Avocado Ole

Avocados and guacamole made with mashed avocado with lemon, salt and pepper.

The avocado is a fruit native to the warm climates of Mexico, Guam, Central and South America. It is unable to tolerate frost, so it is cultivated in tropical or sub-tropical climates. Although avocados are available year-round, they are most abundant in California in the spring and summer months and from Florida in the fall months.

A medium avocado has a high-fat content of around 80%; however, most of it is monounsaturated fat such as the health-promoting oleic acid. They contain more than 1-1/2 times the potassium found in bananas and are rich in the E, K, and B vitamins. Amazingly, they are the biggest fiber providers of any fruit with ¾ being insoluble and ¼ being soluble fiber. When the Alpha Plan recommends ¼ of an avocado in salads or on a sandwich, that serving includes approximately 2-1/2 grams dietary fat and only 70 calories.

Guacamole is probably one of the most well-known avocado treats, but it is also enjoyed chopped raw in salsas, sliced raw on sandwiches and in salads, and on top of soups and stews. It can be blended into a salad dressing and spread onto sandwich bread and used instead of mayonnaise.  If you don't use your entire avocado right away, seal it tightly with plastic wrap and keep in the refrigerator, preferably with the large pit in it.  Brown spots can be cut out or around and the rest of the avocado should still be good.  Enjoy the following recipe with your chicken or fish, or however you like it!

Avocado and Tomatillo Salsa
The tomatillos and avocado provide a Latin American twist to your meals.

serves:  6                    prep time: 15 minutes

10 medium tomatillos
2 tablespoons chopped fresh cilantro
1 large shallot (can substitute scallions or other onion), finely chopped
1 garlic clove, finely chopped
1 firm-ripe California avocado
1 tablespoon fresh lime juice, or to taste
Salt and pepper

Heat a pot of water seasoned with salt to boiling. Discard the husks from the tomatillos and rinse them under warm water to remove stickiness. Cook them whole in the boiling, salted water for 8 minutes or until they feel tender when poked with a knife.  While they are cooking, place cilantro, shallot, and garlic in a large bowl.  Cool and then chop tomatillos and add to cilantro mixture, tossing to combine. The tomatillos will exude a lot of juice. Add that to the bowl as well.

Peel and pit avocado and cut into 3/4-inch pieces. Add avocado, lime juice, salt and pepper to tomatillo mixture, gently tossing until just combined.  Adjust seasoning if needed.  Salsa may be made 4 hours ahead and chilled, its surface covered with plastic wrap. This recipe makes about 1-1/2 cups, or six servings as a topping for your cooked lean meats.

Calories: 70 per ¼ cup serving

Menu Suggestion: (per person less than 500 calories)

1 4-oz. piece of white fish such as baked cod, or
3 oz. chicken breast topped with
¼ cup Avocado and Tomatillo Salsa

1 cup sliced and sauteed zucchini with
cumin and oregano

½ cup each roasted or grilled red pepper and red onion

½ cup black beans

Light coffee sprinkled with cinnamon or
cinnamon herbal tea

- Kim Fielding