Issue link: https://maltatoday.uberflip.com/i/800760
maltatoday, SUNDAY, 19 MARCH 2017 35 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 pro- tein and oil with the highest pro- tein 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 un- healthy food at time when high fat foods were being banished from diets far and wide. The superfood contains ben- eficial monounsaturated fat and is packed with vitamins and nu- trients and has been proved to be beneficial in weight management programmes. An avocado makes you feel fuller for longer. The soluble fibre slows the breakdown of carbohydrates in the body slowing the release of energy. The oleic acid in the avo- cado sends feelings of satiety to the brain as well as actively lowering LDL cholesterol (the bad type). Research published in Archives of Medical Re- search has shown a de- crease in total cholesterol levels 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 cholesterol which causes heart disease 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 – there- fore the fat content in the avocado itself not only allows for more efficient absorption of the carot- enoids 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 vegeta- bles 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 tolerate 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 yield a little when pressed. Colour alone is not a good enough indicator of ripeness as though Hass avocados go dark green or black as they ripen, oth- er 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 avocados in a few days stock up on harder fruit and ripen in a brown paper bag at room temperature – it will usu- ally take between two and five days to ripen. Including an apple or banana in the bag accelerates 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 brown- ing 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. Fine food of the week Food Makes 12/14 • 200ml water • 75g butter • 125g plain flour (sifted onto a square of grease- proof paper) • Pinch salt • 4 eggs - beaten • 1 tsp grated orange rind • 1 tsp grated lemon rind • For the Filling: • 500g ricotta • 50g candied peel or glace cherries • 2 tbsp grated black choco- late • 2 tbsp icing sugar • 100g hazelnuts or almonds – roasted then chopped, half for the filling, and half to top the żeppoli Also to top the puffs: • Maltese honey and a pinch of cinnamon • Also you will need some oil for deep frying Method 1. Place water and butter in a pan over low heat until butter is melted. 2. Bring to the boil and then add your sifted flour and salt, stir until mixture forms a ball and leaves the side of the pan. 3. Remove from heat immedi- ately and cool slightly. 4. Place mixture into bowl of electric mixer, add the grated rind of an orange and a lem- on, and turn on to low speed. 5. Add the beaten eggs a little at a time, beating well after each addition making sure the dough is well mixed. 6. The mixture should be very thick, smooth and glossy. 7. Heat oil in a pan for deep- frying. 8. When very hot, add table- spoons of the choux pas- try and cook till they are all 'puffed up' and begin to 'split', and rise to the surface. (Cook about four at a time). 9. Drain well on kitchen paper and when cool split three quarters of the way through. 10. To make the filling, mix the ricotta with the chopped can- died peel, or chopped glace cherries, grated chocolate and the 50g chopped roasted nuts. 11. Place large spoonfuls of this mixture into each puff and when all done, drizzle some Maltese honey on the tops and sprinkle a little amount of cinnamon and the other half of your roasted chopped nuts. Serve immediately. Recipe of the week ZEPPOLI On the feast of St Joseph we traditionally make zeppoli. These local delicacies are, in fact, profiteroles, made with choux pastry, that are deep-fried instead of baked, and stuffed with a sweet ricotta filling. Clearing the name of the avocado The green buttery flesh of the avocado has been shown to reduce harmful LDL cholesterol levels whilst boosting healthy HDL cholesterol to prevent cardiovascular disease