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Avocado

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The History

Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world. They have a green-skinned, fleshy body that may be pearshaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Avocado trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.

Nutrient Values (per 100g)

Energy               670 KJ (160 kcal)
Carbohydrates   8.53g
Fat                      14.66g
Protein                2g

 

Avocado Dip

THE STUFF YOU NEED:
2 avocados- peeled, pitted and diced
¾ cup sour cream
¾ cup salsa
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon salt
a dash of black pepper

STUFF YOU DO:
In a medium bowl, mash the avocados with a potato masher. Mix in the sour cream, salsa, cumin, garlic powder, salt and pepper. Chill at least 30 minutes before serving.

 

Avocado Feta Salsa

THE STUFF YOU NEED:
2 plum tomatoes, chopped
1 ripe avocado- peeled, pitted and chopped
¼ cup finely chopped red onion
1 clove garlic, minced
1 tablespoon snipped fresh parsley
1 tablespoon chopped fresh oregano
1-tablespoon olive oil
1 tablespoon red or white vinegar
4 ounces crumbled feta cheese

STUFF YOU DO:
In a bowl, gently stir together tomatoes, avocados, onion, and garlic. Mix in parsley and oregano. Gently stir in olive oil and vinegar. Then stir in feta. Cover, and chill for 2 to 6 hours.

 

Avocado Soup With Chicken and Lime

THE STUFF YOU NEED:
4 (6 inch) corn tortillas, julienned
1 1/2 tablespoons olive oil
1 white onion, sliced thinly
8 cloves garlic, thinly sliced
4 fresh jalapeno peppers, sliced
8 ounces skinless, boneless chicken breast halves – cut into thin strips
1 quart chicken broth
1/4 cup fresh lime juice
1 tomato, seeded and diced
salt and pepper to taste
1 avocado – peeled, pitted and diced
1/4 cup chopped fresh cilantro

STUFF YOU DO:
• Preheat oven to 400 degrees F (200 degrees C).
• Arrange tortilla strips on a baking sheet and bake in preheated oven until lightly browned, 3 to 5 minutes.
• In a large saucepan over medium heat, cook onion, garlic and jalapenos in olive oil until lightly browned, 4 to 5 minutes. Stir in chicken, chicken broth, lime juice, tomato, salt and pepper. Gently simmer until chicken is cooked, 3 to 5 minutes.
• Stir in avocado and cilantro and heat through. Adjust seasonings.
• Ladle soup into bowls and sprinkle with tortilla strips to serve.

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