Easy avocado

Press, 18 March 1988, Page 18

Easy avocado

By

ROBYN McDONALD

Luxurious, quick-to-pre-pare and nutritious, avocados are the "ultimate fast food.” High in fibre, containing more 'protein than other fruits and almost no carbohydrate, ' they also have significant quantities of vitamins A, 882 C and E, and minerals pottasium,' phosphorus, magnesium and (iron. The oils > they contain are unsaturated and sojdo not in.l crease, the 'cholesterol levels in (the bloodstream and. each hailf an avocado - contains, j an- average of 138 calories i (550 kilojoules). | | i / Avocados (are protected during storage from nutrient loss by their tough outer skin and. prepared in the following.ways, lose none of their nutrient content by cooking heat. Hass ayocados. the main variety in mid-sum- , mer turn black when ripe, and other earlier or later varieties remain green. • However, all avocados are ripe when, cradled in the

palm of the hand, they yield slightly to gentle pressure. There are man y ways ( to prepare avocados , which take only moments to serve. Simply cut in half lengthwise, with the pit or stone removed, it provides a handly cavity in which to squeeze lemon, j pour dressing or spoon a simple filling. Peeled and sliced, avocado makes a decorative platter hlone or forms the perfect' .topping for a salad. I Pureed or mashed, it is delicious in chilled soups, dips and drinks, or used as ?a ‘spread on bread instead! of butterAvocado soup 2 ripe avocados, chilled 2 cups chicken stock, chilled 2 tablespoons fresh lemon juice 1/2 teaspoon salt pinch cayenne pepper 14 cup milk, chilled 1/2 cup cream, chilled 4 thin slices lemon for garnish

Halve and pit avocados. Scoop out flesh into a bowl. Mash lightly. Combine with remaining ingredients. Puree in two batches in a blender or food processor until smooth. Serve immediately, garnished with lemon slices. This soup may be refrigerated, covered, for no more than , two hours or the soup will begin to discolour. Avocado ‘wake up’ j This drink is especially ,good for- invalids and children as it is easily digested (and contains many essential nutrients. l / 2 ripe avocado >/ 2 banana 2 cups chilled orange juice, fresh or canned 2 thin slices orange for garnish (optional) Place all ingredients in blender or food processor. Blend until smooth. Pour into chilled glasses. Garnish with orange slices, and serve immediately.