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20 CALORIE RICE CAKE ImiN i t
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626-7595
94
FRIDAY, OCTOBER 26. 1990
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JANE KINDERLEHRER
Special to The Jewish News
M
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I
Delicious Avocados May
Lower Your Cholesterol
I
any people are under
the impression that
anything as creamy
and delicious as an avocado
must be loaded with calories
and cholesterol. Wrong!
The fact is, avocados should
get top billing in a reducing
diet and in a low-cholesterol
diet — and would be a
healthful addition to anyone's
diet — even an infant's.
Because of the bonanza of
vitamins, minerals and essen-
tial fatty acids in the avocado,
this delectable fruit can be
important ammunition in the
battle of the bulge.
Just think, one half of an
avocado contains only 150
calories and provides 290
units of vitamin A, 10
milligrams of vitamin C, 3
milligrams of vitamin E and
trace amounts of all the B
vitamins. You also get good
quantities of calcium,
phosphorous, iron and trace
amounts of other important
minerals like potassium,
magnesium, manganese,
aluminum, silicon, sulphur,
boron, rubidium and copper.
These minerals are essential
to enzyme production, to
vitamin utilization, and to
the smooth functioning of
your body.
But the most significant
feature of this fruit is the
abundance of unsaturated
fatty acids which it provides,
making it extremely valuable
to those seeking to lower
cholesterol levels.
Still, there is yet another
virtue we must extol. The
avocado comes wrapped in a
beautiful alligator-like jacket.
These thick skins, which are
inedible, are a kind of built-
in, pollution-resistant suit of
armor.
Avocados are ready to eat
when they have lost their
firm feel and have softened
somewhat. While they are
softening, they develop their
smooth exotic flavor. If you
buy firm avocados, allow
them to mellow at room
temperature until, when you
hold them in the palm of your
hand, they "give" a little or
feel soft to the touch. Avoid
poking them. This makes
dark spots on the delicate
flesh.
You can serve the avocado
perfectly plain right in its
own shell merely by cutting
the fruit in half, tip to tip,
then removing the pit and
sprinkling the cut surface
very lightly with either lime
or lemon juice. For dishes that
call for mashed avocado, scoop
the meat out with a table-
spoon.
With a little culinary dar-
ing, avocados can bring their
delightful buttery green to
every meal. For a breakfast
worth getting up for, fold a
few avocado balls or small
cubes into scrambled eggs
just before they set.
For a luncheon dish or a
dinner entree, fill avocado
"nests" with hot meat or fish
mixtures and serve as is or
bake at a low temperature for
about 8 minutes.
ELEGANT
CAULIFLOWER
Even people who don't like
cauliflower, enjoy this version.
1 head of cauliflower,
lightly steamed
1 avocado
1 tablespoon grated
onion
1 tablespoon lemon juice
1 tablespoon minced
parsley
Slivered almonds
Mash the avocado, then
season it with grated onion,
lemon juice and minced
parsley. Spread this mixture
over the hot cauliflower and
top with slivered almonds.
Serve at once to a delighted
family.
BEAUTIFUL BAKED
FISH FILLETS
1 pound fish fillets
(flounder, sole, etc.)
1 cup plain yogurt
2 tablespoon finely
chopped onion
2 tablespoons finely
chopped green or red
pepper
2 tablespoons chopped
dill pickle
1 tablespoon chopped
parsley
1 tablespoon lemon juice
% teaspoon dry mustard
paprika
lemon slices
1 ripe avocado, pitted,
peeled and sliced
Arrange fish in a baking
dish. In a small mixing bowl,
combine yogurt, onion, pep-
per, pickle, parsley, lemon
juice and mustard. Spread the
yogurt mixture over the fish.
Sprinkle with paprika. Bake
at 375 degrees for about 15
minutes or until fish flakes
easily. Garnish with lemon
slices and avocado slices.
Serves 4. ❑