It's a fruit, but its abundant properties make avocado a versatile dish — vegetarian and deliciously exotic. A starter, a side, a main, or a rich ingredient for a tasty first course.
The origins of avocado stretch back a very long way. They date to 5,000 years ago, in the Central America of the Maya and the Aztecs, who believed it had aphrodisiac properties. They called it "ahuacati", and when the Spanish brought it to Europe it became "agucate", easier to pronounce. It is the rich fruit of the Persea gratissima or americana, a plant native to Central America and Mexico in particular. It is pear-shaped, but can reach 25 cm in length and weigh up to 1.4 kg. Its skin is thick and rough, dark green in colour. The flesh, on the other hand, is firm and light yellow-green, with a buttery texture when fully ripe, and a delicate flavour. At its centre lies a large, spherical stone.
Several varieties exist, and for some years now, climate change has made it possible to cultivate the fruit in various regions of southern Italy. Many of these cultivations are organic.
Its production covers virtually the entire year: in autumn the Bacon Zutano and Fuerte varieties ripen, in winter and spring the Hass variety, and in summer the Reed. It is also worth knowing that avocado is one of the few fruits that does not ripen solely on the tree, but instead continues its physiological ripening phase for around 6–9 days after harvesting.
In the Hass variety, one of the most widespread, the fruit is ready to eat when its rough skin turns from green to almost black. More generally, the skin should be dark green but free of bruises. The texture of the fruit will be slightly soft to the touch, but not too much so. The stem can also be a helpful indicator, as it tends to detach easily when the fruit is fully ripe.
Avocado is rich in healthy fats that are beneficial to the cardiovascular system and are antioxidant, but it is also energising and hydrating thanks to its abundance of vitamins and minerals. Specifically, per 100 g of fruit, avocado provides 231 calories, 89 per cent lipids, 8 per cent protein and 3 per cent carbohydrates — that is, 4.4 g of protein, 3.3 g of fibre, 1.8 g of soluble sugars and as much as 23 g of lipids (corresponding to 2.48 per cent saturated fats, 18.33 per cent monounsaturated fatty acids and 1.45 per cent polyunsaturated fatty acids). Moderate avocado consumption therefore appears to be associated with a better lipid metabolism, with the consequent reduction of total and LDL cholesterol (the "bad" kind), and an increase in the good kind, HDL. This is supported by researchers at Pennsylvania State University in a study published in the Journal of the American Heart Association, according to which one avocado a day can help combat bad cholesterol. In the study, Penny M. Kris-Etherton, who led the research, notes that "the monounsaturated fatty acid intake provided by avocados manages to bring about a drastic reduction in bad cholesterol".
But, as mentioned, avocado is also rich in vitamins, including vitamin C, E, B3, B2, B1 and abundant vitamin D, surpassing the quantities found in butter and eggs. As for minerals, it is generous in potassium (450 mg), with phosphorus, calcium, iron and sodium also present. Even the large stone is rich in nutrients and beneficial properties. In the kitchen it can be used as an infusion, grated, ground or macerated. Placed first in water and then directly in soil, it easily yields a delightful little plant with bright green lanceolate leaves which, with a little patience, can also produce the delicious fruits.
The richness of the fruit lies above all in its creamy flesh. Blended with oil, lemon, garlic, onion and chilli, it becomes a delicious guacamole — the cream that has probably made it famous in the West, gracing aperitivo tables alongside tortillas, tacos, crunchy nachos and large glasses of icy Mojito.
But this extraordinary fruit is so versatile that it can be transformed into a sauce for pasta, couscous, fregola, rice, and much more besides. Creamy, sliced or diced, it can accompany fresh cheese with aromatic herbs and seeds. It is also a prized star in its own right — simply dress it with extra virgin olive oil, salt and pepper (or chilli). Or blend it with bananas or kiwi for a refreshing, energising all-in-one smoothie that is easy to make and hugely satisfying.
And have you ever tried it in a toast with fried eggs? A true standout and a complete meal in one, capable of satisfying even the most demanding appetites — just like the global stars who made it famous. We also suggest it as a velvety soup with carasau bread crisps, or in another version of toast with the stimulating flavour of kumquats.
But don't forget to let your imagination run wild, because avocado can truly be an endless source of culinary inspiration.