Avocados
The delicious, soft flesh of avocados is incredibly versatile. It can be enjoyed alone (even better with a splash of lemon and black pepper), as a smart alternative to butter or other spreads, or included in a huge range of dishes – both raw and cooked.
Along with its great taste, the avocado is particularly well known for improving skin and hair quality and helping lower cholesterol.
Nutritional facts:
- High in vitamins E and C – both of which contribute to radiant skin and hair
- High in monounsaturated fat and fibre – which helps reduce cholesterol
- Low in sugar and zero salt
- Amino acids, particularly glutathione, are powerful antioxidants
- Rich in vitamin K – that helps keep you liver in good shape
- Chock full of riboflavin, thiamin, niacin and magnesium – all essential nutrients
- Higher in potassium than bananas
Did you know:
- Avocados are native to Mexico, Central America and the West Indies, where they date back to around 290 B.C. and were introduced to Australia in the early 20th Century
- Many cultures, including Brazilian and Fillipino, use avocados as a sweet treat, with either ice cream or milk and sugar
- There are over 500 varieties of avocado
- Avocados are also known as 'alligator pears' due to their skin texture and shape
- The Aztec word for avocado was 'ahuacatl' – which translates as 'testicle tree'
Hass
The most common Australian avocado, it has a dark, textured skin that turns from purple to black when ripe. It is grown all year round.
Shepard
The Shepard avocado has a bright green skin and a more elongated shape, it’s peak season is early autumn. The flesh will not turn brown when cut.
Reed
A rounder, bigger fruit that stays green in colour even when very ripe. It has a large seed and its peak season is November.
Selection and storage
Touch is the best way to select avocados.
The Hass variety will let you know it’s ripe as the skin changes colour from deep purple to black. When it comes to Reed and Shepard, skin does not change colour so you need to gently press the stem. If it yields to your touch, it’s ready to eat.
Avocados continue to ripen after picking, for around 7-10 days. So if you want your avocados to last a few extra days, select ones that are more firm to the touch.
Avoid avocados that have dark marks or obvious bruises.
Store avocados at room temperature. Refrigeration will slow the ripening process, while placing in a brown paper bag will quicken the process a little (especially if you include an apple or banana – that have the ripening agent ethylene - as well).
The best way to cut avocados is lengthwise, all the way around the seed, then gently twist the two halves apart. Tap a knife into the seed and twist to remove. Then peel the skin away from the flesh.
Seasonality
Avocados like a warm climate with good rainfall, although plants need good drainage in order to thrive. In Australia they are grown in a number of different regions, including Queensland, New South Wales, Victoria, South Australian and Western Australia. They are grown all year round, with some varieties having peak seasonal periods.
Growing
Read more here about Costa’s avocados
Recipes
Looking for delicious avocado recipes,