CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Avocado, a superfood known for its numerous qualities and health benefits, provides the body with a complete balance of various essential nutrients and antioxidants. Having known for its domestication in America to Mexico and roots in Spain as well, the fruit has been used in a number of exotic delicacies across the globe and is a favourite of many of us. while avocados are as trendy and fashionable as ever, this represents merely a resurgence of this superfood’s popularity. In fact, the produce with the dark green, knobby skin, buttery texture and fresh, mild taste has a surprisingly rich & creamy heritage.
Health Benefits of Avocado
- Aids in digestion & weight management.
- Rich in anti-aging & antioxidant properties
- Good for the eyes & brain.
- Helps treat Vitamin- K deficiency.
- Reduces inflammation in tissues, muscles & joints.
- Good for the skin, helps keeping it glowing.
- A compound called beta-sit sterol in avocado has been found helping cholesterol levels.
- Helps detoxifying the body.
- Good source of potassium & folate.
- A great immunity boosting ingredient.
How to Prepare an Avocado before being used?
- Always prefer a firm avocado while purchasing it, do not go for the very soft and mushy ones.
- Check for bruises or cuts on the skin or surface, avoid those.
- Handle them with care and prepare them just close to use as far as possible to prevent their oxidation.
- Ripe avocados can be stored in the refrigerator for 3 to 4 days wrap them in kitchen towels/cling wrap.
- Peel them, remove the stone carefully and handle the flesh with care, sprinkle fresh lime juice on them do maintain their color and a dash of salt to keep up the bite in it.
- Olive oil or even avocado oil goes well with avocado when it comes to salads or tossing them up in a dip or salsa.
Uses of Avocado in the Kitchen
- Avocados are versatile as a fruit that are delicious in salads, sandwiches, tacos, soups, dips like the most popular guacamole!
- Indian cuisine however has not found it being used in our local recipes but yes as a chef I have used it with chicken tikka on a canapé with a pesto chutney, with a chilled pasta salad adding it with a dash of chaat masala and tamarind chutney for the spike!
Some popular dishes with Avocado also include
- Avocado & sun dried tomato bruschetta Italian concept.
- Avocado & roast chicken salad with minted sour cream dressing.
- Chilled avocado and basil soup with olives and flaxseeds.
- Lime & Avocado hummus with burnt garlic toasties.
- Baked Avocado mash with browned onions and sweet potatoes.
- Avocado and assorted lettuce wraps with virgin olive oil and eggplant dip.
- Avocado oil is also a good option to use in preparing healthy dips, dressing, spreads and marination for chicken or fish for grilling.
Here are a few interesting and easy recipes using AVOCADOS
CHICKEN AND AVOCADO SANDWICHES
Ingredients
Leftover wrappers/rotis/chapattis/sliced bread- 6-8 no
For the spread
Butter/ cream cheese/ mayonnaise/pesto sauce etc- 2-3 tsp.
For the filling
Avocado-1 ripe, peeled and sliced
Boiled shredded chicken-1/2 cup
Lime juice-2 tsp
Salt and crushed black pepper to taste
Sliced onions- 1 no
Sliced tomato-1 no
Fresh basil leaves- 5-6 no
Grated cheese-2-3 tsp.
Flax seeds/ sunflower seeds- 1-2 tsp
Coriander/mint leaves-2 tbsp.
Method
- Prepare the outer wraps/bread slices etc and keep ready.
- Apply a combination of spreads as desired on the base of the sandwiches.
- Arrange the avocado and other ingredients on one part of the sandwich base and cover it and place it in a griller or on a non-stick tava on a low flame and warm it up on both sides. Cut and serve with dipping sauces or a bowl of tossed salad.
- Non-veg options like double fried egg, sliced boiled eggs, sliced sausages, salami, bacon etc can also be sautéed a little and placed along with avocado as a filling for the sandwich concept.
- Veg options: saute mushrooms, assorted bell peppers, grilled paneer or tofu slices, veg cutlets etc can also be placed as variation.
AVOCADO DELIGHT BOWL
Ingredients
Avocado- 2 no ripe, peeled and cut into cubes
Tomatoes- 2 med cut into cubes.
Onion-1 med cut into cubes
Cucumber- 1 no peeled and cubed
Capsicum-1 no cut into cubes.
For the dressing
Olive oil/ salad oil- 2 tbsp.
Salt and crushed black pepper to taste
Mustard paste- 1 tsp
Sunflower seeds/ melon seeds- 2 tsp
Mint leaves- 2 tbsp.
Coriander leaves- 2 tbsp. chopped
Chili flakes-1/2 tsp
Mixed herbs-1/2 tsp
Lime juice-2 tbsp.
Honey-2 tsp
Ginger juice-2 tsp
To garnish: micro-greens/black olives/ green olives/ gherkins/ jalapenos etc.
Method
- Prepare all the ingredients for the avocado toss bowl, keep chilled.
- In a mixing jar or a bowl combine together the ingredients for the dressing and mix/shake well and keep chilled.
- Just before serving add in the avocado and other ingredients into the dressing and garnish with seeds/ nuts/ greens as desired and serve immediately.
AVOCADOS AND TOMATOES ON TOAST
Ingredients
Avocado-1 ripe, peeled and mashed.
Cherry tomatoes- 10-15 no cut 1 x 2
Olive oil-2 tsp
Garlic- 1 tsp chopped
Green chilies-1 tsp chopped
Onion-1/2 no chopped
Lime juice-2 tsp
Assorted nuts-2 tsp chopped, almonds/cashews etc.
Mint and coriander leaves-2 tbsp. chopped
Salt and pepper to taste
Mayonnaise/ hung curd/greek yogurt- 2-3 tsp.
Salt and crushed black pepper
Roasted crushed peanuts-2 tsp
Micro-greens/ fresh herbs/assorted seeds for garnish-2 -3 tsp
Sliced bread- 6-8 no- white/brown/multi-grain bread.
Method
- Assemble all the ingredients for the avocado and tomato toasts.
- Heat oil in a pan and saute the garlic, onions and chilies for 30 seconds and add in the tomatoes and avocado and give it a toss for 15-20 seconds, turn off the flame.
- Remove the mixture into a bowl and add in the lime juice, salt and pepper to taste along with all other nuts/seeds etc and mix.
- Now add in the mayonnaise/hung curd/green yogurt into the mixture and mix gently.
- Toast the bread of your choice and apply a light hand of butter or cream cheese if desired or else place the prepared avocado mixture on top and garnish with greens and serve.
HERBED AVOCADO DIP
Ingredients
Avocado- 2 ripe, peeled and sliced
Blanched spinach-1/2 cup
Boiled chickpeas-1/4 cup
Mint leaves- 2- tbsp.
Coriander leaves-1/4 cup
Fresh basil- 6-8 no
Olive oil/ salad oil-2 tbsp.
Lime juice-2 tsp.
Garlic-1 tsp chopped
Salt and pepper to taste
Hung curd/greek yogurt-1/4 cup
Cashews/ almonds-2 tbsp.
Sunflower seeds/ melon seeds- 2 tsp
To serve with: assorted vegetable sticks/ crackers etc.
Method
- Assemble all the ingredients for the healthy avocado dip.
- Using a jar of a food processor combine all the ingredients and using olive oil and few drops of chilled water churn the mixture into a smooth dip.
- Remove the mixture into a bowl and check for salt and adjust accordingly. We have options of adding hung curd/ greek yogurt or even readymade veg mayonnaise can add a nice texture to it if needed, serve the dip chilled with assorted options.
HEALTHY AVOCADO SMOOTHIE
Ingredients
Avocado-1 ripe, peeled and sliced.
Banana- 1 ripe, peeled and sliced
Soy milk/ oats milk/ almond milk/ regular milk- 200 ml
Curd/yogurt-2 tsp
Honey-1 tsp
Dates-2-3 chopped
Flax seeds/ sunflower seeds- 1 tsp
Mint leaves- 6-8 no
Assorted nuts-2 tsp chopped
Cinnamon powder-1 pinch
Method
- Assemble all the ingredients for the healthy avocado smoothie recipe.
- Using the jar of a food processor combine them all using the desired choice of milk and churn it all into a smooth texture.
- Check for flavor and taste and adjust accordingly and pour the shake into glasses/ shot glasses and garnish with a pinch of cinnamon powder/ assorted nuts/seeds/ berries can be added as well.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com