Avocado is a tropical fruit that is a superfood with a powerhouse of nutrients and healthy fats. With globalization, it is now easily available in the local market.
Scientific Name
Persea Americana
Appearance
They have a pear-like or oval structure with a firm but thin peel that can range from bright green to dark purplish black colour depending on the variety and degree of ripeness.
The inner pulp is smooth and has a creamy texture due to high-fat content. This pulp goes from light green to whitish green and then yellow tones as it ripens. At the centre of the fruit, there is a single large seed called the “pit or stone.”
Purchasing and storing
Avocado selection should be done based on color, not just by squeezing it to check how soft it is or for bruises. One needs to avoid squeezing the avocado to check for firmness to prevent bruises and damage.
The bright green to olive/dark green color of the fruit means it is still raw and needs further ripening. When the skin turns brown-green, it is ready to eat, after which one can place it in the fridge to slow down the process or use it as required.
Finally, the skin turns purplish-brown-green; it is more on the riper side and becomes softer, hence it should be consumed quickly.
Remember- Avo ripens faster when kept near bananas and apples. Also, once cut, it is best kept in an air-tight container.
How to eat one?
Cut the fruit vertically around the centre seed and not through it. Then twist the fruit in a circular direction. It splits easily into 2 halves. Use a spoon to scoop out the flesh and consume it.
The seed can be removed by tapping it with a knife and twisting it out.
What does Avocado taste like?
They have a buttery, creamy texture and a slightly nutty flavour. Thus making them a great addition to both sweet and savoury dishes. Some varieties have a stronger flavour, while many the Indian varieties are very mellow, more towards bland.
Calories & Nutritional facts
100gm of the fruit gives 144 kcal, 2.95gm protein, 1.75gm carbohydrates, 13.86 total fat, and 6.69gm of fiber. It also contains calcium, phosphorus, omega-3, sodium, potassium, vitamin C, and various other nutrients.
All in all, they support heart health, gut health, blood regulation, reducing inflammation and improving satiety.
Culinary Use
- Salad
- Milkshake
Avo- cardamom milkshake is simple, easy, healthy, and super quick to make with just 4 ingredients. It is simple, wholesome, great on the gut, and has many other health benefits.
( Note: In case of dairy allergy, dairy can easily be replaced with nut milk or dairy-free milk, but be cautious, as that would also increase the overall fat content and increase the risk of allergies.
Avocado Milkshake
Equipment
- Mixer
Ingredients
- 1/4 cup Avocado
- 200 ml Milk
- 1/4-1/2 tsp Cardamom
- 1 tsp Sugar as per taste
- Ice
Instructions
- Slit the avocado into halves and remove the seed/stone from the center.
- Scoop out the pulpy part and use as much as required.
- Blend it in the mixer.
- Add in the milk, cardamom, sugar, and a lot of ice. Blenderize it into a smooth shake.
- Serve chilled.
Notes
- Increase or decrease milk to change consistency.
- In case you need a vegan beverage, replace the milk with almond or coconut milk.
- You can add nuts and seeds to the beverage.
- Spreads/Dips like Guavamole
Avocados reached Mexico around the 1500s. The Aztecs, who were the natives there, turned this healthy fruit into Guacamole, and originally, Guacamole was made with only avo and sea salt. It got its present-day name from the Nahuatl word-āhuacamolli, which translates to “avocado sauce”. The Aztecs believed it to be a natural aphrodisiac, thus gaining more importance. Some of the first recipes for this dip/spread were published in the 1400s. But it has become a regular in most households now.
Here is a simple and easy recipe to try it at home.
Guacamole
Equipment
- Bowl
Ingredients
- 1 medium Avocado
- 1 small Onion Finely chopped
- 1 medium Tomato-1 Finely cubed
- 1 tbsp Lemon juice
- 1/2 tsp Salt
Instructions
- Cut the avocado vertically into halves. Remove of the seed.
- Scoop out the pulp with a spoon.
- Mash it to desired consistency and then squeeze in a dash of lemon juice.
- Add in the onion, tomato and mix properly.
- Add in salt as per taste.
- Serve it as a dip with veggies, toast, nachos etc.
- Smoothies
- Desserts
Word of Caution
While this fruit is nutrient-dense and has many health benefits, it is high in calories and fat; therefore, portion control is key.
Also, people with latex fruit syndrome could end up with allergic reactions to this fruit. So it is best avoided.
Summary
This blog deep dives into the science and soul of avocados. From their nutrient-dense profile to what makes them a superfood. We explored how they support gut, skin, and hormone health, along with easy recipes like classic guacamole, avocado milkshake, and more.
If tropical fruits are your thing, you’ll love our deep dive into Longan- the sweet little powerhouse.
