August 12, 2014
by Jason Ford
Ford on Food
The avocado is listed by ‘Guinness Book of Records’ as the most nutritious fruit on earth.
Avocado is rich in folate, mineral potassium, Vitamins A, B6, C and dietary fibre.
They do not contain cholesterol, as commonly mistaken, although they do contain more fat than any other fruit – yes, they are a fruit.
The natural fat found in avocado is mostly monounsaturated fat, which has the same healthy properties as olive oil.
Fuerte, Hass and Sharwil are the most common varieties found on the market.
With the diversity of varieties cultivated, avocado is available all year round.
They are often purchased unripe, and need to be ripened on the kitchen bench until the flesh softens.
Apart from different textures of the skin, which range from pale green and smooth to dark green and rough, the ripe flesh should always be a creamy butter texture.
In fact, you can substitute butter with avocado when making sandwiches.
For an interesting twist on an Aussie favourite, try avocado and Vegemite on toast.
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Avocado & Pumpkin Guacamole
- 150g ripe avocados, mashed
- 150g jap pumpkin, cooked and mashed
- 1 lime, juiced
- 1 chili, finely chopped
- 1 ripe tomato, finely chopped
- 1 clove garlic, crushed
- ¼ red onion, finely chopped
- 4 sprigs coriander, chopped
- 30ml extra virgin olive oil
- salt & pepper, to taste
- Tabasco sauce, to taste
- Combine all ingredients.
- Season with salt and pepper; add Tabasco sauce to desired spiciness.
- Serves with toasted bread, or sticks of crisp vegetables
Serves 6-8.
