Tesi Johnson, Gleaner Writer

Left: Enhance left-over chicken in a fresh new way by combining it with slices of avocado and almonds.   Right: Avocado-banana salad comprising boiled green banana pieces with assorted herbs, the season's fresh ripe avocado and garnished with onion rings. - Ricardo Makyn/Staff Photographer

In Jamaica, the avocado (called pear) is usually used as a side dish to complement traditional Jamaican dishes, or otherwise paired with baked products like the classic 'bulla' as a snack. In many countries, like Mexico and Taiwan, avocado is a dietary staple where it lies at the centre of a myriad of traditional and innovative recipes.

Alas, we are not tapping into the full potential of this wonderful fruit, which has a remarkable texture and flavour that makes it an appropriate base for culinary creativity. It is even more attractive as a main ingredient because it is rich in vitamins A, B6, C and E, proteins, unsaturated fat (the 'good' fat), potassium and dietary fibre, as well as being cholesterol and sodium free.

Creating a tasty avocado-based dish is as simple as cutting the ripe fruit in half, removing the seed, leaving the skin in place and filling the cavity with tuna, crab meat or salmon. Try combining a puréed avocado with salt, seasonings and probably some olive oil to make a creamy salad dressing suitable for pairing with leafy greens. The recipe possibilities are endless for this versatile fruit. Couple the current abundance of avocado fruit with a little imagination, and create something wonderful!

Choosing an avocado:

For immediate usage it should be firm but yield to gentle pressure and have an unblemished skin covering.

It is best to purchase unripened fruit and allow undisturbed ripening in your kitchen, where it is not exposed to the probing fingers of other shoppers. In the marketplace, shoppers often cause bruises to the fruit by squeezing. These bruises turn out to be dark spots in the flesh of the ripened fruit.

Further:

To hasten ripening, place in a paper bag along with a ripe American apple, or the peel of a ripe orange. When fit, they usually ripen between two to five days.

Do not refrigerate unripened fruit, as they will never ripen properly.

If your avocado is ready to eat before you are ready for it, store in the refrigerator for no more than a few days. It will quickly turn to 'mush' if refrigerated for too long.

The flesh quickly turns to an unattractive brown when exposed to the air. Retard discoloration by sprinkling with lime or lemon juice. If it is not intended for immediate use, wrap in a plastic bag and refrigerate for no more than a few days.

Did you know?

Avocados will not ripen on the tree; they must be picked for ripening to begin. They will stay on the tree for up to seven months, and never ripen!

Avocado, Green banana and Saltfish Salad

2 tbs. cane vinegar or distilled (white)

malt vinegar

8 small green bananas, topped and tailed

and slit down one side

4 1/2 oz prepared saltfish

1 onion, sliced in rings

1 spring onion, chopped

1/4 cup stuffed green olives, sliced,

or capers

For the dressing:

1 garlic clove, crushed

1/2 scotch bonnet pepper, deseeded

and chopped finely

1 tsp. Dijon mustard

1 tsp. sugar

Juice of 1 lime

1/4 cup olive oil

1 ripe avocado, peeled, and chopped

Freshly ground black pepper

Salt (optional)

Method

1 Drop one tablespoon of vinegar into a large pot of salted water. When the water boils, add the bananas. Cook for 20 minutes, or until tender.

2. Meanwhile, prepare the saltfish by soaking and then shredding into flakes.

3. Drain the bananas and leave until cool enough to handle. Peel away the skin and cut into 1.5 cm/ 5/8-inch slices. Place in a large bowl.

4. Add the fish, onion, spring onion and olives. Whisk together all the dressing ingredients and then toss everything together. Sprinkle with black pepper and salt to taste, chill for at least an hour before serving so that flavours can blend and develop. Toss in the avocado just before serving. A squeeze of lime or lemon juice will prevent it from darkening.

- Recipe from Virginia Burke's 'Eat Caribbean'.

Cold Avocado Soup

3 large, ripe avocados, peeled, pitted

and cut into half-inch pieces

1 1/2 cups chicken stock

Quarter cup minced scallions

2 tbs. fresh lemon juice

2 tbs. minced fresh cilantro

1 1/2 tsp. salt

1/2 tsp. cayenne

1 cup heavy cream

1 tbs. olive oil

1 cup corn kernels

1/2 tsp. cumin

Method

1. In batches in a food processor, purée the avocados, chicken stock, scallions, lemon juice, cilantro, 1 teaspoon of the salt, and the cayenne.

2. Pour into a soup tureen or large pitcher and stir in the heavy cream just before serving. In a small skillet, heat the oil over medium-high heat. Add the corn kernels, cumin, and remaining half teaspoon salt, and cook until fragrant and golden brown, about five minutes, stirring occasionally.

3. Remove from the heat and garnish each serving of soup with two tablespoons of the toasted corn and one sprig of cilantro.

- Recipe courtesy of http://www.foodnetwork.com

Avocado and Shrimp Quesadillas

8 oz cooked, peeled shrimp, coarsely chopped

1 1/2 cups (12 oz) crumbled queso blanco

(white cheese) or shredded Monterey Jack cheese

1 fully-ripened avocado, halved, pitted,

peeled and diced

1/2 cup chopped tomato

1 to 2 tbs. chopped pickled jalapeno pepper

6 tsp. vegetable oil, divided

12 small (8-inch) flour tortillas

Method

1. In a medium bowl, combine shrimp, cheese, avocado, tomato and jalapeno pepper.

2. Spoon half cup mixture on each of six tortillas; spread to half inch from edges. Top with remaining six tortillas; press gently.

3. Over medium heat, in a medium skillet (preferably non-stick), heat one teaspoon of the oil until hot. Place one filled tortilla in skillet; cook, turning once, until golden brown and cheese has melted, about three minutes.

4. Repeat with remaining oil and filled tortillas. Cut each quesadilla in six wedges.

Serves 4.

- Recipe courtesy of http://www.producepete.com