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AVOCADO

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*** THE MAIN INGREDIENT segment aims to inform, educate, share skills and knowledge. It also hopes to satisfy most of our TASTEBUDS (the five elements of taste perception: salty, sour, bitter, sweet, and umami or savoury). Email your request INGREDIENT(s) be featured for its uses, nutrient contents and/or cooking tips, and comments/suggestions. ***The author has had 13 years of experience in the field of Food and Nutrition, Research, Community/Public Health and Food Services combined. Earned the Degree in Nutrition & Dietetics (Philippines.) and Food and Nutrition Technology Program (Canada). Information presented in this segment is based on nutritional books, online searches and personal knowledge of the author. Furthermore, all recipes featured in this segment are personally developed and/or original creations of the author, and are intended solely for personal use of the end users. This article and contents are copyrights and patent pending and therefore, no portion/ parts or whole can be re-produced for any other use other than stated above without the author’s expressed permission. Mbpd

Happy Spring avid followers of The Main Ingredient! March is not only associated with growth, colours, and mild weather, but we also celebrate St. Patrick’s, shamrocks, pot of gold and anything that is associated “green themes”. Therefore, since avocado is green, even though it is a fruit, not a vegetable, it is our main feature!

Avocado although a member of the berry family, from a nutritional point of view, avocado ranks 2nd, behind olives, in the healthy monounsaturated fat content which is 20 times higher than any other fruit.

In the past, the avocado had a well-entrenched reputation for inducing sexual prowess and wasn’t purchased or consumed by any person wishing to protect their image from slanderous assault.

Avocados got their name from the Spanish explorers. They couldn’t pronounce the Aztec word for the fruit, know as “ahuacatl” (testicle), because of its shape. The Spanish also mispronounced “aguacate”, leading to the term “guacamole” that we know today.

Avocado is well known as an “alligator pear” with some speculations that the skin color and texture is comparative to that of an alligator. In Jamaica today the people call the avocado a pear. The Dutch call it avocaat; Spain abogado; France avocatier; Trinidad and Tobago zaboca. Even George Washington, First President of the United States, wrote in 1751 that agovago pears were abundant and popular in the Barbados.

Because of its high carbohydrate and protein content, mashed avocado is the perfect nourishing food for babies who are beginning to take solids.

Contrary to the myth, avocado doesn’t contribute significant weight gain, it contains monounsaturated fats and the wholesome nutrition helps the basal metabolic rate, and reduce overeating.The density of avocado flesh is filling and acts as a digestible slow-burning fuel, providing energy for growing children.

Avocado has three times the potassium content and calories than that of a banana. The sodium content in avocados and its low sugar content and absence of starch make it an ideal fruit for diabetics and hypoglycemics. It is also one of the richest sources of fiber among all fruits and vegetables. Packed with vitamins A, several B-complex, especially B3 (folic acid), powerful anti-oxidants like vitamins C, E and calcium. Other essential minerals are iron and copper for the blood, plus phosphorus and magnesium.

Avocado also boasts several health benefits. Here are the TOP 10:
One of the best natural mouth washes and a remedies for bad breath.
Helps to regulate blood pressure, protecting your body against circulatory diseases, heart problems and stroke. Effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol.
Comforting and soothing to the hypersensitive surfaces of the stomach and duodenum.
Helps neutralize free radicals that are important for improving eyesight and prevents eye problems like astigmatism, cataracts and glaucoma.
The high-potassium content of the fruit helps to reduce urinary calcium excretion, lowering the risk of stones forming in the kidney. Regular consumption of avocados strengthens the body’s immune system. It’s vitamin B6 content helps relieve nausea and queasiness associated with pregnancy.
The high folate content is important and necessary for healthy fetal cell and tissue development.
The high potassium content helps balance our body’s electrolytes, aids muscle activity, nerve function and energy metabolism.
The avocado oil is beneficial in the treatment of psoriasis. Apply regularly on affected parts to remove the scales.
Studies have shown that certain unique phytonutrient substances in avocados have been known to help prevent the growth of prostate cancer cells and may even help repair the damaged cells.
The oil extracted is widely used in preparation of beauty products. These include creams, cleansers and moisturizers to prevent the aging effect of dehydration; bath oils, shampoos, scalp conditioner and hair tonic.

Sources: Canada Health Food Guide, About.com, juicing-for-health.com,history.com

TASTEBUDS

Savoury Appetizer- Guacamole Picado

Ingredients:
1/2 small shallots, minced
1 fresh jalapeno, stemmed, seeded and very finely chopped
1 ripe, medium-large tomato,cored, cubed
1 clove garlic, minced
10 sprigs of cilantro, finely chopped
3 medium-sized avocados firm, ripe,
1/2 teaspoon sea salt
2 Tablespoons, juice of lime
2 teaspoons Feta cheese

Procedure:

1 In a medium-sized bowl, mix onion, garlic, jalapeno pepper, tomato and cilantro.
Cut avocado, remove the seed (twist the halves in opposite directions to separate). Scoop the avocado flesh from the skin.
Add lime juice, and salt
Mash together with a fork to a lumpy consistency.
Add onion and vegetable mixture and blend.
Cover the guacamole with plastic wrap, refrigerate 1 to 2 hours to let flavors blend.
Garnish with chopped onion, cilantro, tomatoes, Mexican, feta or cheese.
Serve as dip with toasted flat tortillas or any Mexican dish.

Yield: 12 servings

Sweet Drink- Avocado Shake

Ingredients:

2/3 cup , firm avocado, pitted and scooped

1/2 cup skim milk

1/2 cup condensed milk

1 cup ice cubes

Procedure:
Pour milk and avocado in the blender and process.
Add ice and condensed milk and blend until liquified.
Pour in stemmed glass and serve cold

Yield: 2 servings

Savoury Side Dish: Avocado/Couscous/Strawberry Salad

Ingredients:

1 cup cooked couscous (see package for cooking instructions)

2 cups spring mix salad

1/4 cup English cucumbers, peeled,cored, cubed

1/4 cup red bell pepper, chopped

1/2 cup sliced strawberries

1 small avocado, halved, pitted, peeled,sliced thinly

100 g peeled cooked prawns, deveined ** (use chicken for variation)

1/3 cup shredded fresh mint (optional)

Dressing

1 tablespoon finely grated lemon rind

60ml (1/4 cup) fresh lemon juice

2 tablespoons olive oil

drops of fish sauce

pepper to taste

Procedure:
In a medium size bowl mix couscous, bell pepper, and cucumbers.
Add prawns and dressing
Add strawberries and avocado slices. Toss lightly
Arrange spring mix in a salad plate
Top with avocado/couscous/strawberry mix
Serve immediately

Yield: 2-3 servings

Savoury/Sweet Entree: Chicken Adobo /Avocado Sandwich

with Cranberry Mayo Dressing

Ingredients:

4 slices of artisan multi grain bread

1/2 ripe avocado, peeled, sliced

1/2 cup chicken, adobo, flaked

4 leaves of butter cup lettuce

1/4 cup English cucumber, sliced very thinly

1/4 cup tomatoes, sliced

2 Tbsps fat free mayonnaise

1 Tbsp cranberry sauce

2 portions of laughing cow cheese, **lite

Procedure:
Mix mayonnaise and cranberry sauce
Arrange 4 bread slices and add spread with laughing cow cheese
On 2 slices arrange lettuce leaves and pour mayo/cranberry dressing
Add chicken, cucumber and tomatoes and avocado
Cover with other slice
Cut diagonally and secure with decorative toothpicks
Serve

Yield: 2 Servings

Sweet Dessert: Jellied Avocado Mousse

2 firm,ripe avocados

1/2 cup condensed milk

1/2 cup low or non fat whip cream

1/2 package lime jello.

Toppings

1/4 cup black berries

2 tablespoons roasted granola

4 packages (1.5g) natural sweeteners

Procedure:

1. In small bowl pour 1/2 package of jello.

2. Boil 1 cup of water and pour over jello
While allowing to jello to cool down (but do not allow to set) prepare avocado.
put black berries in a very small pan over low heat until partially juiced. Remove from heat and mix with sweetener. Set Aside.
Cut avocado in half and scoop the meat. Reserve the skin/peel/shell as containers later.
Using a hand held mixer, purify avocado, then add whip cream and condensed milk.
Mix jello and and avocado. Pour in the avocado skins and topped with blackberry toppings.
Chilled before serving

Yield 4 servings

AVOCADO

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