May 5, 2006
In Praise Of The “Alligator Pear”
Florida avocado season is here
With their luscious, buttery texture and delicate, sweet nutty flavor, Florida avocados might seem just a little too good to be good for you. But not to worry—this is one delicious indulgence you don’t need to feel guilty about. The “alligator pear” (or “butter pear,” as the avocado is also known) is a treasure trove of vitamins, minerals, antioxidants, and healthy fats.
“Because avocados taste so rich and creamy, people have the misconception that they aren’t healthy,” said Florida Agriculture Commissioner Charles H. Bronson. “This simply isn’t true. Florida avocados are packed with nutrients and are a great-tasting, healthful addition to a well-balanced diet.”
“Avocados are something you can enjoy on a regular basis,” added Mary Ostlund, director of marketing for Brooks Tropicals of Homestead, the nation’s largest producer of tropical fruits and vegetables. “They’re very healthy food and they don’t have to be reserved only for parties and special occasions.”
People are often reluctant to eat avocados because of concern about the fruit’s high fat content. Well, avocados do contain fat, that’s true, but it’s mostly the “good” kind of fat—monounsaturated—the kind that lowers LDL cholesterol (the “bad” cholesterol) and contributes to heart health.
Florida avocados are actually lower in fat than other well-known varieties. In fact, they contain about half the fat and two-thirds the calories of their California cousins. According to the University of Florida’s Institute of Food and Agricultural Sciences, a quarter-cup of Florida avocado contains about 70 calories and six grams of fat. Florida avocados are generally considered to be sweeter and lighter than most popular West Coast varieties—and to hold up better when cut.
Florida avocados are rich in vitamins C and E—two powerful antioxidants—and folate, which may play a role in preventing cardiovascular disease. Ounce for ounce, avocados have 60 percent more potassium than bananas—another heart-friendly feature. Studies show a potassium-rich diet may help maintain normal blood pressure. Avocados are high in fiber, which can help with weight control and lower your risk for certain cancers, and they are cholesterol- and sodium-free.
The avocado probably originated in Mexico and Central America, where it has been cultivated for thousands of years. It was prized by the Aztecs and the Toltecs. The avocado was introduced to Florida in 1833 by Dr. Henry Perrine, a noted horticulturist and pioneer of tropical agriculture in the Sunshine State; he planted avocados, mangos, agave, and other tropical crops on Indian Key before being killed during the Second Seminole War.
Today, Florida is the nation’s second-largest producer of avocados (California is the largest). Most of the state’s commercial avocado acreage is found in Miami-Dade County, in the agricultural communities of Homestead and the Redland, the hub of Florida’s tropical fruit industry. Florida avocado season runs from June through January and is at its peak from June through September.
When shopping for Florida avocados, don’t be shy about picking them up; you’re looking for fruits that are heavy for their size. The skin should be taut, shiny, and free of cuts and bruises.
“The skin should be bright green,” Ostlund said. “That surprises people. The Hass avocado from California turns dark, almost black, when it’s ripe. But Florida avocados are a beautiful green.”
A ripe avocado should yield slightly to gentle pressure, but if a soft squeeze leaves a dent in the fruit, the avocado is overripe.
“If you want to eat the avocado right away, look for fruit that gives just a little,” Ostlund said. “But if you don’t want to serve it for a day or two, choose a firm avocado and let it ripen on your counter. Avocados mature on the tree, but they won’t ripen until you pick them. Once a mature avocado is picked, it will ripen pretty quickly.”
You can speed up the ripening process by placing the avocado in a paper bag with a banana or an apple. When storing avocados, keep in mind that they are tropical fruits and are susceptible to chilling injury.
“You don’t want to keep them too cold,” Ostlund said. “The ideal temperature for storage is between 42 and 48 degrees. We don’t recommend storing them at temperatures lower than 40 degrees.”
To open an avocado, simply slice in half lengthwise and remove the seed by sticking it with a knife and twisting it so that it pops out. Take a spoon to each half, place it between the peel and the flesh, and gently scoop out the flesh. To prevent the flesh from browning before it is eaten, sprinkle with lemon or lime juice.
Avocados are versatile and taste terrific in everything from salads and dips to main dishes. Add avocado chunks to curries or fold them into omelets. Use them to stuff tacos and burritos or to dress up a burger. You can even spread mashed avocado on a bagel in place of the usual cream cheese.
“Avocados are great on top of sandwiches, or in fruit salads with melon and papaya,” Ostlund said. “To make my favorite avocado salad, I buy some coleslaw mix at the supermarket and add chopped firm avocado, some sesame oil, and a little hot sauce. It’s a great healthy alternative to traditional coleslaw, and kids really love it.”
Avocados work well in desserts too. You can make moist, cinnamon-spiked avocado bread, and creamy avocado ice cream. There are recipes for avocado milkshakes, avocado sorbets, and avocado cheesecakes.
“I know an avocado grower who swears the very best key lime pie you’ve ever tasted has avocado in it,” Ostlund said. “You make the key lime pie just as you normally would, but then you fold in mashed avocado at the very end. I’ve tasted the pie. It really is wonderful.”
For more “Fresh from Florida” cooking ideas, visit www.Florida-Agriculture.com.
Chilled Avocado Gazpacho
5 small Florida avocados, peeled and chopped
1 jalapeno, seeded and minced
1 pinch crushed red pepper flakes
1/3 cup fresh lime juice
3 cups chicken broth
1 cup half-and-half or cream
1/4 teaspoon salt
1/2 teaspoon pepper
1-1/2 tablespoons fresh Florida cilantro, chopped
Combine first 3 ingredients, 3 tablespoons of lime juice, and 1 cup of broth in a food processor.
Process until smooth. Transfer the mixture to a large bowl and whisk in the remaining 2 cups of broth,
cream, salt, pepper, and cilantro. Chill. Serve garnished with shrimp and/or avocado slices.
Serves 4.
Avocado Vinaigrette
1 cup red wine vinegar
1 teaspoon Dijon mustard
2 tablespoons minced Florida onion
2 cups olive oil
1 teaspoon sugar
1 Florida avocado, finely chopped
1 teaspoon salt
1/2 teaspoon white pepper
In a small mixing bowl, mix together vinegar and mustard until smoothly blended. Add the sugar and,
while whisking, drizzle in olive oil until emulsified. Add avocado, onion, salt, and pepper to taste.
Serves 8.
