Avocado, the butter pear
TAKE nutrient-rich avocado to beat aging and keep cancer at bay with these entrees compiled by IYABO AYANDARE.
AVOCADO, scientifically named Persea americana, also called butter pear or alligator pear, is a tree native to the Caribbean, Mexico, South America and Central America, classified in the flowering plant family, Lauraceae, along with cinnamon, camphor and bay laurel. The name "avocado" also refers to the fruit (technically a large berry) of the tree that contains a pit (hard seed casing) which may be egg-shaped or spherical.
Avocados are a commercially valuable crop whose trees and fruit are cultivated in tropical climates throughout the world (and some temperate ones, such as California), producing a green-skinned, pear-shaped fruit that ripens after harvesting. Trees are partially self-pollinating and are often propagated through grafting to maintain a predictable quality and quantity of the fruit.
Avocados have not only been used for consumption purposes, but have also been utilised for treating a number of health and skin problems. Though very high in nutritional value, avocados comprise of a lot of calories too and are thus, advised to be consumed in moderation.
About 75 per cent of an avocado's calories come from fat, most of which is monounsaturated fat. Avocados also have 60 per cent more potassium than bananas. They are rich in B vitamins, as well as Vitamin E and Vitamin K. They have the highest fibre content of any fruit - including 75 per cent insoluble and 25 per cent soluble fibre.
A fatty triol (fatty alcohol) with one double bond, avocadene is found in avocado.
Avocado paste has been recommended to clear rashes and rough skin, making the skin smoother. Being rich in magnesium, an avocado helps produce energy and is good for muscle contraction and relaxation. Avocados have been found to be helpful in lowering cholesterol levels, because of the presence of beta-sitosterol.
Again, regular consumption of avocados has been confirmed good for those suffering from psoriasis and bad breath. Rich in both C and E vitamins and both of the vitamins having antioxidant properties, which helps in slowing down aging process.
Researches have shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells. Also, like olive oil, avocado is confirmed high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
The flesh of a fresh ripe avocado is recommended on sun-burnt skin as it helps in soothing the affected area.
Again, glutathione, present in avocados, acts as an antioxidant and helps neutralise free radicals that can cause cell damage and lead to diseases. Avocado, being rich in monounsaturated fats, helps lower LDL (bad) cholesterol and boost HDL (good) cholesterol. Experts also recommend avocado for people suffering from digestive and circulatory problems. The potassium in avocados helps keep the body's electrolytes in balance while the presence of folate in avocados promotes healthy cell and tissue development and also lower risk of developing stroke.
Avocados are very protective against heart disease as well as various forms of cancer. One cup of avocado has 23 per cent of the recommended daily value of folate.
Studies show that people who eat diets rich in folate have a much lower incidence of heart diseases than those who don't. The Vitamin E, monounsaturated fats and glutathione in avocado are also great for the heart.
Traditionally, avocado has been used to treat people who have sexual problems. Avocado is also an excellent source of glutathione, which is an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Want to look 10 years younger? Then do it with these palate-pleasing avocado recipes.
Corn and avocado salsa
Recipe for four servings
3 fresh corn, husks and silks removed
2 avocados - peeled, pitted and cubed
1 red onion, finely diced
1 red bell pepper, seeded and diced
1tablespoon garlic, minced
1tablespoon ground cumin
1 teaspoon crushed red pepper flakes
Cup chopped fresh cilantro
1/3cup red wine vinegar
2 tablespoons olive oil
Cup fresh lime-juice
Pinch salt and black pepper to taste
Place corn in a large pot with enough water to cover and bring to a boil. Cook until kernels are tender but crisp, about 25 minutes. Drain and cool in cold water. Use a knife to scrape kernels from the cobs.
Place kernels in a medium bowl. Stir in avocados, red onion, bell pepper and garlic. Add cumin, red pepper flakes and oregano. Mix in vinegar, olive oil, and lime juice. Season with salt and pepper and serve.
Avocado salad
Recipes for five servings
2 avocados - peeled, pitted and diced
1 sweet onion, chopped
1 green bell pepper, chopped
1 large ripe tomato, chopped
Cup fresh cilantro, chopped
Lime, juiced
Dash salt and pepper to taste
In a medium bowl, combine avocados, onion, bell pepper, tomato, cilantro and lime juice. Gently toss until evenly coated. Season with salt and pepper.
Banana avocado pudding
Recipe for three servings
2 bananas
An avocado
Place banana and avocado in a food processor, blend until smooth. Refrigerate for 20-30 minutes and serve.
Avocado chutney
Recipe for five servings
1 large avocado (peeled and mashed)
1 small tomato (chopped)
2 tablespoons lemon juice
1/2 cup fresh coconut (shredded)
2 tablespoons shallots (chopped)
2 garlic cloves, unpeeled
1/2 teaspoon salt
1/2 cup cilantro (chopped)
1 chilli pepper (chopped)
2 tablespoons coconut, shredded
Dry roast the two tablespoons coconut in a dry skillet on medium heat. Stir constantly until uniformly golden brown. In a bowl containing mashed avocado, add 1/4 cup coconut, tomato and lime juice, mix well. In a skillet, dry roast garlic cloves with skin over medium heat until skins starts to brown. Remove skin and place in a blender. Add shallots to the blender along with salt and process to a paste. Add the garlic paste to the avocado mixture. Also, add cilantro and chilies. Stir well to mix. Garnish with roasted coconut and serve with dosas.
Avocado and cheese sandwich
Recipe for five servings
4 bread slices
1/2 teaspoon mayonnaise
1/2 teaspoon Dijon mustard
6 drops balsamic vinegar, to taste
2 cheeses (sliced)
2 ripe avocados (pitted, peeled and sliced)
4 large ripe tomatoes (sliced)
Pinch salt to taste
5 teaspoons black pepper, freshly ground
2 leaves lettuce
Mix mayonnaise, mustard and balsamic together, then spread it thinly on one side of each slice of bread. Place cheese on mayonnaise mixed with mustard side of a piece of bread.
Spread the slices of avocado next, then the tomato and season to taste with salt and pepper; then top with lettuce and the other slice of bread with the mayonnaise/mustard side facing the lettuce.
Baked stuffed avocado
Recipe for six servings
1 large onion, diced (preferably white)
1tablespoon butter
2 large ripe avocado pears (cut into halves and stones removed)
4 ounces chopped almonds
4 ounces Gruyere cheese (diced)
4 tablespoons Parmesan cheese (chopped)
2 tablespoons parsley (chopped)
2 tablespoons sherry
1teaspoon salt
1teaspoon black pepper (freshly grounded)
Preheat oven to 345 degrees. Fry onion in butter for five to10 minutes. Scoop flesh out of avocado with a teaspoon, then dice the flesh.
Add onion to the avocado together with the Brazil nuts, cheeses, parsley and sherry. Season with salt and pepper. Place mixture back into the avocado shells and place in a shallow ovenproof dish. Bake for 12 to15 minutes and serve immediately.
Avocado milk shake
Recipe for four servings
2 litres milk
3 avocados (halved and peeled)
1/2 cup sugar
Blend avocados in a blender for three to five minutes until smooth. Add sugar and milk. Stir very well and refrigerate for 20 to 30 minutes. Serve chilled.
