Doctor's Review: Medicine on the Move

October 20, 2017

© Chris Middleton

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Super soul food guacamole

Modern Mexican recipes ideal for warm-weather eating

We all know avocados, packed as they are full of vitamins, good fatty omega-3s and fibre, are one of the healthiest foods available to us. Continue nature’s good work by adding raw seasonal vegetables and feel-good toppings from your local health-food store.


1 lb. 2 oz. (500 g) ripe Hass avocados (about 2–3)
2 tbsp. (30 ml) avocado oil
juice of 2 limes
2 tsp. (10 ml) ground cumin
½ tsp. (2.5 ml) ground allspice
1 tsp. (5 ml) sea salt
9 oz. (250 g) cherry tomatoes
2 red onions, finely chopped
1 jalapeño, finely chopped
1 bunch coriander (cilantro) leaves, chopped
¾ c. (180 ml) Tomatillo verde (recipes follows)


For the toppings
1¾ oz. (50 g) pepitas (pumpkin seeds)
1¾ oz. (50 g) sunflower seeds
1¾ oz. (50 g) chia seeds
5½ oz. (150 g) mixed nuts such as walnuts, almonds, macadamias or cashew nuts
sea salt to taste
1¾ oz. (50 g) desiccated (shredded) coconut
1¾ oz. (50 g) goji berries
2 jicamas (aka the Mexican potato) or 1 daikon (white radish)
3½ oz. (100 g) mixed shaved vegetables such as breakfast radish, baby carrots or
zucchini
3½ oz. (100 g) baby spinach or baby kale leaves
coriander (cilantro) leaves, to garnish


Preheat the oven to 180°C (350°F).

Cut the avocados in half lengthways and remove the stones. Scoop out the flesh using a large spoon and add to a mixing bowl, then begin to crush with a large fork, adding the avocado oil and lime juice as required. Season with the cumin, allspice and salt to taste.

Carefully stir the tomatoes, onion, jalapeño and coriander into the guacamole, taking care not to over-mix. Cover with plastic wrap and refrigerate for at least 30 minutes to allow the flavours to mingle.

For the toppings, arrange the nuts and seeds on two baking trays. Season lightly with salt and spray with sunflower oil. Bake for 8–10 minutes, then add the coconut and goji berries, and bake for a further minute until lightly golden. Remove from the oven and leave to cool.

Using a mandoline, shave the jicamas, radish, carrot and zucchini into long strips. To serve, transfer the guacamole to a large attractive dish, top with the shaved vegetables and spinach leaves, and scatter over a handful of the toasted seed and nut mix. Drizzle over the tomatillo verde, sprinkle with coriander leaves and serve with your favourite raw vegetables or baked corn (tortilla) chips for dipping. Serves 8. Tip: Any leftover seed and nut mix can be stored in an airtight container and is great sprinkled over other vegetable dishes and salads.

Tomatillo verde

This is a great sauce for white meats, fish and vegetables. Tomatillos are similar to green tomatoes or gooseberries.


9 oz. (250 g) tinned or fresh tomatillos, drained if tinned or outside leaves removed if fresh
1 red onion, thickly sliced into rounds
2 green jalapeños
3 garlic cloves
41/2 oz. (125 g) cherry tomatoes
1/4 c. (60 ml) chicken or vegetable stock
juice of 3 limes
1 large handful coriander (cilantro) leaves
1 small handful oregano leaves
2 tsp. (10 ml) ground cumin
sugar to taste
sea salt to taste


Preheat an overhead grill (broiler) to high heat.

Place the tomatillos, onion, jalapeños and garlic on a grill tray and grill, turning occasionally, for 10-15 minutes, until soft, caramelized and charred black. Allow to cool slightly then roughly chop.

Place the charred vegetable mixture into a food processor or blender. Add the tomatoes, stock, lime juice, coriander, oregano and cumin, and process to make a smooth sauce. Season with sugar and salt.

Depending on how thick you like your sauce, either strain through a fine-mesh sieve for a thin sauce or leave as is if you prefer a thicker sauce.

Store in an airtight container in the refrigerator for up to 1 week. Makes 1 2/3 cups (400 ml).

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