Iconic avo’s are beloved for their buttery texture and begrudged for their notoriously fleeting ripeness. Their name originates from the Spanish word for avocado – aguacate or avogato which the conquistadores derived from the Nuahuatl word ahuactl.
Native to the Americas, endemic from Mexico to Peru, the earliest evidence of human consumption of avocados, from archeological findings of avocado pits, dates back to around 10 500 years ago.
Avocado trees belong to the Laurel family and grow into large, evergreen trees. Avos come in various shapes including pear shaped, egg shaped or spherical and their skins can vary from green to brown, purplish or even black. Commercially avocados are picked unripe, and allowed to ripen after harvesting, making it far easier to transport them without causing significant bruising.
Avocados only became available in the UK in the 1960’s where they were referred to as avocado pears because of their distinctive shape. Recipe books before the 1960’s make no mention of avocados, but they have increasingly gained popularity and are now a commonly available food item in many countries.
This month, I am sharing a delicious, easy Guacamole recipe with you, so keep reading to this delicious, versatile recipe.
Avo good one!
The majority of avocado fruit is harvested in SA is between March and September. A number of varieties are commonly available including:
What’s in it for me?
Avocados are rich in monounsaturated fatty acids, vitamins C, E, K and B6. They contribute towards skin health, help with the absorption of fat soluble vitamins in our bodies, play a role in heart health, increase a feeling of satiety as they slow the breakdown of carbohydrates and so help regulate blood sugar levels, contain phytochemicals that are essential for eye health, contain fibre which supports digestive health.
However, as with all foods rich in fatty acids/oils, they do need to be consumed in moderation to prevent obesity.
How to make Avo-solutely sure it’s ripe:
We have all ummed and aaahed about whether an avo is ripe or not – remember, it’s not that hard.
Here are a few fail safe tell tales you can use:
Pit happens:
This great graphic shows without the need to use words exactly how to remove an avo pit as well as how to successfully slice and scoop the flesh out with minimal mess or fuss.
https://www.seriouseats.com/knife-skills-how-to-cut-an-avocado!
Christine’s hot tip: when adding avocado to a salad ahead of serving time, placing the pip into the salad will help prevent browning of the avo.
Just don’t forget to remove the pip before serving.
Guac and Roll!
Our free recipe this month is for my versatile, chunky Guacamole. Served with nacho’s it makes a tantalising light lunch or starter, plop on top of mince filled taco’s or burritos to add a creamy and tangy enhancement or serve at snack time with potato crisps or vegie sticks as a nourishing dip.
Guacamole
A creamy base of avocado with delicious chunky vegetables, herbs and a dash of chili.
This easy Mexican dish makes a delicious dip or condiment.
Ingredients:
- 1 large ripe avocado
- ¼ onion – finely chopped
- 1 small clove of garlic – finely crushed
- ½ tomato – chopped into small pieces
- 15 ml lemon juice
- 15 ml fresh parsley – chopped
- Salt & pepper to taste
- Large pinch dried chili (optional)
NOTE: parsley can be substituted with fresh coriander/oreganum/mint for flavour variations.
Method:
- Peel and mash the avocado in a large bowl.
- Add the lemon juice, finely chopped onion, crushed garlic, tomato and chili.
- Mix together well.
- Spoon into serving dish.
- Serve with mince filled tacos/burritos, nachos, chips, veggie strips etc.
Store in a sealed container for up to 2 days in the fridge.
