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| Avocado - An Oily Fruit? |
The fact that avocados contain a good dose of heart-healthy mono and polyunsaturated
fats makes them unique among fruits. Avocados also contain oleic acid, a monounsaturated
fat that may help lower cholesterol. It’s fattening, but it’s a good fat. Mmmmmm.
Avocados are a good source of potassium. An adequate intake of potassium can help ward
off high blood pressure, heart disease, and stroke. If you experience leg cramps, eat
avocados. Potassium, being a water soluble electrolyte, can be lost (sweated out) very
quickly here in the Phoenix heat, especially if you are a runner or athlete and active in the
summer months. This fruit also is a good way to incorporate lutein, which helps eyesight
and protects against breast cancer, in your diet. Research has also shown certain
compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer
cells destroying them without harming the healthy cells. Additionally, avocados are high in
beta-sitosterol (a plant sterol), a compound that has been shown to lower cholesterol levels
and helpful in reducing an enlarged prostate.
In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating
avocados for only one week. Avocados are the best fruit source of vitamin E, an essential
vitamin that protects against many diseases and helps maintains overall health. These are
just a few of the benefits of enjoying avocados.
Avocados are best when used fresh. This prevents the oxidation, or discoloration, that
occurs relatively quickly. The browning does not affect flavor, but is unsightly. The
browning is a result of oxygen in the air reacting with an enzyme called polyphenol oxidase.
This enzyme reacts with phenolic compounds in the avocado, changing its chemical
structure and thus the color. However, a squeeze of lemon or lime juice helps slow down the
unsightly browning. Contrary to popular belief, placing the pit in with the avocado does not
slow down the browning.
When selecting ripe avocados, the skin should be a dark greenish brown. It should still be
firm, but “give” slightly when gently squeezed. You can accelerate ripening by placing the
avocados in a brown paper bag for a day or two.
To slice them, first cut lengthwise around the seed. Twist the two halves apart in different
directions, scoop out the pit with a spoon. Using a large spoon, separate the flesh from the
skin. Place the fruit flat-side-down and slice to the desired width. To dice them, simply
halve, remove the pit, and using a butter knife, slice the avocado while in the skin lengthwise
then cross-wise, then scoop out the diced avocado with a large spoon.
Our salads almost always contain avocados, even if it is a Caesar salad. Sometimes I will
make a salad dressing out of avocados and orange juice by pureeing green onions,
avocado, orange juice, salt and pepper in a blender. One of my favorite snacks is
avocado and Italian dressing. Simply cut the avocado in half, pop the pit out, pour the
dressing in the hole and start scooping out the rich heavenly morsels of joy.
We eat a ton of Mexican food in our family. Therefore, it goes without say there is always
some spicy guacamole and chips nearby. When they are on sale, I buy a lot of them so I
can make a lot of guacamole and freeze it. It freezes very well because of the high fat
content. The variations of guacamole are countless. Here is one of mine.
Chef David’s Homemade “Guac”
Ingredients:
Method:
Serving suggestion: A good guacamole is a rich and spicy dip. Instead of eating the usual
salty tortilla chips, grab a bag of the Garden of Eating, Unsalted Blue Corn tortilla chips.
These chips have an outrageous nutty flavor that complements the guac. Another
alternative is to fry up your own corn tortillas and LIGHTLY salt them with celery salt, but go
light with the salt.
Blessings,
Chef David Hall
fats makes them unique among fruits. Avocados also contain oleic acid, a monounsaturated
fat that may help lower cholesterol. It’s fattening, but it’s a good fat. Mmmmmm.
Avocados are a good source of potassium. An adequate intake of potassium can help ward
off high blood pressure, heart disease, and stroke. If you experience leg cramps, eat
avocados. Potassium, being a water soluble electrolyte, can be lost (sweated out) very
quickly here in the Phoenix heat, especially if you are a runner or athlete and active in the
summer months. This fruit also is a good way to incorporate lutein, which helps eyesight
and protects against breast cancer, in your diet. Research has also shown certain
compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer
cells destroying them without harming the healthy cells. Additionally, avocados are high in
beta-sitosterol (a plant sterol), a compound that has been shown to lower cholesterol levels
and helpful in reducing an enlarged prostate.
In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating
avocados for only one week. Avocados are the best fruit source of vitamin E, an essential
vitamin that protects against many diseases and helps maintains overall health. These are
just a few of the benefits of enjoying avocados.
Avocados are best when used fresh. This prevents the oxidation, or discoloration, that
occurs relatively quickly. The browning does not affect flavor, but is unsightly. The
browning is a result of oxygen in the air reacting with an enzyme called polyphenol oxidase.
This enzyme reacts with phenolic compounds in the avocado, changing its chemical
structure and thus the color. However, a squeeze of lemon or lime juice helps slow down the
unsightly browning. Contrary to popular belief, placing the pit in with the avocado does not
slow down the browning.
When selecting ripe avocados, the skin should be a dark greenish brown. It should still be
firm, but “give” slightly when gently squeezed. You can accelerate ripening by placing the
avocados in a brown paper bag for a day or two.
To slice them, first cut lengthwise around the seed. Twist the two halves apart in different
directions, scoop out the pit with a spoon. Using a large spoon, separate the flesh from the
skin. Place the fruit flat-side-down and slice to the desired width. To dice them, simply
halve, remove the pit, and using a butter knife, slice the avocado while in the skin lengthwise
then cross-wise, then scoop out the diced avocado with a large spoon.
Our salads almost always contain avocados, even if it is a Caesar salad. Sometimes I will
make a salad dressing out of avocados and orange juice by pureeing green onions,
avocado, orange juice, salt and pepper in a blender. One of my favorite snacks is
avocado and Italian dressing. Simply cut the avocado in half, pop the pit out, pour the
dressing in the hole and start scooping out the rich heavenly morsels of joy.
We eat a ton of Mexican food in our family. Therefore, it goes without say there is always
some spicy guacamole and chips nearby. When they are on sale, I buy a lot of them so I
can make a lot of guacamole and freeze it. It freezes very well because of the high fat
content. The variations of guacamole are countless. Here is one of mine.
Chef David’s Homemade “Guac”
Ingredients:
- 3 large avocados, pitted and diced
1 large Roma tomato, seeded and diced
2 large garlic cloves, finely minced and mashed with Kosher salt
2 scallions, finely minced
2 Serrano chilies, finely minced
3 tablespoons cilantro, minced
Salt and pepper to taste
1 lime, juiced
Method:
- In a bowl, using a fork, combine the avocado, garlic, scallions, Serrano chili, half of
the lime juice, salt and pepper. Mash the ingredients together, but leave some
chunks. Fold in the tomato and cilantro. Transfer to a serving dish and smooth the
top surface. Use the remaining lime juice to cover the top surface (to retard
browning), then cover with plastic wrap pushing the wrap in direct contact with the lime
juice on the guacamole. This prevents oxygen from browning the guac.
Serving suggestion: A good guacamole is a rich and spicy dip. Instead of eating the usual
salty tortilla chips, grab a bag of the Garden of Eating, Unsalted Blue Corn tortilla chips.
These chips have an outrageous nutty flavor that complements the guac. Another
alternative is to fry up your own corn tortillas and LIGHTLY salt them with celery salt, but go
light with the salt.
Blessings,
Chef David Hall
Copyright 2011, Thyme for a Chef, LLC. All rights reserved.
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