Avocados ~ Selecting The Right Ones

Choosing avocados at the grocery store may seem intimidating, but there are a few simple ways to make your selection easier. First, decide how soon you are going to use the avocados. Then check their ripeness using a gentle squeeze test and by examining the color of the skin.

Photo via UmamiBomb.

When are you going to use it?

• Immediately, today ~ choose fully ripe fruit (4 or 5 on the chart). These are very dark green, with black or even purplish tints. They will yield to gentle pressure when pressed or squeezed lightly. Fruit that is squishy, appears withered, or has dented skin (bruising) is probably overly ripe or damaged.
• Within a few days ~ pick avocados that are still somewhat firm with a dark but slightly green tint (2 or 3 on the chart). I often try for this level of ripeness because it allows me more flexibility. If I want to use them sooner I can stick them in a paperbag overnight to ripen them quicker. If I want to keep them longer I can place them in the fridge to slow down the ripening process.
• In 4 days or more ~ select the greenest, firmest ones you can find (1 on the chart). If there are none that meet this description you should try again later when a new shipment arrives or plan to use the avocados sooner.

This selection method is suitable for the Hass variety, which is the most popular and common type of avocado in the country. Other varieties may not change color during the ripening process or may be naturally softer or firmer than a Hass, so the particular qualities outlined above may not be as useful when judging ripeness for other varieties.

Video Tutorial
I like visuals so here is a video by "Your Produce Guy" demonstrating how to judge the level of ripeness so you can pick out a perfect Hass avocado.

The Empowered Consumer
Fortunately, the avocado has a wonderfully thick skin that does a great job of protecting the delicious fruit flesh inside. Many pest and disease issues are treated through use of hardy woodstock and biological control, such as the release of beneficial insects, although some chemical treatments are used as well by some growers.

Organic avocados are quite a treat and can often be found on sale for less than $2 a fruit. Conventionally grown avocados have generally been green-lighted as okay to buy ~ they are frequently on the low end of the pesticide residue list.

Avocados ~ Where To Find Them

Many people tend to think of avocados as a tropical food but, although it does like warm climates and many cultivars come from Mexico, most of our avocados in the U.S. come from Florida and (especially) California. Avocados also grown in a few other states, like Hawaii and the Southwest, such as Arizona, Texas, etc.

Mature avocados growing on the p. americana tree. Photo by avlxyz.

If you live in these areas you may be able to find an avocado grove nearby or pick them up at your local farmer's market. If you're really lucky you might have these prized fruit trees growing in your own backyard.

Not in one of these areas? Well, although they won't be "borrowed" from your neighbor's tree, you can find them for sale at almost any grocery store.

The trees require specific growing conditions (ample sunshine and well aerated, deep, saline soil) and the fruit doesn't tolerate frost very well, so they are unlikely to grow well (or at all) in areas that have cold weather, lots of cloudy days, or different soil properties. This means that most of us will have to get our avocados shipped in from other areas of the country. Although avocados are grown in the U.S. we also get imports from Mexico, Peru, and Chile.

The flavor of imported avocados are often similar to those grown in the U.S., especially Hass varieties, but shipments have farther to go and may be delayed at at customs, resulting in avocados that are near their peak of ripeness by the time they reach the store. In my experience bins of overly ripe avocados become a pretty common issue during winter months.

If you want to stay "country-local" look for California or Florida-grown varieties (or buy Hawaiian-grown avocados if that's where you live). This may be harder in the colder months, when U.S. production slows down.

Can I Grow It?
Unless you live in one of the regions mentioned above, probably not. While it's easy to sprout the seeds to start a plant indoors on a sunny windowsill, don't expect to grow your own avocados in your kitchen. The tree rarely produces fruit when kept as a houseplant.

Avocado plant grown at home from seed.
Photo by axlape.

Of course, if you've got a green thumb and you're determined you can always give it a try ~ keep it happy with a proper soil mixture, use good watering practices, plan to re-pot it frequently as it grows, and set it outside in the sunshine during the warm months. Just be aware that it takes require 4-6 years of growth to begin producing fruit and it will probably need other avocado trees nearby for adequate pollination.

Also, if you are able to coax an avocado from a tree you started from seed, it may not resemble the fruit you'd expect. Typical propagation of avocado plants usually involve growing rootstock seedlings and the use of grafting methods to ensure high quality fruit. Needless to say, this involves a bit more skill and dedication than growing a plant on your kitchen windowsill.

Avocados ~ A Brief History

Humans have had a long relationship with avocados. The earliest written European record dates back to 1518 and evidence of avocado use dating back to 10,000 BCE has been found in a Mexican cave.

A Mexican criollo, the smaller fruit of an undomesticated avocado tree. Photo via AvocadoSource.

Avocados have been called "alligator pears", probably due to the appearance and texture of the skin and it's shape, which resembles a pear. On some sailing vessels they became known as "butter pears" due to their creamy flesh ~ the sailors liked to scoop out the insides and spread it on crusty bread like butter.

The word avocado can be traced back to the Spanish word aguacate, which is a corruption of a Nahuatl (Aztecan) word, ahuacatl. This word translates to "testicle". The wild ancestors of today's avocado were much smaller and slightly rounder. Because they hang together in pairs and bunches on the tree, it is easy to imagine how they brought this body part to mind. The Aztec people considered avocados to be a fertility food.

Indeed, rumors abounded about the avocado when they were brought to the U.S. Many people believed the avocado contained potent properties that would give an eater an uncontainable sexual prowess. Proper men and women refused to be seen buying them in public, lest they be accused of scandal ~ those silly Victorians!

Avocado growers had to launch a public marketing campaign to overcome it's naughty reputation before the fruit could become the popular item it is today. There are still many cultures around the world that believe they increase virility.

Avocados ~ What Are They?

Many people think of avocados as a vegetable, perhaps because of it's green skin and flesh that lacks a sweet taste. However, avocados are actually a fruit. They have thick skin that can range from dark brown to bright green, with yellow and green flesh inside that has a slightly firm, creamy texture which can be easily sliced or mashed.

A ripe, halved avocado fruit with creamy flesh & seed visible. Photo by Manns World.

A tidbit of info about avocados that I found really interesting: the fruit does not begin to ripen until it is picked. Once the fruit reaches maturity it can be left on the tree for months without spoilage. In this way the tree acts as a natural storage "container" and growers can chose when to harvest their crops depending on supply needs and market price. Once mature avocados are picked they will fully ripen within two weeks. It is theorized that a chemical inhibitor released from the stem prevents them from ripening while they are still on the tree.

In Europe and the U.S. avocados are usually treated as a savory ingredient, such as adding them to sandwiches, salads, and chicken dishes or making guacamole. In some countries they are treated as a true fruit and are used in sweet dishes and other desserts. We use them both ways at our house because they are so yummy. The high fat content and creamy texture makes the avocado an excellent addition to smoothies and homemade ice cream. (See my recipe for Dairy-Free Ambrosia).

The fruit grows on the Persea americana tree, which --despite it's name-- originated in Mexico. These trees are now grown around the world in regions with suitable climate and soil.

In the U.S. most avocados are grown in California and they produce the majority of the country's supply. The remainder of avocados eaten in the U.S. mostly come from Florida-grown varieties and fruit imported from Central & South America, particularly Mexico.

This is my first post in the series "Real Food Familiarity Challenge" in which I explore a long list of healthy, real foods in-depth. Read more about the RF2 Challenge.

The Real Food Familiarity Challenge

I want to get to know my ingredients better and get educated on all the nifty little details about the food I eat. I've decided to focus on one fruit, veggie, nut, etc. at a time and really learn about it.

As a foodie interested in cooking, gardening, and nutrition I have all sorts of questions about the foods I use at home and those I don't use (yet) but sometimes see at the market or hear good things about:

• What is its nutritional profile?
• What health benefits does it offer?
• What is the food's history and how has it been used traditionally?
• What are some suggestions on eating, cooking, and storing it?
• Is there a recommended intake? How much should we eat each week?
• Can it be sprouted, fermented, or prepared in a way that makes it more useful to our bodies?
• Where can I buy it? When is it in season?
• Are there any cautions I should be aware of?
• What do I look for when choosing it at the market?
• Are certain varieties better than others?
• What are some tips and ideas for growing it at home or sourcing it locally?
• What other foods does it pair well with?

How well do you know your food?
Photo by Valerie Everett

I'm curious about all these questions and more. Even if I think I know the answers I'm going to research it anyway because in our society there is a lot of misinformation about food and the more I explore on this food adventure the more I realize how much I don't know yet. I don't just want to recognize food by sight or know how to throw it into a recipe ~ I want to have a genuine familiarity with it. My plans are to sort through various resources and pull together a wealth of information about healthy foods to answer my own curiosity and perhaps share some useful information with others, too.

I've started a long list of foods I want to learn more about. Whenever possible I'm going to buy, eat, and/or cook with each food. There's nothing quite like hands-on learning and besides, it's a great excuse to play in the kitchen! This goes along well with my other adventurous food challenge ~ to try a new healthy food or recipe each week. It may take me a while to work down through the entire list but it'll be worth it. I think this challenge will be fun and enlightening!

This week I'm starting with avocados, a family favorite at my house. Other "A" foods I'm interested in learning more about include asparagus, acai, arugula, almonds, apples, aloe vera, apricots, asafoetida, and artichokes. I haven't decided yet whether I'll go from A-Z in order or just explore different foods as they catch my attention (honestly, this sounds more like me). Are there particular foods you'd like to know more about?

The Healthiest Foods On Earth

I'm challenging myself --and my family-- to learn more about the foods we eat and to continue to improve our diet through education. This week I picked up a copy of Johnny Bowden's book The 150 Healthiest Foods on Earth. It has smooth, glossy pages with bright photographs of beautiful, healthy food accompanied by a few paragraphs about each food, including why he considers it to be one of the healthiest foods to eat.

The 150 Healthiest Foods on Earth

The book is divided into various sections -- vegetables, fruit, herbs, etc., with a helpful glossary in the back. It also includes lists of "Top 10 Healthiest Foods" from various nutritionists, doctors, and other people with a strong interest in healthy eating.

I've really enjoyed reading through it and consider it a good addition to my "food library". I recommend it to anyone looking to get started on a wholesome diet or for people who want to step up their nutrition intake -- it's good basic guide on selecting healthy food.

However, I found myself left wanting... it just didn't contain the amount of information I'd hope for. I had so many unanswered questions, like how to correctly prepare some of these foods at home and how to tell if food is ripe and fresh at the market. As visually appealing and interesting as the book was, I was disappointed it didn't offer more details.

During another trip to the bookstore I found dozens of other potentially informative books in the diet and nutrition section (one of my favorite aisles to browse). I flipped through most of them, trying to find a comprehensive book that would cover real food in-depth. I know there must be one, but perhaps it just wasn't on the shelves at that particular bookstore because I came away empty handed. Some offered detailed nutritional analysis in charts and graphs (including lots of material for tracking calories of heavily processed items and fast food menus), others had advice on using supplements for various healthy issues, and quite a few discussed allowable foods in terms of various diets. Not what I was looking for.

Very few were written from a whole foods perspective and unfortunately those that were didn't focus on just food -- they also devoted large chapters to related topics like exercise advice and achieving emotional balance. I know total wellness involves many faucets of life and food is not the full picture -- physical fitness, restful sleep, relationship health, and making wise financial decisions are important, too, but for crying out loud, can't a girl just find a great book that focuses solely on real food?

Ambrosia Ice Cream, A Dairy-Free Primal Dessert

The other night my daughter and I were brainstorming on dessert, trying to come up with something rich and satisfying to serve at a dinner party with friends. After some debate we finally settled on trying to make a healthy, dairy-free ice cream from scratch. We gathered a bunch of our favorite ingredients,  threw everything in the blender, and left it in the freezer to chill overnight, hoping for the best but not quite sure what to expect.

I'm happy to report that we are thrilled with the results. Everybody loved it ~ and I mean lick-their-plates loved it. This creation tastes decadent and looks elegant ~ a perfect combo in my book! I served it as a fun dessert at an evening dinner with fellow food lovers, but it would work equally well as a sumptuous treat for a romantic evening. Best of all, it's really very healthy for a dessert. This Ambrosia ice cream has fruit, good fats, some protein... yum, yum! Yet it's so rich that one small scoop was plenty.


Gather these ingredients:

• 3 avocados
• 2 small bananas
• 1 pear
• 1 cup coconut cream
• 1/3 cup pineapple, lemon, or orange juice
• 1/3 cup total sliced almonds & crushed walnuts
• 1/4 cup warm coconut oil
• 2 tablespoons honey

Grab some kitchen tools:

• Blender
• Freezer-safe storage container
• Small bowl
• Spoon for mixing

Now make it!

1) PUREE AND BLEND: Peel everything, remove the seeds and plunk them in a blender, scoop the coconut cream in on top, and add the juice. Crank it up and blend until smooth. Use ripe fruit for the best texture and to add natural sweetness. Don't leave out the avocados ~ the creamy texture and rich fat content of the avocados and the coconut cream is what makes the ambrosia like good quality ice cream rather than a frozen fruit slushy. If you don't have coconut cream you can substitute dairy heavy whipping cream.

2) GET IT CHILLED: Pour the mixture out of the blender and place in the freezer until lightly frozen and scoopable like ice cream. It will take several hours in most home freezers. You can leave it overnight if you'd like but you'll need to thaw it slightly before serving. You want to find that sweet spot between too-hard rock solid and too-soft frozen yogurt.

3) SCOOP & SERVE: Lightly toast the almond slices in a pan on the stove or on a cookie sheet in the oven. In a small bowl mix the warm coconut oil with the honey. Place a mound of the ambrosia ice cream on each plate ~ use an ice cream scoop if you have one, if not use a large spoon and make little rolls. Top with the warm toasted almond & walnuts and finish it off with a generous drizzle of the coconut oil & honey mixture. Enjoy!

Oh my heavens, so good!

The Best Gluten-Free, Grain-Free Sandwich Bread. EVER.

This post should be titled, "It's Ok, the Euphoria and Excitement are Normal, You're Just Having a Foodgasm." Last year I discovered what could quite possibly be the most ingenious recipe I've ever made. Homemade gluten-free, grain-free bread in 10 minutes? Say what!? I know you're rolling your eyes in disbelief, but just stick with me a moment folks ~ because yes, it's true.

Yum! Savory Herb Bread ~ makes a fantastic gluten-free primal sandwich!

During a search for simple, quick recipe for grain-free bread I must have browsed through dozens of recipes and suggestions. However, it was an idea from Rivven, a fellow primal foodie, that finally got my attention. His original post over at Mark's Daily Apple has gone on to spawn nearly 40 pages of comments and adoration, so I know I'm not the only person who immediately ran --not walked, but ran-- to my kitchen to start tinkering around.

I played around with variations for most of the evening, tweaking the recipe this way and that way, then pairing the results with different things. I ended up with what is hands-down the easiest and most delicious bread I've ever made at home. (You can't see me, but I'm nodding emphatically as I type this.)

Did I mention that not only is this bread gluten and grain free, it's also soy-free, dairy-free, and corn-free, too? Ohhhh, yeah. It's like that. Forget the dry, crusty stuff that passes for gluten-free bread in the store. Save that for making homemade croutons. This bread is moist and springy. My favorite way to use it is for sandwich bread ~ piled high with organic field lettuce, spinach, and turkey, mmmm.

To make this sandwich you'll need a mere 10 minutes and a handful of simple ingredients. Let's get started!

Gather These Ingredients:

• 1/8 cup flaxseed meal
• 1/8 cup almond flour
• 1 and 1/4 tbsp warm coconut oil
• 1 tsp baking soda
• 1 large egg
• A pinch of a few savory herbs -- basil, dill, rosemary, garlic, onion powder, salt

Grab Some Kitchen Tools:

• Two small bowls
• Measuring cup & spoon
• Fork for mixing
• Ceramic microwave-safe bowl

Now Make It!

1) MIX DRY INGREDIENTS: In the first bowl mix all the dry ingredients including the herbs and spices. If you use fresh herbs be sure to mince them up into fine pieces first. Go as heavy or as light on the flavors as you want! Break up any pesky flour balls with the fork.

2) ADD WET INGREDIENTS: Crack the egg and place it in an empty bowl. Whisk it with a fork vigorously until it's fluffy, then mix into the rest of the ingredients. The mixture will thicken up as you stir. Add gently warmed, liquid coconut oil to the dry ingredients and blend well. The mixture will be very thick, this is okay!

3) PLACE IN YOUR 'BAKING DISH': Once it's all well mixed, pour it into your bowl or a small casserole dish. You're looking for a dish that has a bottom about the same size as a piece of bread or a deli bun. A large glass measuring cup might work. I use one of those shallow ceramic soup bowls with a handle, it works perfectly.

4) TIME TO 'BAKE' IT: Stick the mixture in the center of the microwave and heat for about 2 minutes. You may have to experiment a bit here, since cooking power can vary between different microwaves, but this was the perfect amount of time in mine.

5) LET IT COOL OFF: When it's done coax it out of the bowl (covering the bowl with a papertowel or cheesecloth and flipping it upside works for me). Let it cool off on paper towels or a baker's rack for a few minutes. When it's no longer hot to the touch you're ready to slice it in half around the circumference (like a bagel). Now pile on the scrumptious goodies!

As a substitute for mayo you can drizzle a tiny bit of olive oil on one side of the "bun". I usually do a mixture of olive and flax but whatever you have will work fine. Pile on the roasted turkey and top it with bright, fresh field greens like romaine, spinach, and arugula. Wha-la! You have a fantastic gluten-free primal sandwich!

This sandwich is hearty and very nutritionally dense, so you may want to cut it in half for sharing at mealtime or save some for later. For lunch I make two batches and serve half a sandwich to each of us with some raw fruit or veggies on the side. It is very filling and oh so yummy! These 'buns' freeze really well, so feel free to make up a bunch and stick them in the freezer ~ when you're ready to use them just thaw on the counter or defrost in the microwave for a few seconds.

Half of a Savory Herb Sandwich (with turkey & greens) equals:

• Approximately 300 calories
• About 7 grams of carbs
• No grain, gluten, dairy, soy, or corn
• Quick & simple, delicious!

Ideas For Sourcing Food Locally

The term local  brings to mind the idea of things that surround us. It's used to indicate a general location; a reference to things and places nearby, like the local bank, the neighborhood store, etc. More and more often when folks talk about local  they're discussing an interest food grown, raised, and/or produced close to home. We hear slogans like, "Eat local, buy local." It's a call to source our foods from within our own communities whenever possible.

Freshly harvested apples from a regional farm. Photo by Amy Loves Yah

Doing this whenever possible means supporting local farms that practice good farming methods. It means putting money back into our own communities and reducing our carbon footprint by choosing local products rather than purchasing goods shipped from thousands of miles away. It's voting with our food dollars to invest in sustainable agriculture. And call me crazy, but I believe food grown with care, allowed to ripen naturally in the fields and on the vine, handled & transported conservatively, and consumed shortly after harvest offers superior flavor and nutrition.

If you want to buy more local foods but aren't sure how or you find yourself making monthly trips to a natural food store two hours away and yearn for closer access to fresh, healthy foods, here are a few ideas:

* Join a CSA (Community Support Agriculture programs). Many offer several pick-up locations to chose from in order to service members in surrounding areas. One CSA program near us offers pick-up locations in several different towns. Another CSA has an online forum for members so they can make arrangements with each other to alternate responsibility for picking up the shares. If there is not a CSA program in your town don't give up ~ contact those nearest to you and discuss the possibility of creating a pick-up center in your community.

* Talk to people in your community to learn about local growers and farmers. Which ones are willing to sell directly to consumers? Who is growing and raising which foods and where? Strike up conversations, build a relationship with the farmers in your area, and get your food directly from the source. Alternatively, you can search websites like Local Harvest and Pick Your Own to find farms that have already expressed interest in selling to the public.

* Take a fresh look at your own space. What edible treats might already be growing in your yard? We celebrate the arrival of spring each year by harvesting a bumper crop of freshly-grown dandelions. Yum, yum! You can decide to grow your own garden ~ stop mowing all that grass and turn your yardspace into foodspace. Not feeling the pull of a traditional garden? Try a different method ~ square-foot gardening and raised beds can make your experience easier and more rewarding. If you live in an apartment or have poor soil conditions in your yard consider trying your hand at container gardening. Tomatoes, lettuce, and herbs do great in containers, don't require investment in special tools, and are fairly inexpensive to maintain.

* Check if your town or city has public garden space available. Plots are usually affordable and located in spaces that easily accessible to residents (many abandoned lots, unused green space at parks, etc. are being converted to community gardens). This option is really handy if you want to grow a traditional garden but don't have space in your backyard.

* Shop at the farmer's market. Nearly every town in my area has one, most operate daily from May through October and occasionally on weekends during other months. If there isn't a farmer's market in your town then... why not? Perhaps you're just the person to get one started. You can also approach agencies in your area, such as the Chamber of Commerce, about starting a farm-to-table program.

* Barter with friends, family, and neighbors. Go in halves on a side of grass-fed beef with another family. Ask your friend if they would consider raising a few extra chickens if you cover the expenses and serve as their farm-hand when they're on vacation. Offer to help tend to your neighbor's garden (with their direction) in exchange for a portion of the harvest. Ask around, you may be surprised. We've been fortunate to have very generous friends who are willing to share their extras like veggies, eggs, honey, butcher roasts, and herbs ~ it's a fantastic experience to eat fresh food grown and raised with love by great people.

* Talk to the managers and staff at your local stores, especially those that are independent or part of smaller, regional chains. Encourage them to source their produce locally. Do a bit of research and provide them a list of suggested farms they can contact to get the ball rolling. Email or call the headquarters and let them know, too.  Ask your friends and family to do the same.

Apple Sweetness Infograph

Here's a handy-dandy apple infograph titled The Spectrum of Apple Flavors, from sweet to tart. Not sure where this originates from (if you know the source please share) but it's quite clever. The chart shows the natural sweetness of apples as well as the best uses of each apple, such as making apple pie or them eating fresh ~ yum!

The Spectrum of Apple Flavors

I knew Granny Smith apples are tart and that Red Delicious apples are a bit sweeter, but I've often wondered where the rest of the apples fall in the sweet/tart range and what their best culinary use is. The best apples I've ever eaten were fresh organic Gala apples -- they were incredibly juicy and bursting with flavor.

Interesting to note that the Rome variety of apples are the only ones not recommended for eating fresh, hmm... curious. I don't have much experience with Rome apples, so I'm not sure why this is.
It would be interesting to see a diagram categorized by texture, too. How do flavor and texture determine the best use of different apples? Some apples are very crisp, others have a very soft, fine texture, with still others are quite grainy. Which variety of apples do you like the best? What's your favorite way to use apples?

Gluten-Free Almond Flour Cookbook

One of the best things about this recipe collection is that it focuses on ONE type of flour ~ almond. I love this cookbook precisely for this reason (and because the recipes rock, of course). Elana doesn't require me to whip up specialized flour combinations ahead of time, a radical departure from 99% of the other gluten-free cookbooks out there.

Dozens of delicious, simple grain-free recipes!

This speaks to me as a foodie, as a busy mom, and as a person who likes to cook spontaneously. I want recipes that are straightforward, easy to play with, and can be used as inspiration in the kitchen ~ not a directive to create and store bulk batches of an author's favorite flour blends.

If you've been cooking gluten-free for a while I'm sure you know how the routine typically goes ~ make one blend for pancakes, a different one for breading chicken, another for making muffins... ugh. If you're tired of wading through lots of prep work before you can even begin baking then this cookbook might be for you!

For those following a paleo/primal diet, the focus on almond flour make these recipes grain-free as well! Most of them are also soy-free and dairy-free, too. She also rates most of the recipes based on their sweetness level, helpful for those cutting back on sugar. Check out the author's extensive website at Elana's Pantry for more gluten-free and paleo/primal friendly recipes using organic ingredients.

You can find sample recipes from The Almond Flour Cookbook, like this one, on Elana's website.

The bulk of recipes in the cookbook are for baked items like pie crust, muffins, cakes, breads, cookies, and pizza dough ~ these are the items that are hardest to replace when going gluten-free. Store-bought versions can be difficult to find and when they are available they're often expensive and loaded with too much sugar for our taste.

A great recipe for savory pie crust caught my eye right away ~ Why, helloooo, quiche! How I've missed you!  The kids were not impressed with my attempt at crust-less quiche, so thank goodness for this find.

The author sticks with her preferred ingredients throughout the book, such as grapeseed oil and agave sweetener, which may not appeal to everyone. She does explain why she uses these particular ingredients and has a section in the back with info on where to find these items, useful if you want to stay true to her exact recipe or if you're just getting started cooking gluten-free and are unsure where to buy ingredients. However, the recipes are so wonderfully simple it is also fairly easy to make substitutions and experiment with what you have on hand.