Avocado Recipes

Avocados May Help Protect the Liver
Alan Franciscus, Editor
http://www.hcvadvocate.org/200102/page7.cfm

New research from Japan indicates that the common avocado (Persea americana) may help to protect the liver from damage.

The researches fed rats avocados and 22 different fruits and gave them
D-galactosamine, a substance that causes liver damage in an effort to find
fruits that would help protect the liver.

The rats that were given avocado obtained the least amount of liver damage from the D-galactosamine. The researchers are now analyzing the compounds in avocado and other fruits to determine if there are chemicals in the fruit that can explain the protective effect. They hope to be able to isolate the chemicals in these fruits to use for future drugs.

Now, let's keep in mind that this study was on RATS and not humans and
little conclusions can be drawn at this time.

However, eating fresh fruits have long been known to supply many vitamins,
minerals and other nutrients necessary for good health. Additionally, it is
always best to obtain nutrients in the form of fruits and vegetables rather
than from nutritional supplements.

Avocado is native to Central America and was eaten by the Aztec, Mayan and Inca peoples. Avocados are a cholesterol-free, sodium-free, low saturated fat food with only 5.0 grams of fat per serving-1/5 of a medium avocado. The fat found in an avocado is monounsaturated, believed by some scientists to protect against heart disease and certain kinds of cancer. Avocados are nutrient dense in potassium, folate, dietary fiber, vitamin C, vitamin E,riboflavin and vitamin B6.  Other fruits that the researchers believe will help protect the liver include:

Watermelon is native to the Kalahari Desert and was first harvested over
5,000 years ago in Egypt. The watermelon is mostly water but is an excellent source of Vitamin A and C, potassium, micronutrients and water-soluble fiber.

Grapefruit originated in Jamaica and is a good source for vitamin C,
inositol, Folic Acid and fiber.

Lychee is a native to low elevations of the provinces of Kwangtung and
Fukien in Southern China. Lychee's are very high in Vitamin C and supply
adequate amounts of dietary fiber and iron.

Figs are one of the earliest fruits cultivated by man and are native to
areas from Asiatic Turkey to northern India. Today, the United States,
Turkey, Greece and Spain are the primary producing nations of dried figs.
Figs are good sources for calcium, iron and fiber.

Kiwi Fruit, common name for a southeast-Asian vine, also called Chinese
gooseberry and yangtao. Kiwi is considered one of the most nutritionally
dense of all the major fruits, with lots of vitamin C, and Lutein, which is
believed to reduce the risk of cancer and heart disease as well as other
diseases. Kiwi also contains both soluble and insoluble fiber, copper,
potassium, Folate, Magnesium, and Vitamin E.

Cherries were considered a delicacy for Greek, Roman and Chinese Noblemen for centuries. Cherries were brought to America by ship in the 1600's and today, the U.S. cherry industry produces over 650 million pounds of cherries each year. Cherries are high in melatonin and anti-oxidants and are a good source for vitamin A, vitamin C, calcium, iron, phosphorus and potassium.

Japanese Plums have been growing in their native areas for several thousand years and were introduced into the New World in the late 1800s. Plums are high in riboflavin (B2), vitamin C, and calcium.

Papaya or the edible 'tropical papaya' (called by the English and their
colonial descendants 'paw paw') is a fruit native to the tropical lowlands
of eastern Central America. One serving of papaya will meet about 20% of an adult daily folate needs, and provides about 75% of an adult's daily
requirement of vitamin C.
 

Chetday.com
The avocado is truly one of nature's most wonderful gifts. I'm embarrassed to admit it, but I wouldn't touch an avocado for my first 22 years on this wonderful earth. But then I got married and my young bride made some guacamole and I decided to try it, though not without a grimace and some hesitation.

Well, one bite and I was mentally kicking myself for passing on avocados for my entire youth. I've made up for my guacamole and avocado deficiency for the past 31 years, I'm happy to report and rarely go more than a day or two without an avocado or guacamole.

Although the best thing to do with an avocado is to eat it fresh, some goodtips on storing avocado did come in last week, and I want to share them here.

From Maria G.: "Put the ripe avocado in the blender or mash it with lemon juice salt and pepper and will  last in the refrigerator for about a week.  Guacamole is an ideal way  to make it last. I don't think is a
good idea to freeze it."

From Karen D.: "In regard to avocados. I put them in the food processor with 4 or 5 peeled garlic cloves and then mix and put in ice trays. My mother puts  garlic, lemon juice, and Bragg Liquid Aminos to taste  and then freezes in ice trays. Then we pop them out  and put in bags. Then when we need them, we just  defrost them in mason jars and put over our salads or on baked potatoes. Hope this is helpful."

From Carol Anne J.: "I love avocados and often  will have a half of an avocado, dribbled with dressing, for lunch. To preserve leftover avocado, spray the  remaining half with cooking oil or spread with soft shortening or butter. Soft shortening or butter works best, but the spray is quick and easy. Place the avocado in a covered container and refrigerate. The
leftover avocado will keep for another day or two."

From Sharon B.: "I can tell you what has worked for me when I have had several avocados and couldn't use  them before they went bad. When the avocado is very  ripe, peel it and cut into chunks. Then mash the chunks
with a fork tine or a potato masher. I do this on a  large plate or platter, so I can spread it out. Then  I squeeze half a lemon or lime over the top, stir thejuice and the avocado together, and put into freezer containers. When thawed, there may be a small amount of liquid on top of the avocado. Just stir the liquid into the mixture, and then use the puree however you like.  I usually make guacamole, by adding salsa, and
it is also good just spread on bread and adding salt and pepper.  Adding sliced tomatoes and fresh sprouts makes a delicious sandwich."

From Alice L. H.: "I have successfully frozen the whole avocado. Peel it and cut off the chunks and use as fresh.  Mostly in salads. Peace."

From Jeff B.: "On the subject of avocados... I  agree that raw avocados are the only way to go, but if one wishes to prolong the life of an avocado that has already been sliced, they can do two things. One, if the fruit is cut in half and only one half is used,make sure to keep the seed intact with the remaining fruit. Second, if mixed into a puree, if lemon juice
is added it will preserve longer (citric acid is a common preservative in processed foods).  Most recipes for guacamole include lemon juice, which is why guacamole lasts longer than plain mashed avocado. Of course, no matter what you do avocados oxidize and spoil quickly, so the best course of action is to eat an entire fruit at once." 

From: Gail G.: " We eat avocados nearly every day, so I always have a supply on hand. I buy hass avocados as my first choice. I usually buy them when they're green and hard (that way I know they haven't been bruised) and I just leave them out til they  become ripe (dark and soft, but not mushy... you get a feel for it). Then I refrigerate them. They  stay good in the frig for at least 2 weeks. I sometimes keep them longer. They probably continue to ripen a  little in the frig, but not much. We keep our frig between 32 and 40 degrees. If I don't plan well, I have to buy one or two ripe ones along with a bunch of green ones. To ripen one fast, you can put it in a brown paper bag and set it near a heat source.  The
warmer it is, the faster it ripens. Hope this is useful."

From Kathy H.: "Whenever I make salsa I love adding a little chopped avocado but have always had to wait till just before serving since avocados turn brown so fast. A new friend of mine told me to chop  up the avocado, put in in the salsa, and then drop the pit into the bowl, stir and leave it. The pieces of  avocado won't brown. I thought I was getting a little"gringo" joke pulled on me but, lo and behold, it worked!"

From Linda S.: "Once they are ripe to your  preference, put them in the refrigerator -- after you have cut them open leave the seed in and put them in a baggie -- they keep great."

From Lauri: "To keep avocados fresh, keep the pit with, or in, the avocado after you've cut into it. It will stop aging after being cut; it will not
'turn' if the pit is in contact. To speed up the ripening - put the hard fruit into a brown paper bag and store in a dark cupboard. For some reason, ripening is speeded up. For a yummy snack, spread a thin layer of tahini on a hard cracker and add thin slices of ripe avocado atop with freshly ground pepper and salt."

Wow, now you know a lot more about avocados than I bet you knew before you started reading!
 

5 ripe avocados
1/4 cup lime or lemon juice
1 medium white onion
1 clove garlic
2 small ripe but firm tomatoes chopped
Chopped cilantro
Salt, pepper and Tabasco

Put the first four ingredients in the blender. Chop
the cilantro as it goes sour in the blender. Chop the
tomatoes. When it's thoroughly mashed mix in the
tomatoes, the cilantro, salt, pepper and Tabasco."
 

AVOCADO BEAN DIP

1 can vegan refried beans
1/2 pkg. taco seasoning
1/3 cup Nayonnaise nondairy mayonnaise
1/2 cup Tofutti Sour Cream
1 4-oz. can chopped green chilies
1 large ripe avocado
1 tsp. lime juice
1/2 tsp. garlic powder
1/2 cup chopped green onions
1 cup diced tomatoes
1 4-oz. can sliced black olives

Spread refried beans evenly on a large serving platter.  Combine taco seasoning, Nayonnaise, and Tofutti sour cream. Spread evenly on the beans. Spoon the green chilies as evenly as possible onto the taco seasoning
mixture. Peel the avocados, remove the pit, and scrape the avocado into a bowl. Add the lime juice and garlic powder. Mix well and spread evenly on the chilies. Finally, top with the green onions, then the tomatoes, and then the black olives.
 

Chicken Soup with Avocado

1 small onion, chopped coarsely
2 garlic cloves or 2 tsp chopped garlic from jar
1/2 jalepeno pepper, chopped and seeded
or 1 small can chopped jalapeno
1/2 cup cilantro leaves
Leftover chicken, cubed (equal to about 1 1/2 cups)
6 cups chicken broth
4 corn tortillas or 1 cup of tortilla chips
2 firm avocados or 1/2 cup prepared guacamole dip
2 Tbs fresh lime juice

Pour a tablespoon of oil in the bottom of a large sauce pan. Saute the onion and fresh garlic and fresh jalapeno for about 3-4 minutes. If using chopped garlic from jar add it about 30 seconds before you add the liquid. Add broth and simmer for an additional 10 minutes.

If using corn tortillas, halve tortillas and cut into 1/8 inch strips. Heat 1/4 cup oil in a frying pan. Divide strips into 3 batches and fry until golden. As they cook, remove with tongs and drain on paper towel. If using
fresh avocados, pit and cut into 1/2 inch cubes. Add chicken to broth, add remaining cilantro, avocado, lime juice and salt to taste. Add canned jalapenos.

Note: If using ready-made guacamole, put a dollop in each soup plate and then ladle the soup over it. Garnish with tortilla strips or tortilla chips. Makes 4 to 6 servings.
 

CHILLED AVOCADO SOUP ~ Serves 2

Light and delicious... as a prelude to or as the centerpiece of a summer meal.

1 large, ripe avocado (peeled and diced)
2 cups rich broth, chicken style or vegetable
3 teaspoons freshly squeezed lemon juice
1/4 teaspoon finely minced garlic
1/4 teaspoon ground nutmeg
Sea salt and freshly ground black pepper to taste
Pimiento strips for garnish if desired

Blend on high speed for about one minute. Chill thoroughly. Serve garnished with a strip of pimiento if desired.Spicy Avocado Dip

2 medium-sized avocados
1/2 cup Cottage Cheese Regular, Low fat, Big Curd, or
Small Curd.
1/4 Onion, chopped
1/2 tomato, chopped
1 crushed dried chili
Pinch of stalk to taste

For the cottage cheese, you can use regular, low-fat, big, curd, small curd, whatever. For the hot chili pepper, try chili del arbol, jalapeno, pipin, or your favorite.

Mix well in serving bowl and chill.

Serve with taquitos, tortilla chips, or chips of your choice.
Composition:  Rich in fats (mostly unsaturated), similar to olive oil; no cholesterol; rich in dietary fiber
Rich in vitamins (folacin, vit. A, B6, and C) and minerals (K)

300 mg of cholesterol per day is the recommendation even for persons with elevated cholesterol. Just because the cholesterol in your diet contains 300 mg per day, does not correlate that 300 mg will end up in your blood. Your body uses cholesterol to make bile that breaks down fats, seeds and skins as well as make some hormones you need.

Not all the cholesterol in your blood comes from the cholesterol you eat. In fact, your liver knows how to make cholesterol and does so depending on your body's need for cholesterol based substances like hormones and bile. Some researchers have proven that blood cholesterol is fueled more by liver produced cholesterol than cholesterol from food.

If your LDL is high, then doctors recommend that you exercise and substitute monounsaturated fats like olive oil and peanut oil for the fats you currently use. Your weight is appropriate for your height and you have a healthy BM so you don't need to adjust your calorie intake, just the kind of fats you eat.

Eating too much saturated and hydrogenated fats—the bad fats—raise blood cholesterol levels. A diet containing too much dietary cholesterol may also increase cholesterol levels. The good fats—monounsaturated and polyunsaturated—can stop plaque buildup in the arteries, thus helping protect the body from heart disease. "People think that an avocado is high in cholesterol because it has fat when it actually has monounsaturated fat—the good fat," Rotolo explains. So, an avocado will help keep cholesterol levels down.

Although saturated fat, hydrogenated fat and dietary cholesterol all contribute to cholesterol levels, saturated fat is the real culprit and the one to be most avoided. Many lowfat dairy products, lean meats and seafood are mistakenly avoided as risks for high cholesterol even though they are low in saturated fat. Shrimp is high is cholesterol (170 mg per 3 ounces), but has no saturated fat. This means you should closely monitor your intake of shrimp but you don't have to avoid it. Ice cream, on the other hand, has a moderate amount of dietary cholesterol (59 mg per 4 ounces) but it is loaded with saturated fat (10 grams), so it should be avoided. The fruit of the Avocado grows in a tree, that it can reach a height of about 20 Mts.; it is indigenous of Central America. The Mexican avocado grows also in the south of California.

The avocado oil, when is used as a cosmetic, not only serves as base oil but is considered as an active ingredient, as opposed to other commercial oils. The active ingredients in 1 Kg of avocado oil are approximately: 20,000 I.U. of A vitamin, 40,000 l. Or. of vitamin D, 300 l. Or. of vitamin And, 2% of protein, 6- 9% of carbohydrates and sugar, amino acids, fat acids as the oléico, linoléico and palmitoléico and between 20-40 substance grams insaponificables (insaponificable means: that the substance can not be decomposed in Acid, alcohol or salts).

The vitamin A plays a role extremely important in the nourishment of the hair and the skin. Improves the stability of the woven cellular wall, what helps us to avoid the premature obsolescence. Increase furthermore the permeability of the capillary glasses, what contributes to improve the oxygenation of the fabrics.

Vitamin D, it helps avoid the premature aging. Promotes the health and the beauty of the skin.

The vitamin E, improves the traffic in the capillary and detains the obsolescence process by be an antioxidant. The vitamin E, is all important in the hair and skin care, there fore finally will made a wide description of its qualities.

The proteins, carbohydrates, sugars, amino acids, etc. are well recognized by their nutritional qualities, applicable also directly on the hair and skin.

The therapeutic value of the avocado oil is its contains of vitamins, but studies more recent attribute to its contains of substances.

Recently, the cosmetologist have considered the avocado oil for treatments on the care of the hair and of skin, due to what it container but already the ancient herbalist, traditionally used the avocado to stimulate the growth of the hair.

The combination of the substances insaponificables with the fito point 6f death give to the oil the properties extended and the cosmetics that contain avocado oil, not only cover a large area of the skin but also causes that is absorbed easily.

They have been treated several forms of hardness of the skin, contents in avocado oil have positive results, even though the treatments have been long. It is totally certain that the improvement of the skin its effect should soften such substances impart the skin.

Oil and the avocado flesh can be used furthermore to manufacture creams for massages, oils for the muscles, etc. has been patented a pharmaceutical preparation from oil of the avocado bone to try sclerosis in the skin, pyorrhea, arthritis and other affections to the skin.
 

Avocado Pasta - A la Imperial Valley

1 pound spelt pasta, cook according to package directions (al dente).

Mash  3 large ripe avocados
Add   3 large ripe chopped tomatoes
      3/4 chopped red onion
       1 cup chopped cilantro or basil
       3 minced garlic cloves
       3 Tablespoons lime juice
       "Real Salt" to taste

Lightly stir all ingredients together add to pasta, toss well.  Serve Immediately.
Courtesy of "Conscious Eating" by Dr. Gabriel Cousens
 

AVOCADO SUN PATE

2 large avocados
1 1/2 cups sunflower seeds, soaked
1/2 cup parsley
1/4 cup lemon juice
1/4 tsp cayenne
1 handful sunflower sprouts

Blend all ingredients, saving the sunflower sprouts for a garnish.Serves 2-4
 

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