The avocado, this vegetable fruit with a creamy and melting flesh that we are so fond of !… Discover it in this vegan avocado recipe 🙂
When ripe, its pulp of a beautiful light green color with a slight hazelnut taste can be eaten quite simply plain. Or it can also be tasted under very appetizing recipes of the world: guacamole, exotic salads, ceviche, decline in a thousand ways a vegan avocado recipe, be it as a starter, appetizer or main, including dessert!
It wonderfully combines with lime, cucumber, green onion, garlic, coriander, jalapeno, herbs and spices, basil or mango, possibilities are endless!
I must confess that this deliciously fat pulp fruit fascinates me! Perhaps by the rarity I see in it. It is true that it has the luxurious side of the fruit that you buy by the piece. And being from a large family, it was not always on the menu back in the days. Today, I enjoy cooking it in many different ways, and magnifying it in delectable sweet and savory recipes.
Avocado as a health food
Avocados are so unique! No other fruit in the world is as rich in fatty acids. Of course they are good fats, beneficial for the body. Consuming them contributes to weight management (1). They are very good appetite suppressants because their oil content transmits a feeling of satiety to the brain (2).
The are many more vertues to the avocado. Eating some on a regular basis brings to the body among others:
– Phytosterols which help to lower bad cholesterol;
– Unsaturated fatty acids, excellent to the cardiovascular system.
– Carotenoids for the sight (yes, like carrots!) ;
– Vitamin K, which has a positive impact on blood sugar levels;
– Vitamins C and E;
– A consequent amount of magnesium among other minerals;
– Antioxidant nutrients, providing a natural anti-inflammatory effect (2).
Interestingly, popular diets largely include avocado in their recommended foods.
Like the paleo diet: it is based on the consumption of animal and plant-based proteins and nuts, excluding dairy products, cereals and processed products.
The ketogenic (keto) diet is based on 75% fat intake and a reduction of carbohydrates to only 5% of caloric intake (supposed to help with weight loss).
Avocados therefore tick all the boxes, especially if the person following these diets wishes to veganize their diet. This comes from the fact that they are rich in good fats, while being naturally gluten-free, lactose-free and refined sugars free.
Green light for avocados?
An important aspect in relation to avocados that is close to my heart: its origin and production method.
Indeed, since I watched this documentary I no longer see conventional avocados in the same light!
Its reputation as a healthy food has led to a tenfold increase in global demand in recent years.
I’ve learned that intensive production of avocado is a real problem in the face of booming global demand. It is massively produced in Mexico, where exports have multiplied by 30 in 15 years.
Many issues involved
Among the many problems posed by this crop is that of producers who are being racketed by drug cartels. This is still happening today, even though farmers take extra care to avoid it.
A pesticides cocktail
Envorinnmentally, entire forests are cut down (one thousand soccer fields per year in Yucatan). Thousands of liters of pesticides, including some banned in Europe because they are considered too dangerous, are then poured on the ground and cause major health risks for local populations. The final consumer also absorbs them.
The avocado tree, a water-sucker
Its cultivation requires a lot of water in the middle of summer, when the reserves are least available: 1000L for a kilo of avocado (in comparison it takes 200L for a kilo of tomatoes.) This dries up the rivers to the detriment of the local population.
The consequences of these droughts are also disastrous for the environment. Demand is increasing but it is not getting better. (Here in my post about veganism I further detail animal agriculture issues).
Finally, it should be noted that plane and boat transport also add to the carbon footprint.
To summarize :
The main message that I would like to convey to you, my Readers, is to favour as much as possible, of course, organic quality avocados. This at least avoids the absorption of dangerous pesticides.
However, the import from far away destinations such as Peru or Chile (unless you live closeby), even in organic quality, should be avoided (monoculture, local droughts, transport). It is better to possibly select closer to home origins.
Where I live, I am lucky enough to be able to get organic avocados from Andalusia (Spain), which are ripened on the tree. There the warm climate and the proximity of the Sierra Nevada allow good growing conditions without harming the environment. They are also absolutely delicious.
My vegan avocado recipe: a tartare…
I invite you to combine the useful with the pleasant by discovering the avocado in this delicate and aesthetic recipe for the gourmet side. This is Because for me aesthetics brings almost as much as taste. Don’t we say that we eat first with our eyes?
I offer you here a recipe easy to make, as long as you bring care to the cutting and plating of the components :). The avocado, pink radish and parsley are drizzled with a vinaigrette of olive oil and a delicious lavender vinegar to balance it up.
The mix is stuffed into a stainless steel ring placed on a bed of beet slices marinated in lemon juice. Place some toppings on top of the dish and voilà! Make it as a starter it will be perfect 🙂
It’s your turn in the kitchen ! Have fun and above all enjoy the making, you create beauty!
Vegan Avocado Tartare
- A dehydrator (optional)
- A mandolin (optional)
- 2 avocados
- ¼ cup diced red radish
- 1 Chioggia beet
- 1 lemon
- 1 tbsp. chopped parsley
- 2 tbsp. grated yellow carrot
- 2 tbsp. curly lettuce
- 2 pinches smoked salt flakes
For the sauce
- 1/4 cup olive oil extra virgin
- 1.5 tbsp lavender vinegar or cider vinegar
- ½ tsp salt
- Prepare the sauce: mix together the ingredients and set aside. Tip: if you don't have any lavender vinegar, don't hesitate to add 1/4 teaspoon of lavender hydrosol in the vinaigrette, it goes very well with the mix 😉
- If not already done, chop the parsley finely and set aside.
- Mandolin a few slices of red radish to make decorative chips (optional), place them in the dehydrator for 24 hours.
- Cut the rest of the red radish into small cubes, avoiding the green edges. Set aside in lemon juice.
- Peel the Chioggia beet and slice it through the mandolin in thin strips, set aside in lemon juice.
- Take two avocado halves and cut them into medium dices, same size.
- In a bowl gently mix the avocado dices with the radish cubes and parsley. Dress with sauce as desired.
- For the plating, place on each plate 5 nice slices of Chioggia beet.
- Place a stainless steel circle in the middle and garnish with the avocado preparation, pressing gently.
- Decorate with a few nice leaves of frisée lettuce mixed with the grated carrot and a red radish chip.
- Cut the last two avocado halves into thin slices in a fan shape and delicately place them on the plates. Sprinkle with smoked salt flakes.
What is your favorite vegan avocado recipe? Let me know in the comments below 😉