Fortnightly Favourites Newsletter
Saratoga Fresh Fruit has avocados on sale this fortnight at 4 for $2.00. (a great buy).
We have had a lot of interest from people wanting to know more about the Mobile Reiki Service Pyjama Reiki. Coming home of an evening after a tough day, what could be better than spending an hour relaxing and healing with the ambience of Reiki, candles and music to take you to your dreams.
Nutritional Information (Information from AddanAvo)http://www.avocado.org.au/yourhealth/nutritional_information.aspx
Good things come in small packages.
Avocados are such a treasure trove of nutrients that the Guinness Book of Records lists them as the most nutritious fruit in the world!
Below are just some of the impressive credentials Australian Avocados have on their resume;
Avocados contain more than 25 essential vitamins and minerals.
Vitamins A, B (including B6, niacin and riboflavin), C and E.
Copper, magnesium, potassium and zinc.
Cholesterol free and sodium free.
Gram for gram, Avocado contains more fibre, folate, niacin, thiamine and riboflavin than any other commonly eaten fruit!
Avocados are one of the few fruits that have monounsaturated (good) fats, making them an excellent part of a low to moderate fat diet, when they are consumed in place of foods containing saturated fats. This makes them a delicious and nutritious alternative to saturated fat-laden spreads, toppings and dips. (For example, Avocados can be spread on toast instead of butter or margarine, and spread on sandwiches instead of mayonnaise.)
Avocados provide antioxidants such as Vitamin E which prevent dangerous LDL-cholesterol from being oxidised and deposited on artery walls.
Avocados are rich in folic acid. Folic acid is believed to be effective in assisting to reduce the risk of heart disease and in some cases, cancer.
One of the richest sources of glutathione, a powerful antioxidant shown to block thirty different carcinogens.
Avocados are rich in potassium. Potassium is thought of as being beneficial in the treatment of arthritis and haemorrhoids.
Like other fruits and vegetables, avocados provide satiety because of their water and fibre content. This increases the feeling of fullness and can be used as part of an effective weight loss/weight management plan.
Avocado soup with crisp pancetta.
Ingredients (serves 6)
1 1/2 tbs extra virgin olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 bay leaf
1L (4 cups) chicken or vegetable stock
2 large, ripe avocados, flesh chopped
1 cup (240g) creme fraiche or sour cream
6 thin pancetta slices
2 tbs finely chopped mint or dill
Lemon juice, to taste
Method
Heat 1 tbs oil in a saucepan over medium-low heat. Add onion and garlic and cook, stirring, for 10 minutes or until softened. Add bay leaf and stock, bring to the boil, then cool slightly. Add avocado, season, then puree with a stick blender or in a blender until smooth. Stir in 3/4 cup creme fraiche, then either return to low heat and warm through, or refrigerate until chilled.
Meanwhile, heat remaining oil in a frypan over medium-high heat. Cook the pancetta for 2-3 minutes, turning once, until crisp and golden. Drain on paper towel, then break into pieces.
Add herbs to the soup and stir in lemon juice to taste, then divide among bowls. Thin creme fraiche a little with 2 tsp warm water. Drizzle over warm or chilled soup, season and serve topped with pancetta.
Avocado & Prawn Risotto (gluten free)
Ingredients (serves 4)
1.25L (5 cups) gluten-free vegetable stock
25g unsalted butter
1 tbs olive oil
1 onion, finely chopped
3 garlic cloves, crushed
2 cups (440g) arborio rice
2/3 cup (165ml) dry white wine
500g green prawn meat, roughly chopped
1 cup (80g) grated parmesan, plus extra to serve
2 avocados
Juice of 1 lemon
1/4 cup roughly chopped chives
Method
Place the stock in a saucepan, bring to the boil, then reduce heat to low and keep stock at a simmer.
Meanwhile, heat the butter and olive oil in a deep frypan over medium heat, add the onion and cook, stirring, for 1-2 minutes until softened, but not coloured. Stir in the garlic, then add the rice and cook, stirring, for 1 minute to coat the grains. Add the wine and allow the liquid to evaporate. Add the stock, a ladleful at a time, stirring occasionally, allowing each ladleful to be absorbed before adding the next. Continue until you have one ladleful of stock left - this should take about 20 minutes. Add the prawns with the final ladleful of stock and continue to stir for 2-3 minutes until the prawns are cooked through. Stir in the parmesan, then cover and remove from the heat.
Peel the avocados, dice and toss in the lemon juice. Just before serving, carefully stir the avocado mixture into the risotto. Serve in bowls topped with extra parmesan and chopped chives.
If you wish to find any other tasty Avocado recipes go to http://www.taste.com.au/
The business that we are showcasing this month is:
Pursuit Communications
This fortnight we are showcasing the business, Pursuit Communications, which is based here on the Central Coast. Brooke Simmons, the Director, is an innovative young lady whose focus is on public relations and meeting the communication needs of businesses large and small.
Please take a look at Pursuit Communications:
http://qwert.net/H/204794x14181/13637/a0.htm.
Don't forget to use the Qwert Trades & Services next time you need a quick fix!
http://qwert.net/G/207455x10869/9617/a0.htm
Locally owned, locally based, we are all about supporting the community and local business.
Well, that's all from us this fortnight so until next time we meet,
Bon appetit!
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