health benefits, because there are plenty. Folks talk a lot about their fat content. And I say, “Yeh, so what’s your point?” It’s healthy fat they contain, and here’s why we ought to be eating one a day:
Prostate Cancer Prevention: they have been shown to inhibit the growth of prostate cancer.
Oral Cancer Defense: compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Breast Cancer Protection: it is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
Eye Health: they have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Lower Cholesterol: they are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
Heart Health: one cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
Stroke Prevention: the high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption: certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
Glutathione Source: they are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Vitamin E Powerhouse: they are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
Now here are three wonderful avocado recipes, courtesy of a cool site, avocadorecipes.net.
Avocado & Corn Salsa
3 ripe avocados, peeled, pitted and diced into large cubes
3 corn ears, (about 2 cups of kernels), husked
1 red onion, finely diced
1 red bell pepper, finely diced
½ cup of olive oil
½ cup of lime juice
¼ cup of freshly chopped oregano
¼ cup of red wine vinegar
1 tablespoon of minced garlic
1 tablespoon of ground cumin
1 teaspoon of chili powder
4 shots of tabasco sauce
Salt and pepper, to taste
Blanch the corn in boiling water for 3 minutes, then drain and cool under cold water. Cut the kernels off the cob and mix together with all the remaining ingredients in a suitably sized bowl.
Cover and refrigerate for up to 3 days. Serve as desired (goes well with seafood such as shrimp).
Download this recipe.
Avocado & Crab Soup
8 oz (one can) of crab meat
4 avocados, peeled and seeded
1 medium onion, finely chopped
4 cups of chicken stock
2 cups of heavy cream
4 tablespoons of butter
1 tablespoon of all-purpose flour
½ teaspoon of garlic powder
Salt and pepper, to taste
Mash together the avocados and crab meat. Sauté the chopped onion in the butter. Add the all-purpose flour, garlic powder and chicken stock, then whip until smooth. Add the avocado/ crab mixture to the liquid and simmer for twenty minutes. Add the cream and salt and pepper.
Download this recipe.
Zucchini & Avocado Salad
1 lb of zucchini
1 garlic clove, minced
1 large avocado
2 ½ cups of water
12 stuffed green olives
4 sprigs of watercress, to garnish
6 tablespoons of olive oil
2 tablespoons of white wine vinegar
2 teaspoons of salt
1 teaspoon of sugar
Lettuce leaves
Pinch of dried tarragon
Freshly ground black pepper, to taste
Wash the zucchinis, then trim off the ends and cut into slices ½-inch thick. Bring the water to the boil and add the zucchini slices and 1 teaspoon of the salt. Cover and cook for 5 minutes. Drain the zucchini and set aside in a bowl. In a cup, mix together 1 teaspoon of salt, sugar, the minced garlic, dried tarragon, black pepper, white wine vinegar and olive oil to produce the dressing.
Pour the dressing over the zucchini and mix thoroughly. Allow to marinate in refrigerator overnight.
Peel the avocado, remove the stone, and cut into thin slices. Drain the zucchinis and reserve the marinade. Cut the stuffed olives in half. Place each of the lettuce leaves onto its own plate, then arrange the avocado slices, zucchinis and olives over. Garnish each plate with a watercress sprig.
Use the reserved marinade as dressing.
Download this recipe.
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patty@dvo.com or
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