AVOCADOS – HEALTHY
FAT
Avocados:
Facts & Fiction: Fact: Avocados are high in fat. Fiction: Avocados will
raise cholesterol and make you fat. The truth is that most of the fat is
mono-unsaturated, the same heart-healthy fat found in olive oil. People whose
diets are high in mono-unsaturated fats have a lower risk of heart disease and
are generally slimmer. This almost sugar-free fruit is also an excellent source
of vitamin C-E-K, folic acid, and fiber. However, it does contain calories
because of the fat, so portion discretion is advisable.
In the
United States, we have two main varieties of avocados or Alligator Pears as
they once were called. They are generally marketed as California (Hass) and
Florida Big-Avocados! The California variety is small with dark pebbly skins. Those
from Florida are more than twice the size with smooth green rinds. We in
Florida just enjoy our gift, whereas the folks in California make a big ‘to- do’
about how much richer and creamier theirs are. But then, folks in California make
a big fuss about everything they grow to create a marketing snob appeal. In all
fairness, California avocados have a stronger flavor, and are recommended for
recipes such as guacamole where they are mashed. On the other hand, recipes
where the avocado is sliced or cubed work better with the firmer Florida
variety.
Avocados
can be frustrating to serve because the beautiful yellow-green of their flesh
turns to ugly brown and black unless they are cut immediately before serving. Some
food people claim that leaving the pit in an avocado or placing it in the bowl
of guacamole will keep it from turning brown. Many chefs, who prepare in
advance, claim that immersing them in ice water will accomplish this. Others
rub them with lime or lemon juice. The chemical reason for the change in color
is simply the air. You have approximately six hours before a cut avocado begins
its color change when sitting at room temperature. Because the culprit is
oxygen, the best preventative to slow down the discoloration is to cover it
with plastic wrap. The cold water serves to keep the avocado away from
oxygen.
Avocados,
like black olives, are an acquired taste that many culinary aficionados label
Ambrosia, the Greek word meaning ‘The
fruit of the Gods’. Because they are so bland, they are best when enhanced
with acidic additives, such as citrus and vinaigrette dressings. The marriage
of avocado with our Florida red or white grapefruit, for instance, requires no
other embellishment, although a slightly sweet dressing such as poppy seed or
raspberry vinaigrette provides the “frosting” on the cake. A half an avocado
left in its shell, filled with cottage cheese, and topped with 1,000 island
dressing is another winner.
Guacamole - The Ultimate Dip
Yield: Approximately 1 ½ cups
3 Hass avocados (California small)
Juice of 1 large lime
½ teaspoon salt
½ teaspoon cumin
½ teaspoon cayenne pepper
1 clove garlic, crushed, or ½ teaspoon garlic powder
1 medium sweet onion, minced
2 plum (Rome) tomatoes, seeded and diced fine
1 tablespoon minced cilantro
1.
Mash the avocado with the lime juice, salt, cumin,
cayenne, and garlic. Stir in the garlic (fresh is always best), tomatoes and
cilantro. Do not refrigerate. Serve with Taco chips.
Quick & Easy
Yield:
Approximately 6 servings
14.5 ounce can diced tomatoes with Italian or Mexican
seasonings, drained
2 cups Bloody Mary Mix
1 teaspoon cumin
2 garlic cloves, peeled and chopped
1 red onion, peeled and chopped
1 pound ripe plum tomatoes, seeded and c hopped
1 green bell pepper, chopped
1 large seedless cucumber or 2 regular cucumbers, seeded
and chopped
2 ripe Florida avocados, peeled and cubed
Wedge of lime
1.
Combine canned tomatoes, Bloody Mary mix, cumin, garlic
and onions in a blender and blend thick.
2.
Pour into individual bowls or Margherita glasses. Stir
in cucumbers and avocado. Top with a wedge of lime.
Avocado Salad
Yield: Approximately 6 servings
For best flavor, do not refrigerate.
3 ripe tomatoes, cut into cubes
1 red onion, sliced into thin rings
2 tablespoons chopped mint leaves
Coarse sea salt to taste
Freshly ground black pepper
2 ripe firm Florida avocados, cut into cubes
White balsamic vinegar
Extra virgin olive oil
1 clove garlic or ½ teaspoon garlic powder
Juice of 1 lime
Cold baby greens
2 Florida Rio Red
or Ruby Red grapefruit, sectioned
without pith
1.
Toss the tomatoes, onion and mint together. Sprinkle
lightly with salt and pepper.
2.
Drizzle the
vinegar and oil over and toss again. (1 part vinegar to 3 parts oil)
3.
Directly before serving, gently toss the avocado cubes
with lime juice and spoon over the top. Sprinkle again with salt and pepper.
4.
Serve with cold baby greens and grapefruit sections arranged
around the outside of the platter or plates.
Ciabatta with Avocado
Yield: 2 to 4 servings
1-12 inch round ciabatta, halved
horizontally
4 teaspoons extra virgin olive oil
4 thin slices fresh mozzarella
cheese
4 large plum tomatoes, sliced thin
8 or more basil leaves, chopped
1 Hass avocado, sliced or mashed
Juice of ½ lime
Salt
Freshly cracked black pepper
4 slices brie cheese
1.
Slice the ciabatta across horizontally and brush both
halves with oil.
2.
Set the mozzarella slices on the bottom half. Layer
with tomatoes and basil. Sprinkle with salt and pepper
3.
Set or spoon the avocado over. Spoon lime juice over
the avocado. Top with the brie.
4.
Cover with the top half of the bread.
5.
If you have a Panini press, set the sandwich in for
approximately 8 minutes, or until the bread is crusty and the cheese has
melted. Or, put it in a non-stick griddle or grill with a heavy pot cover
resting on it.
6.
Cut into quarters to serve.
Tune in Comcast channel 22 & BrightHouse 199 to watch host, Valerie Hart, interview chefs in their kitchens "The Back of the House", or watch it live on your computer at www.lakefronttv.com. Follow her food page on Wednesdays in The Daily Commercial.
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