Avocados are a ‘super food’ because of their high nutritive value. They are good for the heart and eyes, help in weight reduction, lower cholesterol, and aid digestion. This single-seeded fruit/food contains 160 calories, 15 gm of healthy fat and 2 gm protein together with several vitamins and minerals including Vitamin K, C, E, B5, B6, potassium, folate, iron, and magnesium. Here are four recipes to help you include this super food in your menu. Avocados are in season now, so make the most of them, writes K.P. Malini Avocado Smoothie – This smoothie is a cholesterol and gluten-free vegan breakfast option. The natural creaminess of avocados mixed with the sweetness of mango and orange provides a rich texture and flavour. Ingredients 1 ripe avocado, halved, pitted and peeled 1 ripe banana (the riper the better) ½ cup frozen berries ½ cup orange juice ½ cup yoghurt Preparation guide Mix the avocado, banana, berries, yoghurt and orange juice in a blender or food processor. Blend until smooth (add some water if necessary). Chill and serve. Mushroom Burger with Avocado and Yoghurt Sauce A pan-fried or grilled mushroom burger can be embellished with a rich avocado and yogurt sauce. Vegans can substitute yoghurt with coconut milk. Ingredients • Medium sized stemless mushrooms • 1 medium-sized onion, cut into ½ inch slices • 3 tbsp olive oil • ½ tsp ground black pepper • 1 sliced avocado • 2 tbsp low-fat yogurt • ½ tsp minced garlic • 4 lightly toasted burger buns • Lettuce, tomato slices or other burger toppings • 4 roasted red peppers (optional) Preparation guide Lightly brush olive oil on both sides of mushrooms and onion slices. Mix ½ tsp of salt and ¼ tsp of pepper and sprinkle on the mushroom and onion slices. Heat a large skillet or grill pan over medium heat. Add the marinated mushrooms and cook for about 8-10 minutes, turning once, until they become tender. Transfer them to a plate, hollow side facing up and keep them warm. Now cook the onion slices in the skillet or grill pan for about 8 minutes turning occasionally until they become golden brown on both sides. Mix the avocado, yogurt, minced garlic, salt and black pepper in a bowl. Mash everything together using a fork until the mix becomes smooth and creamy. Divide the onions according to the number of mushrooms. Spoon the onions and roasted red peppers (optional) into the grilled mushroom cavities. Spread the smooth avocado sauce on the bottom of each burger bun and then place the mushrooms. Place remaining sliced avocado and other burger toppings as desired and cover. Assemble all burgers and serve hot. Avocado Fudge This is a rich and creamy, dairy-free vegan fudge made using vegan margarine and avocados. Ingredients 1 ripe avocado ½ cup vegan margarine 1 teaspoon vanilla extract 1 cup cocoa powder 3 cups powdered sugar 1/3 cup chopped walnuts (optional) Preparation guide Melt vegan margarine in a pan over low heat. Blend the ripe avocado…
