One Food, Five Ways

[ 0 ] March 28, 2011 |

©JohnnaKnowsGoodFood "Guacamole from Minibar"

The Avocado has long been regarded as an incredible source of health and vitality. Its widespread use in the cuisine of tropical cultures is attributed to essential nutrients that it provides. The avocado has served as a substitute for meats and other high fat content foods throughout history. Particularly in regions and cultures where where fatty fish and red meat are scarce due to climate, or geography.

Today the avocado remains a great source of Monounsaturated oleic acid which can help lower your cholesterol and raise levels of High Density Lipoproteins (HDL aka ‘good cholesterol’). The average avocado contains around 9.8 grams of unsaturated fat, approximately 14% of the recommend 67 grams in 2000 calorie diet.

The avocado also contains about 28% of your recommended B5 (pantothenic acid) intake, a nutrient necessary to maintain the health of the nervous system and creation of cholesterol, but also has other uses in healing wounds, and fighting acne. Which is why avocado is a prevalent ingredient in many beauty and cosmetic products.

As healthy eating has taken root in the form of vegetarian cuisine, many chefs have rediscovered, and recreated the use of the avocado as a healthy alternative to meat and fish. Also popular are drinks and ice creams from South Asia that make use of the avocados great flavor, texture and nutritional properties. Here are a few ways to enjoy the avocado


Whats not to like here. This classic Mexican dish which gets its name from the its roots in Aztec cuisine. It can be served in a variety of ways but usually as a side to grilled meets, or as a dip. It involves a a few simple ingredients; tomatoes garlic, onions, salt and pepper, lemon juice and of course avocados. Great on a really hot summer day, or the dead of winter when you need a pick me up. Guacamole is perfect match for an ice cold Negra Modela, or spicy Mexican inspired cuisine or any combination of the four.

Mexican Quiche

Though quiche is a classic northern french dish with an etymology stemming from high German; the Mexican quiche combines old world sophistication and complexity, with the simple and accessible flavors of Latin America. Simply lay the avocados on the bottom of the baking pan, and pour the egg and cheese mix over the top. Bake for about 45 minutes and and add a spoonful of chopped scallions, avocado and tomatoes drizzled with a bit of lime juice on top. If you really want to splurge add a bit of sour cream on top prior to serving.

Avocado salad

Or Salad with avocado, either way its great. Take your lettuce, or whatever your preferred pre-washed mix of greens is add tomatoes, sliced red onions, cranberries, walnuts and a whole avocado. Sparingly add salt, pepper and garlic and the dressing of your choice. I personally like to use a time tested blend of Grey Poupon, balsamic vinegar, olive oil and a minced garlic clove. There are also endless avocado salad creations ike grilled shrimp, and chicken salads made primarily with the ultra healthy alligator pear.

Avocado Omelet

this is the breakfast of champions and its really simple! Saute scallions, mushrooms chives and tomatoes and then add two well beaten eggs into the pan. Sprinkle your choice of cheese on top (grated Monterrey Jack never fails) and enjoy.

Avocado on the side of everything and anything

If you haven’t noticed, I love avocados. They have been a staple in my house every since I was a kid. As long as there is a ripe avocado to be pealed it will end up on the side of my plate for lunch or dinner. That means everything from chicken, red snapper, to any combination of rice, meat, and beans. I even order my hamburger from my favorite burger joint with an avocado on top. It might be overkill, but it is my way of giving props to one of the most under appreciated vegetables available.

*A. Jasper is currently enrolled in online nursing classes and enjoys discussing the pros and cons of a biblical counseling degrees here.

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Category: health concious, vegetarian

About the Author ()

Johnna French is a Harlem NY native with deep roots in Panama, Washington, DC and North Carolina. All four places have heavily influenced her life and the foods she loves today. After graduating Howard University School of Law and beginning her life as a young professional in the city she was led to start Johnna Knows Good Food in November 2007 to keep family, friends and colleagues updated on where to go and what to eat while dining in the nation’s capitol. French, who still practices law, leads a team of three writers to cover the ever expanding Washington, DC food scene. French has been featured in print and television, appearing in Washingtonian Magazine and is a regular contributor to various local TV affiliates including WUSA 9, FOX 5 DC and WJLA (ABC Affiliate) News Channel 8. During the 2016-2017 football season, Johnna aired on Comcast Sports Mid-Atlantic (CSN) show, Redskins Life, as the weekly tailgate host. Johnna is currently a regular contributor to the FOX Baltimore Weekend morning show.

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