The avocado, commonly called the "alligator pear," is actually a fruit, although we generally treat it as a vegetable. Apparently "avocado" is an attempt to phonetically reproduce the Aztec name "ahuacatl." Originally the avocado tree, a glossy-leafed shade tree, was native to tropical America but is now a popular California and Florida crop. This luscious fruit can weigh as much as 3 to 4 pounds, be roundish or pear shaped, have a thin or a thick skin, be smooth or pebbly. Colour varies from greens to purplish and black. There are many varieties although all have a greenish-yellow buttery flesh surrounding a large round inedible pit. Many home gardeners have experimented with growing this pit, sometimes producing tall, spindly stems, but with little success producing fruit. The soothing, smooth, creamy-rich texture of the avocado has been known as vegetable butter and, as such, it is an excellent butter replacement, being an unsaturated fat and having a bland butter and vaguely nutty taste.

NUTRITIONAL INFORMATION

Avocados are a storehouse of nutrition. Most importantly the fat is a monounsaturated essential fatty acid. Note: No Cholesterol! The fruit also contains many vitamins — A, B, C, and E — and minerals — calcium, phosphorous, magnesium, iron, and sodium — which give it a high alkaline reaction in the body. The fruit oil gives avocado its high food energy while containing few carbohydrates, no starch, and very little sugar. Avocados also contain protein.

A study published in the American Journal of Clinical Nutrition showed that Vitamin E enhanced the immune response of people over sixty, and Earl Mindell (Anti-Aging Bible) recommends 400 i.u. Vitamin E daily. Mindell also states that many studies have documented the ability of Vitamin E to prevent blood clots which can thus help prevent stroke. As avocado is a good food source of Vitamin E, feel free to indulge!

Dr. Bernard Jensen says to take note of the avocado's copper and iron contents, which aid in red blood regeneration and the prevention of nutritional anemia.

For dieters, please avoid depriving yourself of this gem because of its reputation for being "fattening." This is unfounded. The avocado contains a natural fat that the human body is biologically adapted to digest with great ease, particularly when it is combined with veggies and/or carbohydrates such as bread or chips. One-half cup of avocado contains only 185 calories approximately. The low carb content of avocado also makes it useful in diabetic diets.

BUYING, STORING, AND COOKING

Avocados are available year round. Buy fruit that is heavy with a skin that is uniform in colour and without cracks or bruises. When choosing avocados for immediate use select slightly soft ones which yield to gentle pressing with the thumb. For later use choose firm fruits and leave them at room temperature to ripen. Ripened avocados may be stored in the fridge. Avoid buying soft avocados with mushy spots as these may be rancid or discoloured and unusable.

Avocados are best eaten when fully ripened. To prepare an avocado use a stainless steel knife and cut to the seed, completely around it, either lengthwise or crosswise. Twist and separate the halves. The flesh may be spooned out, or sections further sliced, and then peeled. A properly ripened avocado peels easily. To serve as is, slice either crosswise or lengthwise, dice, cut in halves, make avocado balls, or mash or puree for use. If one half of an avocado is to be stored rub the cut surface with lemon juice to prevent discolouration. Leaving the pit in also helps to preserve it. You may dip all pieces of avocado in lemon juice to maintain the colour if serving will be delayed. If you find you have more ripe avocados than you can use, mash and mix each cup of flesh with two teaspoons of lemon juice and freeze.

Avocados are great plain with a bit of sea salt or healthy mayo, cut into fruit and/or vegetable salads, blended, mashed, or pureed for dips, sauces, dressings, cold soups, toppings, and a great natural baby food.

Try mashed avocado with or without herbs or seasonings instead of butter or sour cream on baked potatoes. Try spreading avocado and a bit of honey on toast in the morning. My favourite is to spread whole grain toast with a skiff of mayo, then with lots of mashed avocado, then tomato slices — yum! This is my kind of toasted tomato sandwich. Avocado dips, especially guacamole, are excellent appetizers.

One large ripe avocado
2 tbsp minced onion
2 tbsp chopped red pepper
2 tbsp healthy mayonnaise
1/2 tsp sea salt
Pinch of dried dill

Fruit Avocado Snacks

#1 Alternate orange and avocado slices on a plate and serve.

#2 Dice orange and avocado. Toss with honey and shredded coconut. Serve.

Tortillas With Avocado

Warm tortillas in a steamer.

Filling #1:

Small cubes of firm tofu marinated in tamari and sauted in butter or olive oil
Grated cheddar or vegan cheese
Mashed avocado
Sprouts
Chopped tomatoes

Refried beans
Avocado slices
Toasted sunflower seeds
Salsa to taste
Chopped tomatoes

1 large avocado
1 medium tomato
1 small onion
1 tbsp lemon juice
1 tsp sea salt
1 clove garlic or to taste
1/8 tsp crushed red pepper
1 tsp tamari/soy sauce
1 tbsp olive oil

1 avocado
1/2 tsp spike or other vegetable seasoning
1/2 tsp cumin
1/2 tsp dried oregano

2 ripe avocados
4 ripe bananas
2 tbsp pineapple juice or honey (melted)
Optional pine nuts

1 avocado
1 tsp lemon juice
1 clove garlic crushed
1 tbsp healthy mayo

6 cups diced cooked potatoes
2 tbsp onion powder or fresh onion
2 cups chopped green or black ripe olives
2 cups diced avocado
1/2 tsp celery seed powder
1/2 tsp dill weed
2 tsp. sea salt
Chopped parsley

3 large avocados
Juice of one lemon
1 pound cooked shelled shrimp chopped (reserve 6 whole shrimp)
1 hot chili pepper — peeled, seeded, and chopped if fresh
1 hard cooked egg chopped
2 dozen pitted green or black olives chopped
Mayonnaise
Salt
3 tbsp fresh parsley minced

2 large avocados
Juice of one lemon or lime
1/2 cup honey (melted)
Lime or lemon wedges

2 mashed avocados
1 cup cottage cheese
Juice of one lemon

2 medium avocados
2 tbsp lime or lemon juice
4 cups cold chicken broth
Sea salt
Dash of tabasco
1 cup light cream
Paprika

*Ten Talents, **Fit for Life, ***The Unabridged Vegetable Cookbook, ****Natural Foods Cookbook, *****Gourmet Health RecipesReferences: Foods That Heal, Dr. Bernard Jensen; Anti-aging Bible, Earl Mindell; The Unabridged Vegetable Cookbook, Nika Hazelton; Book of Food Counts, Dr. Art Ulene.The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking, and Healing, is available in health food stores or by calling (306) 244-8890.