Boost your health and immunity in winters with innovative avocado dishes

Avocados are gaining popularity in India due to rising health awareness and their versatility in diets like keto, vegan, and gluten-free. Their creamy texture and neutral flavor make them ideal for fusion dishes, blending into both traditional Indian recipes like chaats and parathas and global favorites like guacamole and avocado toast.

With better availability in premium supermarkets and online platforms, avocados are now seen as a symbol of healthy and sophisticated living. The super fruit is packed with essential nutrients like monounsaturated fats, dietary fiber, and vitamins (B6, B9, K, E, and C), which help boost immunity and support overall health during the winter season.

Also read | 8 health benefits of avocados

The healthy fats in avocados provide energy and help maintain warmth, making them ideal for winter diets, says Ajay TG, General Manager at Westfalia Fruit. “Avocados are rich in Vitamin E and antioxidants, promoting healthy skin—a key concern during dry winter months. Start your day with avocado toast topped with a sprinkle of chili flakes and lemon juice or blend avocados into a creamy smoothie with spinach, banana, and almond milk. You can also use avocado as a garnish for hearty soups like pumpkin or lentil soup for a creamy texture and added nutrition. Avocado-based dips like guacamole or avocado hummus make great appetisers for gatherings. You can incorporate avocados into Indian dishes, such as using it as a topping for parathas or mixing it into a masala salad. Create unique desserts like avocado mousse, avocado brownies or use avocado as a butter substitute in baking,” he adds.

• Pick the right fruit:

Avocados are a versatile and nutritious fruit, but selecting the right variety and understanding how to handle them properly is essential for both growers and consumers. “With numerous varieties available, factors like growing conditions, seasonality, and marketability play a vital role in choosing the best option. Two standout varieties — Hass and GEM — offer unique qualities that cater to diverse culinary needs and preferences,” says Ajay TG.

Known for their buttery texture and nutty flavour, Hass avocados are a staple in kitchens worldwide. These oval-shaped avocados feature rough green skin that darkens to purple-black as they ripen. Their smooth, creamy flesh is easy to scoop, making them a convenient choice for guacamole, salads, and a wide range of culinary creations. Hass avocados are available year-round, ensuring a steady supply for seasonal recipes.

However, GEM avocados are a favourite among chefs and discerning consumers. They are easily identifiable by their thick, gold-flecked skin, which offers durability and ease of handling. GEM avocados boast a slightly nutty flavor and an even creamier texture than Hass, lending an elegant touch to any dish. Their thick skin requires closer attention when checking ripeness—gently squeeze or see if the stalk detaches easily.

Also read | 6 health benefits of avocados, 6 recipes to reap its goodness

• Selecting and storing avocados:

Choose avocados based on their ripeness - unripe ones are firm to the touch and perfect for storing or ripening at home. They are ideal for consumption within 3–4 days. Whereas, ripe fruits are slightly soft when pressed gently, they are ready for immediate use. The Hass variety provides an additional visual cue, as its skin turns from green to a dark black or purple when ripe. To ensure quality, look for avocados with evenly colored skin, free of bruises or blemishes, advices Ajay TG.

Tips for storing and ripening:

1. Keep unripe avocados at room temperature until they soften.
2. To speed up ripening, place the avocado in a paper bag with a ripe banana or apple.
3. Once ripe, store avocados in the refrigerator to extend their shelf life.
4. For cut avocados, use lemon juice or an airtight container to prevent browning.