Avocados

27 April 2022

An avocado is another one of those foods that technically is a fruit (a berry) but we eat as a vegetable. It is high in nutrients and benefits include heart and vision health, improved digestion, and may provide osteoarthritis relief.

To determine its ripeness, gently touch the skin. If the skin is soft, the piece is ready to eat; still a bit firm, let it ripen some more.

Salad

Adding some avocado slices or chunks to an ordinary salad will spruce it up. Some customizing can include:

  • Cherry tomatoes – Multi-colored is nice
  • Red onion
  • Corn – Sliced from the cob or defrosted frozen
  • White beans
  • Black beans
  • Bell pepper – Again multi-colored

There are many herbs that will complement this salad like basil, cilantro, parsley, chives, dill.

Use your own version of a vinaigrette or simply combine oil, lemon or lime juice, and a little grated garlic.

Avocado Fries

Ingredients:

  • Avocados – Slightly firm
  • Flour
  • Panko bread crumbs
  • Your choice of spices
    • Oregano
    • Garlic powder
    • Chili powder
  • Salt and pepper to taste
  • Lime juice
  • Olive oil

Directions:

  • Peel and slice the avocados into spears
  • Combine the flour and spices
  • Combine oil and lime juice
  • Dredge the spears in the flour mixture
  • Dip slices into the oil and juice mixture
  • Dredge the slices in Panko
  • Bake on a sheet tray for 15 minutes at 425 degrees. You should not need to flip them.

California Roll Wraps

Ingredients:

  • 1/2 cup wasabi mayonnaise
  • 6 whole tortillas (8 inches)
  • 16 ounces crabmeat
  • 1 medium ripe avocado, peeled and thinly sliced
  • 1-1/2 cups jicama, peeled and julienned
  • 1 medium sweet red pepper, julienned
  • 1 small cucumber, seeded and julienned
  • 3/4 cup bean sprouts

Directions:

Divide the wasabi mayonnaise evenly among the 6 tortillas and spread to within 1/2 inch of edges. Layer with crabmeat, avocado, jicama, red pepper, cucumber and bean sprouts. Roll up tightly.

Avocado & Garbanzo Bean Quinoa Salad

Ingredients:

  • 1 cup quinoa, rinsed
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 cups cherry tomatoes, halved
  • 1 cup crumbled feta cheese
  • 1/2 medium ripe avocado, peeled and cubed
  • 4 green onions, chopped (about 1/2 cup)

DRESSING:

  • 3 tablespoons white wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • 1/4 teaspoon garlic powder
  • 1/4 cup olive oil

Directions:

Cook quinoa according to package directions; transfer to a large bowl and cool slightly.

Add beans, tomatoes, cheese, avocado and green onions to quinoa; gently stir to combine.

Dressing: In a small bowl, whisk the first 5 dressing ingredients. Gradually whisk in oil until blended. Drizzle over salad; gently toss to coat. Refrigerate leftovers.

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