Cultivated in Mexico as early as 500BC, Avocados were brought to Europe by the Spanish. These days the Americas and South Africa are the primary producers of this green, creamy textured, fruit. Almost 400 types of avocado are produced but few reach the market and probably the best known is the 'Hass Avocado'.
Nutritional Value of the Avocado
As well as being packed with nutrients the avocado is low in sugar, making it ideal for diabetics or hypoglycemics. Heart friendly, avocados are low in saturated fat and high in Omega-3 fatty acids, which are recognised for lowering blood pressure and trigylceride levels. They are also a good source of antioxidants and vitamins A, C, B12 and Riboflavin (vitamin B2).
The avocado continues to ripen when picked so it's important not to buy fruit which is too soft. It should yield to gentle pressure and be stored in a cool place if not using it immediately. It is a versatile ingredient, delicious raw or cooked and can be served chopped, sliced, pureed or mashed.
Avocados have many names throughout the world. In Chile, Peru and Ecuador it is known as Palta, in West Africa as Custard Apple, Abogado in Spain and Avocat in France.
Delicious with fish, the following recipes are quick to make, healthy and brighten up any dinner table or dinner party:
Chilli Prawns and Avocado Recipe
A tasty main course, serves 2.
- 500g Prawns, fresh with shells if possible
- 1 Small red chilli, finely chopped
- 1 Tablespoon Olive oil
- Juice of half a lemon
- 50g Spaghetti, wholemeal if possible
- 1 Avocado
Method
- Heat some water in a medium sized saucepan.
- Shell and wash the prawns.
- When the hot water is boiling fast add the spaghetti. Cook for 8 minutes or according to the cooking instructions on the packet.
- Heat the olive oil in a frying pan and add the chilli and prawns. Cook for a couple of minutes.
- Add the lemon juice to the prawns and chilli mix and stir for a further 5 minutes.
- Peel and chop the avocado.
- Drain the spaghetti and rinse in hot water. Place the prawn chilli mixture into the pasta and stir over the heat until well mixed. At the last minute add the avocado pieces and serve immediately in pre-heated serving bowls.
Smoked Salmon with Spicy Mashed Avocado Recipe
A delicious starter, serves 6
- 4 Slices of Smoked Salmon
- 1 Small red onion, finely chopped
- 1 Small green or red chilli, finely chopped
- Juice of 1 lime
- 2 Avocados
Method
- Peel and chop the avocados and place into a large mixing bowl.
- Add the onion, chilli and lime juice. Mix together with a fork until the ingredients are evenly distributed. Leave the avocado slightly chunky.
- Rip slices of smoked salmon into approx 2cm pieces.
- Layer the avocado mix and the smoked salmon alternately into small serving glasses.
This dish can be prepared ahead of time. Covered and stored in the fridge it should be fine for up to 12 hours before it's required.
Heidi Brand - After winning first prize in an English Creative Writing competiton at school it took me over twenty years to re-discover the world of ...
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