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Written by Sue Harris
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The flesh of a ripe avocado is as good for you as it tastes. It is a
rich source of vitamin E, and a good source of potassium. It has useful
amounts of vitamin B6, and also supplies vitamin C, riboflavin and
manganese. Vitamin C and E are both antioxidants and can therefore help
to prevent the free radical damage that might lead to certain cancers.
Potassium helps to control blood pressure as well as maintain a regular
heartbeat and a healthy nervous system. Vitamin B6 is important for
normal functioning of the nervous system. Low levels of B6 may also be
associated with morning sickness.
Like olive oil, avocados have a high contnet of monounsaturated fatty
acids, which are thought to lower blood cholestrol levels. But weight
watchers should beware: avocados may contain up to 400 calories per
fruit.
Did you know?
- The avocado has the highest protein content of any friut.
- Although the Spanish noted the existence of the avocado as
early
as 1519, it was dismissed as tasteless until it began to become popular
in 20th Century America.
- Avocados can be round or pear-shaped, no bigger than a
hen's egg
or wieghing several pounds. They also come in a range of colors, from
dark green and crimson to yellow or almost black.
- Unlike most fruits, avocados start to ripen only when they
have
been cut from the tree. If you buy an unripe fruit, store it at room
temperature for a few days.
Gammon, Avocado and Orange Salad
225g Gammon steak
1 avocado pear, peeled, stone removed and sliced
1 orange, peeled and segmented
3 tbsp olive oil
1 tbsp white wine vinegar
1 orange, grated rind and juice reserved
1 tbsp fresh coriander, finely chopped
1 tbsp fresh chives
ground black pepper to taste
Grill gammon steak for approx. 4-6 minutes each side, depending on
thickness. Drain on kitchen paper to remove any excess fat. Cut into
strips and allow to cool. Place Gammon in a salad bowl add to this the
sliced avocado and orange segments. To make dressing: Place oil,
vinegar, orange juice and rind, coriander, chives and black pepper in a
screw top jar and shake together. Pour over the salad and toss
carefully. Serve chilled.
As an alternative to gammon, use cooked rump steak cut into strips.
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