The Autumn Kitchen: avocados

A slight nip in the evening air signals the change of season from hot summer months to the cooler autumn days. With the change in seasons comes a change in the fresh produce available on the supermarket shelves.  With so much wonderful fresh produce to adorn our dinner plates in autumn, it is an arduous task to highlight a single fruit or veggie. However, in this issue of The Autumn Kitchen we look forward to the arrival of one of natures most luxurious of foods- the avocado.

Avocado pears are a member of the berry family, and are thus botanically classified as a fruit and not a vegetable. Whether you’re enjoying the pear-shaped fuerte variety or the egg-shaped hass charactertics, the slightly dark, rough skin and rich, nutty taste of the avocado flesh is unmistakable. The fruit is distinctly yet subtly flavoured, and of a smooth, almost creamy texture. Noted food writer Gaylord Hauser once said of avocados, “In this single delectable fruit are combined the protein of meat, the fat of butter [but much more wholesome!], the vitamins and minerals of green vegetables, the flavour of nuts, a six course dinner ".

NUTRITIONAL CONTENT OF AVOCADO

 Some people in their attempts to be health-conscious avoid avocados due to the relatively high fat and kilojoule content. One serving of avocado is the same as 35g or 1/8 of the fruit, and one teaspoon of avocado oil, with up to 90% of the kilojoules in the form of fat. Avos are high in vitamins E and K, folate, and potassium. Avocados are cholesterol free, and low in sodium and sugar.

Avocados have become increasingly popular in recent years as word of the many health benefits spreads. In fact, the local store Woolworths reports that avocados are one of their top 10 most sold products in their stores.

 5 REASONS TO EAT AVO

1.    Avos are heart healthy

There is a lot of evidence to indicate that eating avocado may reduce the incidence heart disease. Avocados are high in monounsaturated healthy fats that help lower bag LDL cholesterol and increase the good LDL cholesterol. Since high cholesterol is one of the main risk factors in heart disease, a diet high in monounsaturated fatty acids will thus helps cut your risk for coronary heart disease and stroke.

Also, avocados contain more potassium than 45 other fruits and vegetables.  Potassium is a mineral that when included as part of healthy diet helps to lower blood pressure.

2.    Avos can protect your unborn baby

In women who are pregnant or planning on falling pregnant, avocados help protect the unborn baby. Avocados are rich in folic acid, a B-vitamin that s esstbeol for the development of a growing foetus. Folic acid is also associated with a lower risk of heart attacks and heart disease.

3.    Avos keep the wrinkles at bay

High in vitamin E, avocados are a great food in the fight against signs of ageing is the avocado. Vitamin E is a fat-soluble vitamin that, when incorporate into the cell membrane, helps to plump up the cell and therefore the skin, too.

4.    Avos help control weight

Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. Researchers have found the monounsaturated fats in avo help speed up the basal metabolic rate (compared to unhealthy saturated fat). The high fat content also gives a quicker feeling of fullness, thus helping to reduce overeating, and helps make the diet more appetizing, reducing the temptation to binge on foods high in sugars or saturated fats.

5.    Avos keep the gut healthy

High in soluble and insoluble fibre, avocados help keep the gut healthy and pour digestive system running smoothly. Smith et a/. (1983) compared the fibre content of 16 fruits and 18 vegetables. Of the 34 food sources, only the avocado had large amounts of both soluble and insoluble fibre (it had, respectively, 2.1 % and 2.7% by fresh weight). High fibre diets are encouraged in the prevention of cancers of the digestive tract

Also, a high fibre diet is encouraged in weight loss as it keeps you fuller for longer and slows the breakdown of carbohydrates, preventing quick rises in blood sugar levels and sopping cravings in their tracks.

HOW TO ADD AVO TO YOUR DIET

ü  Garnish soup with freshly mashed avo mixed with parsley, dill, chives or coriander. Add cumin for a distinct and interesting flavour.

ü  Use as a dip. Mix avo with salt, black pepper, diced onion, chillies and coriander leaves. Add sour cream and lemon juice.

ü  Top a slice of toast with avo and garnish with salt and black pepper for a health breakfast meal. Also, avocados are a great filling for scrambled eggs.

ü  Add avocado slices as a sandwich filling such as tuna, salmon, chicken or turkey.

ü  Mash avo and use as a spread on wraps and pita as an alternative to mayonnaise.

ü  Avocado oil is light and milk oil and mixes well with other foods, bringing out the flavour of other foods, instead of dominating them such as olive oil and other oils. Use avocado oil in salads and vegetable dishes. It is also suitable for use in roasting, baking and drying.

ü  In South America, avocados are enjoyed sweet and savoury. Sprinkled with sugar, they are eaten as dessert, or pulped and made into ice cream.

ü  The flesh of the avo is prone to enzymatic browning when exposure to air. To prevent this, sprinkle lemon juice on the avo when peeled.

ü  Wrap a hard avo in a brown paper bag with a ripe banana or apple to ripen more quickly. The ripe fruit gives off ethylene that hurries the avo's ripening.

Click here for more quick and easy ways with avos courtesy of the Woolworths Taste magazine.  Also, visit the South African Avocado Growers Association for more info on the wonderful fruit.