Avocados: A spotlight on the superfood fruit

Often referred to as "nature's butter" due to their creamy texture and rich flavour, avocados offer a delightful combination of taste and nutrition.  Scientifically known as Persea americana, avocados are native to Central and South America, where they have been cultivated for thousands of years. 

Avocados have a distinctive pear-shaped appearance with a tough, texture skin that ranges in colour from green to black, depending on the variety and ripeness.  When cut open, it reveals a luscious pale green to yellowish flesh that encases a large seed.

Avocados are nutritional powerhouses, and often hailed as a "superfood" for good reason. They are packed with essential nutrients, including healthy monosaturated fats, dietary fibre, vitamins and minerals.

• Healthy Fats: Avocadoes are a great source of heart-healthy monounsaturated fats, which can help lower bad cholesterol levels.

• Fibre: They are rich in dietary fibre, aiding digestion and promoting a feeling of fullness.

• Vitamins: Avocadoes contain an array of vitamins, particularly vitamin K, vitamin C, vitamin E, and various B vitamins.

• Minerals: They are abundant in potassium, an essential mineral for maintaining healthy blood pressure.

They are also highly versatile in both savoury and sweet dishes - from salads, to dips, the popular avocado toast and also in smoothies and desserts.

How do I choose avocadoes?

Determining whether an avocado is ripe is essential to ensure it's at its peak of flavor and creaminess. Here are some methods to help you determine if an avocado is ripe:

1. Check the Color:

• Hass avocados (the most common variety) change color as they ripen. A ripe Hass avocado is typically dark green to almost black. If it's still bright green, it's not yet ripe. However, if it's completely black and feels very soft, it may be overripe.

2. Squeeze the Avocado:

• Gently squeeze the avocado in the palm of your hand. Apply slight pressure.

• If it yields slightly and feels soft, it's ripe and ready to eat.

• If it's very firm, it's underripe and will need a few more days to ripen.

• If it feels mushy or overly soft, it's likely overripe or even spoiled.

3. Inspect the Stem Area:

• Remove the small stem or cap at the top of the avocado. This exposes the flesh beneath.

• If you see bright green flesh under the stem, it's generally a sign that the avocado is ripe.

• If it's brown or stringy, it may be overripe or starting to spoil.

4. Smell the Avocado:

• Ripe avocados often have a faint, pleasant aroma. If you detect a slightly sweet and nutty scent, it's likely ripe.

• However, an overripe avocado might have a sour or fermented odor.

5. Shake the Avocado:

• Hold the avocado close to your ear and gently shake it. If you hear the pit rattling inside, it's likely overripe.

6. Consider the Neck:

• Sometimes, the area near the avocado's stem (the narrower end) ripens faster than the wider bottom.

• If you want to use the avocado in a day or two, choose one that is slightly soft near the stem but still firm at the bottom.

Remember that the ripeness of an avocado can vary based on its variety, so it's a good idea to become familiar with the types of avocados commonly found in Singapore - mainly Hass and Fuerte . Additionally, avocados continue to ripen after they are picked, so if you have underripe avocados, you can speed up the ripening process by placing them in a paper bag with a banana or apple, which gives off ethylene gas that helps ripen the fruit faster. Check the avocados daily when using this method to prevent them from becoming too ripe. Once they are ripe, you can store them in the fridge to slow down the ripening process.

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Chunky Avocado Salsa

Serves 2

Ingredients

• 1 avocado, cut into chunks

• 1 medium tomato, cut into chunks (or cherry tomatoes, halved)

• 1 small cucumber, deseeded and cut into 1-cm cubes

• 1 small red onion, peeled and diced

• ½ cup tinned corn kernels, drained

• 2 stalks of coriander, finely chopped 

Dressing

• 1 tbsp extra virgin olive oil

• Salt & freshly ground black pepper

Method

1.           In a large bowl, combine all the ingredients and gently toss to combine.

2.          Drizzle with olive oil and season with salt & pepper to taste

Optional Ingredients

• Beetroot chunks

• Crumbled feta cheese

• Hard boiled eggs

• Tuna chunks

• Tinned chickpeas with a dash of ground cumin