Nourishments—

Avocado: A Favorite Fruite That’s Easy On The Eye And Palate

By Nancy K. Crevier

I have a lot of things that sprout from my compost heap. I recognize the heavily toothed leaves of the potato plants and the delicate vines of the sweet potato. Tiny volunteer tomato plants are familiar, and now and then a sturdy pumpkin plant pops up, or that of a melon.

But every now and then as I prepare to turn over the pile, I come across a renegade sprout that I do not recognize. Clearly, it is the product of something that we’ve eaten and whose seed has found a happy spot to set down roots. And I have to wrack my brain to think what it could be.

This summer, a willowy plant with foliage of deep green emerged at the edge of the compost. It wavered in the slight breeze upon a fragile stalk, its slender leaves shimmering with a glossy appearance. What could we have thrown out that would erupt into such a lovely bush?

I poked around a bit, and discovered, not too far away, a tinier version of the first. Prodding gently at the plant’s root, I uncovered the fat, flesh-colored seed from which it had sprouted, and my question was answered. Here was the source of one of my very favorite fruits, the avocado.

Avocados have been around for thousands of years, originating in South America and Mexico, although evidence of their earliest cultivation dates back only to about 500 BC in Mexico. Americans were first introduced to the avocado in the early 19th century, and since then California has become our nation’s biggest producer of the crop, with the Haas avocado making up the most popular of the several avocado varieties. The dark green, pebbly skin of this pear-size variety encases a flesh that is a soft, creamy yellow when ripe, wrapped about an enormous oval pit.

Florida is the source of most other avocadoes purchased in the United States, and the Florida avocado differs not only in its looks — a large, softball-size fruit with a bright green, smooth skin — but also in its nutritional make-up.

The Haas avocado is high in fat (the good, monounsaturated kind, mostly) and contains around 250 calories. The Florida contains more water per ounce, so therefore is less fatty, but is of a less tender, flavorful flesh. Try not to worry about the fat and calories, though. The avocado is a nutritional powerhouse, higher in potassium than bananas and rich in folate and Vitamin E.

The preference for one or the other is personal, but it is the Haas avocado I crave when in the mood for avocadoes.

I check weekly on the progress of my little avocado plant, the jewel of the compost heap. While I never expected it to reach a height of 65 feet, or bear 120 fruits, I find myself feeling a little sad to see it struggle to survive as the days grow shorter. There is no doubt that the cold winds of autumn will topple my tropical avocado tree.

My only consolation is, I will certainly continue to add pits to the compost; I hope to  find the familiar fronds poking through once more.

Avocado Melt Sandwich

For each sandwich:

2 slices whole grain bread

¼ ripe avocado, peeled and sliced

2 button mushrooms, thinly sliced

2-3 slices of tomato

Cheddar, Monterey or Brie Cheese

Romaine lettuce

Alfalfa sprouts

Honey mustard or vinaigrette dressing

Mash the slices of avocado onto one slice of bread gently. Top with mushrooms, tomatoes and cheese. Broil for about 2 minutes, until the cheese is bubbly.

Top with Romaine lettuce leaves, alfalfa sprouts and dressing.

This sandwich is a little messy to eat, but worth the trouble. Try adding a scoop of tuna or chicken salad to make it a quick and delicious dinner.

Avocado Citrus Salad

For each salad:

½ ripe avocado, peeled and sliced

1 seedless orange, peeled and separated into sections

½ small grapefruit, peeled, separated into sections, seeds removed

Mixed greens

¼ Cc toasted walnuts

3 Tbs walnut oil

1 Tbs lemon juice

2 tsp honey

1 tsp finely minced mint

1 Tbs finely minced shallot

Salt to taste

Whisk oil, lemon juice, honey, mint, shallot and salt in cup. Adjust seasonings to taste. Place avocado, orange and grapefruit alternately on top of a bed of greens.

Sprinkle with walnuts and top with lemon dressing.