Home & Garden Publications

The Ripe Stuff - nutrient-dense avocados - includes recipes - Brief Article

Vegetarian Times, March, 1999 by Kathy Farrell-Kingsley

Avocados are making a comeback

The next time you dip a chip into a bowl of guacamole, consider this: The avocado is one of nature's most nutrient-packed foods. And though the fat police have indicted its high fat content, as it turns out, its oil is beneficial.

Beneath that tough exterior lies a storehouse of goodies. Avocados have a wonderfully silky-smooth texture, subtle aroma and buttery flavor. One medium-size fruit (yes, technically it's a fruit, not a vegetable) contains generous amounts of vitamins A, C, E and [B.sub.6], as well as potassium, folate and dietary fiber. And while the avocado is somewhat high in fat, it is mostly monounsaturated, which helps decrease the risk of heart disease and stroke.

There are several varieties of avocados, but the three most common are the bright-green, thin-skinned Fuerte, which is the same size as a pear; the Haas, which is shaped like a pear and has a dark purplish-green skin and pebbly surface; and the Florida avocado, which is large and round with a medium-green skin that is frequently dimpled. All are equally delicious, but many cooks develop a preference for one type over the others.

Unlike most fruits, avocados ripen only after they are picked, so most of those found on produce shelves are as hard as rocks. A ripe avocado will yield slightly to gentle pressure. Look for avocados with an even, unblemished texture, that are uniformly hard or soft over their entire surface and feel heavy for their size. Avoid any with bruises or hollows between the flesh and skin.

Hard avocados can be ripened by placing them in a brown paper bag. Close the bag and set it in a cool spot for three to four days. Fuertes often develop brown patches as they ripen. This is an indication that the avocado is almost ripe. Ripe fruit will keep in the refrigerator for two to three days.

In general, you should serve avocados as soon as possible after cutting them. Once their golden-green flesh becomes exposed to the air, it will immediately start to turn brown. It is not true that leaving the seed in contact with the flesh will retard this process. However, sprinkling vinegar or citrus juice over it will.

Great Guacamole

MAKES 2 CUPS DAIRY-FREE

Besides being a wonderful dip for chips, guacamole is also delicious spooned into tomato shells or spread on sandwiches. Add a little Italian dressing to it and you'll have a fresh-tasting salad dressing in seconds.

2 ripe avocados, peeled, seeded
and sliced
2 Tbs. fresh lemon juice
2 cloves garlic, minced
1 shallot, minced
1/2 tsp. salt
Several drops hot pepper sauce
3 Tbs. chopped fresh tomato
1 Tbs. chopped fresh cilantro

Cut avocados in half and remove the seeds. Scoop out the pulp and place in a shallow bowl. Drizzle with lemon juice and mash with a fork. Add remaining ingredients and mix well. Serve right away.

PER 1/4-CUP SERVING: 8G CAL.; 1G PROT.; 8G TOTAL FAT (1G SAT. FAT); 5G CARB.; 0 CHOL.; 6MG SOD.; 2G FIBER

Avocado Sauce

MAKES 2 CUPS LACTO

This versatile sauce can be used over grilled or steamed vegetables, roasted potatoes or as a salad dressing.

2 ripe avocados, peeled, seeded
and chopped
2 cups plain low-fat yogurt
3 Tbs. fresh lemon juice
Pinch cayenne pepper
Salt and freshly ground black pepper
to taste

Cut avocados in half and remove the seeds. Scoop out pulp and place in a food processor. Add remaining ingredients and process until smooth. Cover and chill until ready to use.

PER 1/4-CUP: 121 CAL.; 4G PROT.; 8G TOTAL FAT (2G SAT. FAT); 9G CARB.; 4MG CHOL.; 48MG SOD.; 2G FIBER

Avocado Salad with Citrus Vinaigrette

4 SERVINGS DAIRY-FREE

This salad is good any time you have ripe avocados and want a quickly prepared dish. The oranges and lime juice add a tangy counterpoint to the mild creaminess of the avocado.

6 Tbs. olive oil
2 Tbs. fresh lime juice
Salt and freshly ground black pepper
1 clove garlic, minced
1 medium navel orange, peeled and
sectioned
1 small head chicory or frisee
2 large avocados, peeled, seeded and
cut in half
1 small red onion, thinly sliced
2 Tbs. chopped fresh cilantro

In medium bowl, whisk together oil, lime juice, salt, pepper and garlic. Add oranges and toss to mix.

Arrange lettuce leaves on four individual serving plates. Spoon the oranges over the lettuce, reserving the dressing. Top with avocado slices and red onion. Drizzle each with remaining dressing and garnish with cilantro. Serve right away or chill briefly.

PER SERVING: 270 CAL.; 5G PROT.; 21G TOTAL FAT (3G SAT. FAT); 19G CARB.; 0 CHOL.; 87MG SOD.; 10G FIBER