Avocado needs no introduction. It is considered wonder food. It is so versatile that depending on your mood, you pick what you want to make. Snack, dessert, main course, salad etc. When you are craving for savory and spicy and you have avocado at home, what do you do?

Avocados are high on mono-saturated fat (the good fat) and protein, low in sodium and fructose but high in potassium, containing twice that of a banana, and essential vitamins and minerals such as fiber, vitamin K, B5, B6 and C and foliate.

Avocado’s help maintain healthy cholesterol levels. They lower the risk of heart disease, help the body efficiently absorb fat soluble nutrients. Promote weight loss boost eye and heart health etc. Avocados can be eaten every which way, but the first step is making sure your avocado is ripe. Typically avocados will take 4 to 6 days to ripen. You can tell when they are ripe by gently pushing down on them. A ripe avocado should give a bit when you add pressure but it if the avocado is too soft that means it is probably over ripe and will be brown when you cut into it. If the avocado is hard it means it is not yet ripe. One trick is to flick off the tiny stem of the avocado. If it is green underneath that means the avocado is ripe. If it is brown underneath it is overripe and if the stem doesn’t come off it needs more time to ripen.

AVOCADO FACTS

• The pit of the avocado contains a milky red or black liquid that was once used as ink for writing
• The avocado pit ink can be used as a natural food dye
• 95% of avocados consumed in the US are Haas avocados

Avocado chutney

 

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Prep time

10 mins

Cook time

5 mins

Total time

15 mins

 

Author: Ujwala Chintala

Recipe type: Main Course, Appetizer

Cuisine: Indian

Serves: 4

Ingredients

• 2 cups avocados
• ½ cup - fresh coconut. While I prefer fresh, you can use frozen.
• 4 - green chilies or red chilies
• ½ tsp - coriander seeds or powder
• Salt
• ½ tsp - Lemon/lime juice
• 2 - garlic cloves
• 2 tbsp - healthy high smoking point oil as coconut oil or avocado oil
• 5 - curry leaves
• ½ tsp - cumin
• ½ tsp - black mustard seeds - optional
• 1 tsp - black gram (urad) lentils
• Cilantro

Instructions

1. Cut avocado into half, remove skin, seed and discard.
2. Mash avocado.
3. Cut fresh coconut into pieces.
4. In a blender, add coconut, green/red chilies, salt and garlic. Grind till smooth.
5. Add to avocado mash. Add lime/lemon juice and mix well.
6. Now prepare for tampering.
7. In a small pot add oil, heat to medium.
8. Add mustard seeds. when they splutter, add cumin. fry till golden brown.
9. Now add black gram seeds. Fry till brown color.
10. Add curry leaves. When they stop spluttering, turn off heat.
11. Pour the oil on the chutney.
12. Garnish with chopped cilantro.
13. Serve with chips, rice or quinoa.

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