Avocado is one of the most nutritious foods you can eat, containing nearly 20 essential nutrients, including vitamins E and B, potassium, fibre and folic acid. Avo contains good fats (as opposed to the nasty trans-fat version), which are not only cholesterol-free but also help the body to absorb other essential nutrients from whatever food you eat with the avo.
Quite apart from all those brilliant reasons to eat them though, they are also totally delicious and very reasonably priced too (in season, anyway) and it’s cheaper to buy the ones you “ripen at home”!
There’s a lot you can do with avos, ranging from soups to desserts, but one of the easiest and quickest ways to eat them – apart from straight out the skin with a spoon, of course – is to make guacamole. Once you’ve mashed the avo, you can add pretty much anything that takes your fancy to it – the ingredients below are just some of the most common. If you want to boost the protein content, chicken, bacon or feta cheese works really well, but avo goes with just about anything.
Once an avo has been cut, it goes brown very quickly unless you add something like lemon juice to slow the process. To save half an avo in the fridge, leave the pip in and wrap it up well in Clingfilm. The same goes for a salad – if made in advance – leave the pip in the mix till ready to dish up.
You can serve it on bread or toast, in a baked potato, on meat, on beans, or scooped up with chips, nachos or dipping vegetables like celery or baby carrots, just for example. Use your imagination and enjoy the delicious, nutritious delight that is avocado however you please!
- 1 large, ripe avocado
- 1T onion, finely chopped
- ¼ clove garlic, finely chopped
- 2T cucumber, finely chopped
- ½ tomato finely chopped
- 1T olive oil
- Lemon juice to taste
- Salt and pepper
- Yoghurt (optional – makes it stretch further and adds a tangy taste)
- Chilli (optional – if you like it hot)
Prepare the onion, garlic, cucumber and tomato. Mash the avo and add all the other ingredients. Taste and adjust seasoning, then serve immediately.
Image credit: blog.seasonwithspice.com