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maltatoday, SUNDAY, 24 JANUARY 2016 35 Fine food of the week ONCE accused of making the world fat, the avocado's health benefits were once overlooked. Native to Mexico and the sub- tropical regions of the American continent, the avocado has green, buttery flesh with a large central stone. There are a number of va- rieties though most common are the Hass variety – a knobbly, pur- ple black exterior with a creamy- textured rich flavoured interior and the Fuerte – a smooth green variety. The avocado is rich in protein and oil with the highest protein and oil content of any fruit or vegetable. Strict dieters tend to avoid avo- cados because of their relatively high calorie and fat content (138 calories and 14.1g of fat in a me- dium sized avocado). However the avocado gained its notoriety in the 1980s gaining its status as an unhealthy food at a time when high fat foods were being ban- ished from diets far and wide. The superfood contains benefi- cial monounsaturated fat and is packed with vitamins and nutri- ents and has been proved to be beneficial in weight management programmes. An avocado makes you feel fuller for longer. The soluble fi- bre slows the breakdown of car- bohydrates in the body slowing the release of energy. The oleic acid in the avocado sends feelings of satiety to the brain as well as actively lowering LDL cholesterol (the bad type). Research published in Archives of Medical Research has shown a decrease in total cholesterol lev- els in healthy adults after a seven day avocado-enriched diet, while adults suffering from cholesterol levels above the normal range registered a decrease in LDL cho- lesterol which causes heart dis- ease and an increase in healthy HDL cholesterol which prevents heart disease. The high fat content also makes the overall diet more palatable, making it less likely for dieters to give in to temptations and binge on sugary foods high in carbohy- drates and saturated fats. Avocados are packed with anti- oxidants and carotenoids which are fat – not water soluble – therefore the fat content in the avocado itself not only allows for more efficient absorption of the carotenoids in the avocado itself but in all the other carotenoid rich fruit and vegetables eaten in the same meal. Though officially a fruit, they have been characterised as vege- tables and used in a variety of cui- sines all over the world. Though native to Mexico, avocados grow well in Mediterranean and tropi- cal climates as they do not toler- ate freezing temperatures. Selection and storage Though avocados ripen on the tree they do not achieve the pal- atable softness that makes them so sought after until after they are picked. An unpicked avocado can stay on the tree for several months without spoiling. However once picked the avocado will quickly soften and eventually spoil. An avocado is ready to eat when it is hard but yields a little when pressed. Colour alone is not a good enough indicator of ripe- ness as though Hass avocados go dark green or black as they ripen, other varieties will retain their light green skins even when fully ripe. Avoid fruit with blemishes or that is soft to the touch. If you plan on eating the avo- cados in a few days stock up on harder fruit and ripen in a brown paper bag at room temperature – it will usually take between two and five days to ripen. Including an apple or banana in the bag ac- celerates the process because the fruit gives off ethylene gas, which acts as a ripening agent. Once ripe the fruit should be stored in the fridge, though for no more than two or three days. Once cut the flesh will turn brown quickly. To prevent browning add a little lemon juice and store in an air-tight container until ready to eat. Avocado flesh – again sprinkled with lemon – can also be frozen for up to five months. Clearing the name of the avocado Food Recipe of the week Sebastian De La Fuente Mexican cuisine is characterised by a number of ingredients, the avocado, the lime and jalapeno peppers. Guacamole is so true to its Mexican roots that once you take away the avocado, the remainder of the ingredients are the same colours of the Mexican flag; green – chilli, white – onion and red – tomato. Ingredients • 2-3 ripe avocados • 2 small tomatoes, chopped • 1 tbsp onion, finely chopped • 1 tsp crushed garlic • 1 ½ tbsp fresh coriander, finely chopped • ½ tsp ground cumin • 1 lime, juice only • Salt and pepper Method 1. Mix the tomatoes, the onion and the garlic. 2. Add the avocado and smash it with a fork, or preferably with the hands. It should stay chunky. 3. Add the fresh lime juice. 4. Add the cumin, coriander, salt and pepper and mix well. 5. Garnish with coriander. 6. Serve with tortilla chips. Tips: Leave the bone of the avocado in with the guacamole as it helps also to keep its green colour. The lime juice will stop oxidiza- tion of the avocado, which will stop the avocado turning brown. Guacamole The green buttery flesh of the avocado has been shown to reduce harmful LDL cholesterol levels while boosting healthy HDL cholesterol to prevent cardiovascular disease