Nutritional value
Avocados contain a range of minerals, notably potassium and magnesium, with smaller amounts of calcium, copper and zinc. They are a source of carotene, folate, vitamins E and C and small amounts of vitamin B. They also contain tryptophan, the 'good mood' amino acid that the body converts into serotonin, a hormone that elevates mood. Although avocados are 20 per cent fat, nearly all of this is unsaturated and polyunsaturated ('good' fat), rich in the omega-3 oils and fatty acids essential for good brain function.
Using avocados
Avocados are picked unripe, so buying them can be tricky. Whenever possible, choose very slightly soft ones, so they will be ready to eat in a day or two. Keep them at room temperature, or in the sun to hasten ripening. Cut them in half, remove the stones (perhaps grow them!) and scoop out the flesh, discarding any brown or stringy bits. Use straightaway or the flesh will go brown, although lemon juice will protect it for a short time.
* Their smooth texture makes avocados a good weaning food; in much of the world they are used as such. Perhaps puree with a little (baby) milk and/or rice.
* Puree with banana, mango or papaya as weaning food or as a dip; use to thicken smoothies or as a spread (avocados have 75% fewer calories than butter).
* Mix avocado, tomato and sardine pieces with a little oil from the sardine tin; have hunks of baguette ready to mop up the juices.
* Make nursery guacamole (pronounced 'gwacka-mo-lay'): roughly mash avocado with skinned tomatoes, chopped spring onions or chives, and perhaps cream cheese; or just mash with lime juice. Eat with toast or rye crackers.
* Leave some flesh in the skin so a child can enjoy scraping it out with a spoon.
There are many more ideas in Mary Whiting's 'Dump the Junk!' (Moonscape, Pounds 7.99)
