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Food Matters

Avocado Goodness

August 5th, 2016

Most people know avocados make a great addition to guacamole.  But did you know avocados are a deliciously rich, healthy and creamy fruit that may be sliced for a salad, mashed and used as a spread for a sandwich (just skip the mayo) or even used to thicken up a smoothie.

Willing to give it a try?   Often, avocados can be rock hard when purchased at the grocery store.  To ripen, place it in a paper bag with an apple or a banana for about a day until it yields slightly to pressure.  When ripe, cut the avocado lengthwise in half around the pit. Twist the halves in opposite directions to separate. The pit will stay in one of the halves. Cut each half in half again to make quarters; separate. The pit can then be easily removed from its section.

After peeling, the green avocado flesh will darken when exposed to air. Toss with lemon or lime juice or flavourless powdered citric or ascorbic acid to prevent darkening.  When preparing guacamole, fresh lemon or lime juice is often added to the dip to prevent darkening and to enhance flavour.

If you’re a fan of guacamole, try the recipe that is included with Southwestern Turkey Burgers from ATCO Blue Flame Kitchen. For more recipes from ATCO Blue Flame Kitchen, check out HYPERLINK ""


Either homemade or store-bought guacamole may be used in this recipe.

1 lb (0.5 kg) ground turkey

1/2 cup (125 mL) chopped green onions

1/3 cup (75 mL) chopped fresh cilantro

1 tbsp (15 mL) chopped canned chipotle peppers in adobo sauce

2 tsp (10 mL) ground cumin

1/4 tsp (1 mL) salt


4 flour tortillas (6 inch/15 cm)

2 Roma tomatoes, diced

1/4 cup (50 mL) Guacamole, recipe follows

Combine first 6 ingredients (turkey through salt).  Shape mixture into 4 oblong patties. Brush with oil. Grill patties over medium heat on natural gas barbecue until completely cooked. Serve wrapped in tortillas with tomatoes and Guacamole.  Serves 4.


1 ripe avocado, halved, pitted, peeled and cubed

3 tbsp (40 mL) mayonnaise

1 1/2 tsp (7 mL) fresh lemon or lime juice

3/4 tsp (3 mL) salt

2 cloves garlic, roughly chopped

1 Roma tomato, seeded and diced

Place avocado, mayonnaise, lemon juice, salt and garlic in a food processor; process until smooth.

Transfer mixture to a bowl; stir in tomato.  Cover and refrigerate for at least 30 minutes or up to 4 hours.

Makes about 1 1/4 cups (300 mL).

2012  © ATCO Blue Flame Kitchen.  All rights reserved.

Tags: food, kids

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