Avocado

Think back, way, back. We’re talking long before avocado toast was a staple of the best breakfast and brunch menus. Did you know then how great the mighty avocado is? Do you know now or are you just riding the latest foodie trend? This nutrient dense superfood has been around for some 10,000 years and was first cultivated by Mesoamericans about 5,000 years ago.

What’s so great about avocados? Well, everything! You see, this single-seeded-berry (yes, it’s a berry) is packed with vitamins and nutrients. Also known as “alligator pears,” this delicious food is characterized by a bumpy skin that varies from light to dark green and a creamy, smooth yellowish-green flesh. As avocados ripen they typically darken in colour and shrink in size as the interior flesh pulls away from the skin. While the hass variety is the easiest to get your hands on in Canada and the USA, you can also visit your local Caribbean grocer to purchase other varieties like the Jamaican pear. The Jamaican pear is usually considerably larger than the hass variety, with a light green exterior and a flesh that tastes slightly less dense and contains a higher water content.

Avocados are an excellent source of fibre (mostly insoluble) and monounsaturated fat (oleic acid). Oleic acid is the powerful ingredient also found in olive oil and nuts. Since insoluble fibre does not dissolve in water, it bulks up the stool aiding in regular bowel movements and potentially even reducing the risk of certain cancers.

But the mighty avocado is also packed with a bounty of vitamins, nutrients, and antioxidants including vitamins C, E, and K, and folate (as well as vitamins B1, B2, and B3), potassium, magnesium and carotenoids. This means that avocados can help boost energy and mood and support bone, brain, and heart health. The combination of low carbs and sugar and healthy fibre and fat also makes avocados a good food for diabetics.

Avocados also have lutein and zeaxanthin, associated with eye health. Meanwhile, the combination of healthy fats, antioxidants, and other bioactive compounds like polyphenols also produces anti-inflammatory effects.

This nutrient-dense berry is also a versatile ingredient to add to everything from a breakfast smoothie, go-to snack, and a favourite lunch salad, sandwich or soup. It can also help you switch up your dinners or desserts. How about trying a breakfast (or anytime) Garden Green Ka’Chava shake by blending up vanilla Ka’Chava, avocado, spinach, banana, water and ice? Dice some avocado and add colourful sweet peppers, red onions, lime juice, and apple cider vinegar for a tasty Dominican ensalada aguacate (avocado salad). Try a tasty black bean soup topped with avocado salsa or a grilled corn and chicken avocado chowder. Pass the nachos (potato or plantain) chips and pair them with Chef Saúl Montiel’s restaurant-quality guacamole (garnished with queso fresco and cilantro). Chef Montiel’s guac also goes perfectly with some healthy whole grain toast. Hungry for a healthy dessert? Try your hand at avocado chocolate mousse or vegan avocado lime coconut cake. The options are limitless and limitlessly nutritious. So, get creative with this creamy berry and dream up a new recipe today!