Angela Day
Whether you slice, dice or mash avocados, they will add flavour to any dish.
Avocados are one of the healthiest foods to help us build up our resistance to colds and flu, so try to include them regularly in your diet.
* Oleic acid in avocado can help lower cholesterol.
* Potassium in avocado helps to regulate blood pressure.
* Avocados improve the ability of the body to absorb carotenoids.
* Avocados are an excellent antioxidant.
* Avocados are used in the treatment of skin disorders.
* Avocados are beneficial to people who suffer from digestive problems.
HOW TO SELECT AND STORE AVOCADO PEARS
* A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks.
* If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavour.
* A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.
* The two most common varieties found in this country are the Hass and Fuerte. The Hass avocado has a pebbled dark green or black skin which darkens on ripening, while the Fuerte avocado has smoother, brighter green skin.
* The Edranol variety has thick green-coloured skin with small corky speckles, and they stay green even when ripe. The skin shrivels at the stem end if picked prematurely.
* The Ryan variety is more egg-shaped with a slightly rough skin. It also does not change colour on ripening.
* The Pinkerton variety has a defined neck when compared to other varieties. Its skin also stays green when ripe.
* A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days.
* Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. It is best to refrigerate a whole avocado to avoid browning that occurs when the flesh is exposed to air.
* If you have used a portion of a ripe avocado, store the remainder in the refrigerator in a plastic bag, wrap with plastic wrap or place on a plate and cover with plastic wrap. Sprinkling the exposed surface with lemon juice will help to prevent it from browning.
BREAKFAST AVO WITH BACON AND EGG
Serves 4
1-2 avocados, peeled, pitted and cut into thick slices
lemon juice
salt and pepper
rashers of streaky bacon
2 English muffins, split and toasted
rocket leaves
poached eggs
HOLLANDAISE SAUCE
4 egg yolks
30-40ml lemon juice
200g butter
salt and pepper
Sprinkle the avocado slices with lemon juice and season.
Wrap each slice with a piece of bacon.
Place on a lined baking tray and cook in the oven at 200degC for 10-15 minutes until the bacon is cooked.
Place the toasted muffin half on a serving plate, and top with a little rocket.
Add 2 to 3 slices of bacon-wrapped avocado. Place your poached egg on top and pour over some hollandaise sauce. Serve immediately.
HOLLANDAISE SAUCE: Place egg yolks and lemon juice in a food processor. Process until well blended.
Place the butter in a pot and heat until the butter has melted and the mixture has just come to the boil.
With the processor running, pour in the boiling hot butter. Season with salt and pepper and adjust the lemon juice to taste.
Keep the mixture in a glass bowl placed over hot water until required.
CAULIFLOWER BAKE WITH AVOCADO
Serves 4
1 large cauliflower
60ml olive oil
45ml lime juice
5ml cumin seeds
salt and pepper
60ml chopped coriander
250ml grated cheddar cheese
1-2 avocados, peeled and diced
extra coriander for serving
Break the cauliflower into small florets. Put in a bowl.
Combine the olive oil, lime juice, cumin seeds and seasoning and mix well.
Add to the cauliflower together with the coriander and toss well.
Set aside to marinate for 1 to 2 hours.
Mix through the cheese. Transfer the mixture to an ovenproof dish and bake at 180degC for 20 minutes or until the cauliflower is tender.
Remove and scatter the diced avocado over it, season and sprinkle with extra coriander. Serve warm.
GRILLED STUFFED AVOCADOS
Serves 4 as a side dish
400g tin of chickpeas, drained and rinsed
3 spring onion, chopped
1 small Mediterranean cucumber, peeled and diced
125g baby tomatoes, quartered
30ml olive oil
15ml lemon juice
salt and pepper
2 large avocados, pitted
olive oil for brushing
DRESSING
125ml double thick yoghurt
30ml tahini
10-15ml lemon juice
15ml honey
salt and pepper
Combine chickpeas with the onion, cucumber and tomatoes. Pour over the olive oil, lemon juice and seasoning. Set aside.
Brush the avocado halves with olive oil and cook on a griddle pan until charred. Remove and season well.
Fill the hollow with the chickpea mixture and serve drizzled with the dressing.
DRESSING: Combine all the ingredients.
AVOCADO PISTACHIO ICE CREAM
Serves 4-6
2 large avocados, peeled and diced
60ml lemon juice
5ml vanilla extract
2ml salt
250ml creme fraiche
125ml honey
80ml fresh cream
45ml pistachio nuts, lightly toasted and roughly chopped
In a blender or food processor, place the avocados, lemon juice, vanilla, salt, creme fraiche, honey and cream and blend until very smooth. Fold in the nuts.
If you have an ice cream machine, it can now be churned until thick. Alternatively, the mixture can be turned into a suitable container and frozen until solid.
Remove from the freezer 10-15 minutes before serving.
LAMB KOFTAS WITH AVO SALSA
Makes 12
500g lamb mince
1 red onion, chopped
10ml chopped garlic
250ml fresh breadcrumbs
10ml ground cumin
10ml ground coriander
salt and pepper
1 egg
125ml chopped coriander
olive oil for cooking
SALSA
2 avocados, diced
1 small red onion, finely chopped
125g baby tomatoes, halved
5ml chopped garlic
45ml sweet chilli sauce
30ml lemon juice
30ml olive oil
salt and pepper
125ml chopped coriander
Combine all the ingredients for the lamb in a food processor and mix until well blended. This can also be done by mixing them in a bowl.
Shape into ovals, brush with olive oil and cook in a griddle pan until done.
Thread on to skewers and serve with the salsa. The kofta can also be threaded on to soaked wooden skewers and cooked on a braai.
SALSA: Combine all the ingredients and mix well, taking care not to get the avocado mushed.
ANGELA DAY
The Angela Day cookery column is published in The Star, the Cape Argus, the Daily News and the Pretoria News.
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