Grown in the coastal valleys of Peru and transported to supermarkets worldwide, the humble Hass avocado has gone on to conquer the plates and hearts of diners all over. It now graces toast and tacos in brunch spots and restaurants from Hong Kong to Hamburg, Singapore to Melbourne.
How did avocados come to be the poster child of millennial brunch menus and healthy diets? Hass avocados have a particularly bumpy, tough exterior and the durability of the outer shell makes this superfood easy to transport, enabling the fruit to spread far and wide.
Avocados are rich in healthy fats; they are also an excellent source of up to 20 vitamins and minerals, including vitamin E, vitamin B6, potassium and magnesium – which is particularly beneficial in regulating blood glucose levels. Avocados are the perfect addition to a healthy, balanced diet and one of Peru’s proud superfoods and exports.
RECOMMENDED: Eat your way to Peru with cacao.
Not only are avocados prized for their nutritional value, but the fruit is also a versatile ingredient to incorporate in any healthy, balanced diet. The growing season runs from May to September in Peru, so summer is the perfect season to enjoy fresh avocados.
They can take four to five days to ripen at room temperature. To speed up the process, place your avocados in a paper bag with an apple or banana. When the outside skin yields to gentle pressure, they’re ready to eat.
Their creamy, vibrant green flesh also makes the perfect ingredient for fun summer cuisine like guacamole. Try puréeing an avocado and tossing it with pasta as an alternative to pesto or substituting it for butter or oil in your favourite recipes.
Smashed avocado toast – seasoned salt, pepper and a dash of lemon juice – is a healthy way to start your day, and sliced avocados are an easy hack to give your sandwiches and salads a nutritional boost. The monounsaturated fats in avocados give them a high caloric value, nourishing your body and keeping you fuller for longer.
Click to learn more about the health benefits of this superfood, and pick up Peruvian avocados at vendors including Zenxin Organic and Zairyo.