The Avocado

By Sonia R. Martinez

As you visit the different farmers markets around the island, you will find avocadoes being sold in all of them during season. This is because although Kona’s terrain is known to be suited best for growing avocadoes, there are varieties that will grow and produce fruit from sea level to about 1,600 foot elevation all around the island.

There are hundreds of varieties of avocadoes and Hawai‘i is home to many of them. Avocado season can be a long one since there are so many varieties that produce at different times of year.

The avocado (Persea americana) originated in Central America; they were called ahuacatl by the Aztecs and known as aguacate in Spanish.

I consider the avocado one of the most complete foods in the tropical world. It can be eaten as is, used in appetizers, soups, salads, entrées, side dishes, and even desserts! I don’t think I will ever tire of avocadoes.

Besides being delicious, avocadoes, contrary to what many believe, are a healthy food. A diet high in avocadoes, although high in natural fats, can have a very positive effect on the health of your heart by keeping your cholesterol levels lower. Consuming avocado in a meal increases the ability of the body to absorb two key carotenoid antioxidants provided by other foods—lycopene and beta-carotene, and also helps regulate blood sugar absorption from other foods.

The fats contained in avocado are high in anti-inflammatory benefits, and the oleic acids in the fats are a boon to your digestion. They are also loaded with fiber, vitamin K (good for coagulation), vitamins C and E, and various forms of vitamin B and potassium. Isn’t it wonderful when a delicious natural food is good for you?

Most avocadoes don’t ripen on the tree. When selecting an avocado, look for firm fruit with no blemishes. Some avocadoes will turn color as they ripen, although color is not an indication of ripeness, as some will still be green when ripe. Unripe, firm avocadoes can take up to five days to ripen at room temperature.

Bring it home and let it sit on the counter or in a bowl and check it periodically. Do not refrigerate until the fruit softens or until you cut it. When the fruit gives a little when pressed slightly, it is ready to cut open. Once it is cut, it will oxidize fairly fast, so I wait until I’m ready to serve or to complete a dish before I cut into one. If you need to cut it open earlier, be sure to squirt citrus juice all over it to delay oxidation.

Chilled Avocado Soup

During the hot months of summer, we eat a lot of chilled soups. By the time this issue comes out, it will be early September and our weather will still be comfortable for cold soups.

2 avocadoes, pitted and peeled
1 small sweet onion, chopped
1 clove garlic, chopped
1 small red Hawaiian chili pepper, seeded and deveined
1 cup chicken or vegetable stock
1 cup thick yogurt, cream, or half & half
Sea salt to taste
3 Tablespoons lemon or lime juice
1 teaspoon lemon or lime zest for garnish

Place all ingredients except for the zest in a food processor or blender. Taste and adjust seasonings, if needed. Serve in a bowl, glasses, or shot glasses as an amuse-bouche. Garnish with the zest if desired or use your own favorite garnishes.

Yield 4 servings.

Shrimp Sauté in Salsa

Since you barely cook the veggies, this is one of our favorite ‘summer salads’. I love to serve it in an avocado boat.

1 pound raw shrimp
1 medium sweet onion, chopped
1 clove garlic, minced
2 ripe medium tomatoes, chopped
1-2 small red Hawaiian chili peppers, seeded and deveined
Small bunch of cilantro, parsley, or watercress
2 Tablespoons olive oil

Heat the oil in a medium sized skillet and add all ingredients at one time. Sauté, stirring everything quickly, until shrimp just turn pink. Serve on half a small avocado.

Yield 4 servings.

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Photos by Sonia R. Martinez
Contact writer Sonia R. Martinez: SoniaTastesHawaii.com