Guest Blog Written By: Jenny Arena from Fables and Focaccia
Famed American botanist and plant explorer David Fairchild once said “the avocado is a food without rival among the fruits, the veritable fruit of paradise”. Mr. Fairchild was clearly ahead of his time as this glorious green fruit of Mexico has been garnering its place in the culinary spotlight recently. Beyond it being the new butter on toast and the ultimate party dip for chips, the avocado is actually a versatile super food.
Avocados, which are also known as “alligator pears” (because of their shape along with the texture of their skin) have been cultivated for over 10,000 years. There are a myriad of uses for this South American fruit (yes it is a fruit, a berry to be specific) with so many beneficial properties.
Avocados are great, and inexpensive, anti-aging and moisturizing tools for hair and skin. They can be used to make hydrating face masks, remedies for frizzy hair, dark circle and puffy eye correctors and hand moisturizers.
Nutritionally speaking, avocados are loaded with fiber, healthy omega-3 fatty acids, vitamins A, C, E and potassium. They contain less than one gram of sugar, have zero cholesterol and sodium, and are loaded with polyunsaturated fat (that’s the good stuff). They are higher in fiber and protein than any other fruit and are naturally gluten free, dairy free and vegan.
Here are some tips and tricks for buying, storing and preparing this delicious and nutritious food:
- Once an avocado is picked, it takes between seven and 10 days to ripen.
- To judge when an avocado is ready to eat, cup it in your palm and squeeze gently. It’s ready when it’s somewhat firm but gives in to gentle pressure.
- Speed up ripening by placing an avocado in a paper bag, or wrapped in newspaper, along with a banana or apple, and keep at room temperature.
- Keeping avocados in the refrigerator will slow down the ripening process
- Place leftover avocado with a small piece of onion in an airtight container in the fridge to prevent browning of the surface.
- Use avocados in place of butter when baking; they’ll help keep baked goods moister for a longer period of time.
The most common use for avocados is guacamole and while this is definitely a great way to enjoy the fruit, it can be sliced, diced and mashed and mashed into a number of delectable recipes. With BBQ season not too far off, you can cook thick slices of avocado on a grill for a nice, smoky flavor; or coat those slices in panko and fry or bake them off for a twist on crispy and creamy fries. Avocados can be combined with other fruits like strawberries and blended with orange juice for refreshing smoothies, or incorporated with basil and walnuts for a fresh tasting pesto to toss with pasta.
Perhaps the most unique use for avocados is in dessert. Pudding, cookies, cake and frosting are just some examples. A surprisingly decadent treat I learned to prepare recently was a raw vegan dessert of mini, chocolate and peppermint cheesecakes (recipe follows). So get creative and experiment in the kitchen with this true super fruit.
RAW PEPPERMINT CHOCOLATE AVOCADO CHEESECAKES
(recipe courtesy of The Healthy Maven)
Ingredients:
Filling ~
1 ¼ cups raw cashews (soaked in hot water for 1-2 hours or until soft)
½ lemon, juiced
½ cup full fat coconut milk
2 tbsp melted coconut oil or avocado oil
1/3 cup maple syrup
½ large avocado
1 tsp peppermint extract
Crust ~
1 cup pitted medjool dates
1 ½ cups raw walnuts
3 tbs unsweetened cocoa powder
Pinch of sea salt
¼ cup good quality chocolate for drizzling
Instructions:
1. In a food processor combine dates, walnuts and sea salt until broken down
2. Add in cocoa powder and process until crust comes together into a ball
3. Cut out small circles of parchment paper to fit a standard 12 cup muffin tin then line each cup
4. Divide the crust evenly among the 12 cups and press down into the tin creating a small well in each for the filling
5. Place all the ingredients for the filling in the food processor and process until well combined and smooth (about 2-3 minutes)
6. Divide the filling evenly into each cup
7. Freeze for 3-4 hours or until the filling has completely hardened
8. Remove from the freezer and let stand before pulling the cheesecakes out of the tin
9. Place the cheese cakes onto a plate
10. Melt the chocolate in the microwave or double boiler then drizzle chocolate on each cheesecake with a spoon. The chocolate will harden over the cheesecakes
Serve immediately. Enjoy!
Store any leftovers in the freezer.
Buon Appetito!
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