Avocado finds a spot on the Indian plate
Avocado, a healthful American toast and dip favorite, is having a global moment. Packed with health benefits, this green fruit – which is actually a single-seeded berry – has a humble cousin in India, the butter fruit. Grown primarily in the southern Indian states of Karnataka, Tamil Nadu, and Kerala, this summer fruit is growing fast in popularity. It is used extensively in salads and juices, and guacamole is especially popular in urban India as a dip.
A delicious power-packed food
Avocados come packed with antioxidants and anti-inflammatory compounds. They are an excellent source of essential nutrients, including healthy monounsaturated fats, fiber, vitamins (such as Vitamin K, Vitamin C, Vitamin E, Vitamin B-6, and folate), and minerals (such as potassium and magnesium). Avocados contain lutein and zeaxanthin, two powerful antioxidants that are beneficial for eye health. The fiber in avocado aids in digestion and promotes a healthy gut. Avocados are rich in Vitamin E and healthy fats, which nourish the skin.
Shreya Mahajan, senior nutritionist at Indian fitness platform FITPASS says a diet high in fiber promotes a healthy digestive system, lowers blood cholesterol levels, and prevents constipation, and avocado is rich in both insoluble and soluble fibers. “Additionally, avocados act as a prebiotic, enhancing the microflora of the intestines,” says Mahajan. “Despite containing carbohydrates, avocados have a low glycaemic index, meaning they have a minimal impact on blood sugar levels.”
As America celebrates National Avocado Day on July 31st, here are some recipes from India to try out this summer.
Open Avocado Sandwich courtesy Nitin Kohli, Founder, Cafe MAKA Courtyard, Delhi
Ingredients
- Avocado ½ cup
- Multigrain bread, few slices
- Diced onions ¼ cup
- Tomato 1/6 cup
- Green chilli 1/8th teaspoon
- Coriander 1 teaspoon
- Lemon 1 tsp
- Salt 1/8th tsp
- Black pepper to taste
- Burrata cheese optional
- Rocket leaves optional
- Extra Virgin olive oil (optional)
Method
- Take a ripe avocado, remove the pit, and peel it.
- The avocado can be mashed with a fork or chopped, according to your preference.
- Add onions, tomatoes, green chilli, coriander, and lemon to the avocado mix.
- Toast your multigrain bread and spread the avocado mix on top of it.
- Sprinkle salt and pepper on top according to your taste and enjoy.
- Optionally, add some gourmet flavors by placing burrata and rocket leaves on top, or add a drizzle of extra virgin olive oil.
Pan-Grilled Avocado Tikki courtesy Nitish Chandra Phani, Executive Chef, The Tamara Kodai, Tamil Nadu
Ingredients
- 200 grams ripe avocados
- 50 grams onions, chopped
- 1 gram green chilli, chopped
- 5 grams coriander leaves, chopped
- 50 grams red, yellow, and green capsicum, chopped (a mix of all)
- 10 ml olive oil
- Juice of 1 lemon
- 100 grams panko breadcrumbs
- Salt and pepper to taste
Method
- Cut, de-seed, and scoop the pulp out of the avocado in a mixing bowl.
- Mash the avocado pulp with the back of a fork to remove any large lumps.
- Add all ingredients except oil, to the mashed avocado and mix well.
- Shape the mixture into a small tikki.
- Heat oil in a non-stick pan and fry the tikkis. Turn them over after 5-8 minutes.
- Fry till turn golden and serve hot with salsa.
Avocado Cucumber Salad courtesy Sandeep Malusare, Sous Chef, Fifty Five East, Grand Hyatt Mumbai
Ingredients
- 1 English cucumber, diced
- Roma tomatoes, diced
- 3 Ripened avocados diced
- ½ Red onion, diced
- ¼ Cup fresh cilantro (10 grams) chopped
- 1 Lemon, juiced salt to taste
- 2 Tablespoons extra virgin olive oil
Method
- Slice and then dice cucumber.
- Slice and then dice tomatoes.
- Slice avocados and carefully remove stones. Scoop out inside and dice.
- Peel onion and remove tops. Then slice.
- Chop cilantro and place in a large salad bowl with the previous ingredients.
- Toss with olive oil, lemon juice, salt, and pepper, and serve in a bowl.