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Enamored with Avocado
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| by Chef Justin Timineri Florida's Culinary Ambassador |
Florida avocado season is here, and it’s just in time for some of my favorite summer recipes. The Florida avocado is truly a unique fruit—creamy, buttery, and full of amazing flavor and nutrients. With one bite you will understand why this fruit is so popular. Avocados are a very versatile fruit. Their versatility has led to many interesting preparations as well as the traditional recipes. One of my favorite uses for an avocado is in a milkshake.
Native to Mexico, Central America and South America, avocados are primarily produced in Florida in Miami-Dade and Collier counties. Avocados are available June through March. With around 25 varieties grown in Florida, there is sure to be a favorite in a store near you. Most of the Florida varieties have half the oil of others, making them a viable alternative for those who love flavor but want to reduce the amount of fat in their diets (even though it’s the good fat). One medium avocado contains around 17 grams of fiber, almost 7 grams of protein, 1067 mg of potassium, and more than 400 IU of vitamin A. Thanks to their vitamin and mineral content, avocados are a guilt-free treat.
When selecting a Florida avocado, look for fruits that are heavy for their size and free of blemishes, with deep-green skin. The flesh inside will range from pale to rich yellow to a green tinge. Ripe avocados yield to gentle pressure and have a creamy texture similar to butter or custard. Unripe avocados will ripen when placed in a paper bag on the counter for two or three days. Once ripened, you may store avocados in the refrigerator for several days. Avocados are best when eaten fresh. As the main ingredient in guacamole, a puree added to your favorite salad dressing or as slices added to sandwiches and salads, Florida avocados liven up any meal.
AVOCADO AND EGG SALAD
2 Florida avocados, peeled, pitted and cubed
1 lemon, juiced
10 hard-cooked eggs, peeled
½ red onion, minced
½ cup low-fat mayonnaise
½ teaspoon paprika
Kosher salt and fresh ground pepper, to taste
Lightly toss avocado cubes with lemon juice in a serving bowl. Chop 6 of the hard-boiled eggs and add to avocado with onion. Add mayonnaise to avocado mixture and gently mix. Slice the remaining eggs and use as garnish atop the salad. Sprinkle salad with paprika. Serve chilled with salad greens or as a sandwich filling.
CUCUMBER AND AVOCADO SOUP
3 Florida cucumbers, peeled, seeded and sliced
2 ripe Florida avocados
2 cloves garlic, minced
1 small onion, diced
1 lemon, juiced
½ bunch parsley, chopped (plus more for garnish)
½ cup low-fat plain yogurt
1 Tablespoon virgin olive oil
1 ½ cups low-sodium vegetable broth
Pinch of cayenne pepper
Kosher salt and fresh ground pepper, to taste
Heat oil in a large saucepan over medium-high heat. Add garlic and onion. Cook, stirring occasionally, until tender. Add lemon juice and cook for 1 minute. Add cucumber slices, broth, salt, pepper and cayenne. Bring to a simmer. Reduce heat and cook on low until the cucumbers are soft. Carefully transfer the soup to a blender. Add avocado and parsley; blend on low speed until smooth. Pour into a serving bowl and stir in yogurt. Serve warm or chilled. Just before serving, garnish with extra cucumber and chopped parsley.
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