Avocado

Available from the Fruit & Vegetables counters at Arkadia Foodstores Gozo and Portomaso

Avocado, scientifically known as Persea americana, is a versatile and beloved fruit celebrated for its creamy texture. Native to south-central Mexico, avocados have transcended cultural boundaries to become a global culinary phenomenon.

These pear-shaped fruits are not only delicious but also incredibly nutritious. They are packed with heart-healthy monounsaturated fats, which help lower bad cholesterol levels and reduce the risk of heart disease. Avocados are also a good source of fibre, potassium, vitamins C, K, and folate, making them a wholesome addition to any diet.

Avocado's culinary uses are boundless. Whether mashed into guacamole, sliced on toast, or blended into smoothies, its buttery consistency adds a delightful touch to numerous dishes. Moreover, avocados have gained popularity as a vegan substitute for butter or cream in recipes, owing to their rich texture.

Beyond the kitchen, avocados have made their mark in skincare, with avocado oil praised for its moisturizing properties. This fruit's versatility, combined with its nutritional benefits, has cemented its place in both culinary and wellness realms, ensuring that avocados remain a beloved and enduring staple in our diets.

Recipe: Avocado and Black Bean Salad

Serves: 4

Ingredients:

• 2 ripe avocados
• 1 can (425g) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: 1 jalapeño pepper, finely chopped

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method:

1. Dice the ripe avocados into bite-sized pieces and place them in a large mixing bowl. Squeeze the juice of one lime over the avocados to prevent browning and gently toss to coat.

2. Add the drained black beans, corn, red bell pepper, red onion, and cilantro to the bowl with the avocados.

3. In a separate small bowl, whisk together the juice of the second lime, olive oil, salt, and pepper. If you like some heat, add the chopped jalapeño here.

4. Pour the dressing over the salad and gently toss everything together until well combined.

5. Taste and adjust the seasoning as needed.

6. Chill the salad in the refrigerator for about 30 minutes to allow the flavours to meld.

7. Serve your refreshing avocado and black bean salad as a side dish or a light main course for four people. Enjoy!

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