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    Home » Vegetable Dictionary

    Avocados - all you need to know!

    Filed Under: Vegetable Dictionary

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    Avocados are one of my families most favourite “fruit vegetables” join us in our deep dive into this delicious superfood and discover our favourite varieties, nutritional info and how to choose, store and prep them.

    AVOCADOS WHOLE AND HALF

    Technically avocados are a fruit because they have a seed inside and are also members of the laurel plant family just like bay leaves.

    They are native to Central America and the West Indies with over 500 varieties but we are featuring our favourites which are readily available.

    in SEASON

    • HASS - pretty much all year-round
    • SHEPARD - Autumn/Fall
    • FUERTE - Autumn/Fall & Winter
    • REED - Spring

    NUTRITIONAL INFORMATION

    Not only are avocados delicious but they are extremely nutritious they are rich in energy and healthy fats as well as a good source of vitamin B, E, A and potassium.

    THE HEALTH BENEFITS OF AVOCADOS

    • Contain Vitamins C (used for growth and repair of tissues) and K (helps your blood to clot) and folate (helps produces and maintains new cells.
    • Contain the minerals potassium (helps to regulate blood pressure) and manganese (helps to regulate of brain and nerve function).
    • High in are high in monounsaturated fats, that helps lower bad cholesterol.
    • Also, contain dietary fibre for a healthy bowel.

    VARIETIES

    Hass -The most popular avocado variety they have a classic oval shape with a   small stone and pebbly texture. They have a creamy texture and the only variety that darkens when ripe, and they keep very well

    .

    Shepard – are longer and more elongated with a thin skin and a smooth glossy green skin which stays green. They remain firm when ripe with a nutty flavour and buttery texture. The only Avocado that doesn't turn brown when cut. Great for salads.

    Fuerte - Similar in shape and size to a Hass with dark green skin that doesn’t darken when ripe but bruises easily. They are very buttery, marginally oily with a rich, creamy flavour and notes of hazelnut.

    Reed – Reed avocados are easily recognisable because of their distinct round shape. They have a medium skin texture with pale flesh. Also, well known for remaining green even when fully ripened. Another one great for salads.

    HASS AVOCADOS
    SHEPARD AVOCADOS
    FUERTE AVOCADO
    REED AVOCADOS

    SELECTION & STORAGE

    • The majority of avocados are sold unripe as they bruise less easily. Make sure that your avocados are firm , heavy and on the large size as this usually means that there is more flesh than pit. To  choose a ripe avocado gently press around the stem and if it yields then the fruit is ripe. Hass are the only varieties that change colour from green to black when they are ripe, all other types are green when ripe.
    • Avocados should be stored at room temperature until they are ripe, you may be able to speed up the avocado ripening process we by placing unripe avocados in a brown paper bag with an apple or banana for two to three days.
    • After an avocado has ripened you may store to extend its life in your fridge otherwise you may ruin its flavour. You can store cut avocados by squeezing lemon juice on the cut flesh and keeping them covered in your fridge.

    PREPARATION

    For detailed preparation instruction see our detailed guide.

    PAIRINGS

    BEST PAIRINGS - chili's, citrus, butter, cream, bacon, roasted meat, seafood, fresh herbs such as coriander/cilantro, basil, mint & parsley

    SURPRISE PAIRINGS - tequila, cocoa, apple, eggplant

    SUBSTITUTIONS - chayotes/chokos, artichokes, mashed peas or beans

    Recipes to try:

    • SPINACH BLUEBERRY SALAD ON BLUE & WHITE PLATTER WITH LIMES & CILANTRO
      SPINACH & BLUEBERRY
    • VEGAN CELERY SALAD IN LANDSCAPE VIEW
      CHILEAN CELERY & AVOCADO
    • KETO AVOCADO SALAD IN LANDSCAPE
      AVOCADO SMOKED PAPRIKA
    • ARUGULA AVOCADO SALAD WITH SEEDS
      AVOCADO WITH SEEDS
    • COLOURFUL KALE AVOCADO SALAD
      COLOURFUL KALE & AVOCADO SALAD
    • DRIED-TOMATOES-&-AVOCADO-SALAD
      DRIED TOMATO & AVOCADO
    • ARUGULA-SALAD-WITH-AVOCADO-&-PRESERVED-LEMON
      ARUGULA SALAD WITH AVOCADO
    • AVOCADO & MANGO SALAD
      AVOCADO & MANGO SALAD
    • MEXICAN BEAN SALAD - LAND
      MEXICAN BEAN SALAD
    • PRAWN & AVOCADO SALAD

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    « How to prep avocado one step at a time
    Avocado Ranch Salad - a dairy free version! »

    About Anastasia

    Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

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