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FAMILY FEATURES- Add Big Flavor to Family Meals PDF Print E-mail
Written by San Fernando Valley Sun   
Thursday, 30 August 2012 03:06

If you're looking for a way to add flavor to your family meals without spending all afternoon in the kitchen, start by incorporating fresh and rich ingredients into simple-to-prepare dishes. For example, Peruvian avocados - which are in season through October - are creamy, buttery and incredibly versatile.

Grown in the central western region of Peru, these Hass avocados are watered from the Andes mountain range.

Because of the slightly nutty flavor of Peruvian avocados, this fruit can be quickly added to boost the flavor in salads, sandwiches, soups and sauces.

But the flavor alone isn't the only benefit of eating avocados.

In fact, avocados include monounsaturated fats, potassium (142 mg), fiber, vitamins E (0.5 mg) and C (2.5mg), folate (25 micrograms), as well as vitamin B-6 (0.08mg). And these nutrient-dense fruits are only 50 calories per serving (1/5 of an avocado), plus they are naturally cholesterol and sodium- free.

To help save precious time each evening and pump up your menu with big, trendy flavors, add a Peruvian twist to dishes your family will love. Try these recipes for Quinoa- Stuffed Peruvian Avocados and Peruvian Avocado Ceviche, which require only 20 minutes of prep before chilling for at least one hour, leaving you plenty of time to help out with homework or catch up on laundry.

To learn more about the benefits of avocados, and to try some flavorful recipes, visit

Quinoa-Stuffed Peruvian Avocados

Makes: 4 servings

Prep Time: 20 minutes

Total Time: At least 1 hour

Quinoa Salad

•1 cup water

•3/4 cup quinoa

•1/4 cup fresh corn kernels

•1/4 cup diced tomato

•1/4 cup cooked, diced yams

•3 tablespoons minced red onion

Lime-Jalapeño Dressing

•1/4 cup olive oil

•3 tablespoons lime juice

•3 tablespoons fresh cilantro leaves

•1 teaspoon sugar

•1/2 teaspoon salt

•1/2 jalapeño pepper, stemmed and seeded

•2 ripe Peruvian avocados

•Fresh cilantro leaves

Bring water to a boil in a small saucepan. Rinse quinoa in a fine mesh sieve and add to pot. Cook, covered, over low heat for 12 minutes. Remove from heat and let stand for 10 minutes, then fluff with a fork and transfer to a medium bowl.

Add corn, tomato, yams and onion to bowl and mix well. Puree all dressing ingredients in a small food processor or blender and stir into salad. Cover and chill for at least 1 hour.

Cut avocados in half and remove pits. Place avocado halves on 4 small plates and top with quinoa salad. Garnish with cilantro leaves.

Peruvian Avocado Ceviche

Makes: 4 servings

Prep Time: 20 minutes

Total Time: At least 1 hour

•2 halibut steaks (6 ounces)

•1 cup freshly squeezed lime juice, divided

•3/4 cup red and yellow grape tomatoes, halved

•1/2 cup slivered red onion

•1 clove garlic, minced

•1/2 to 1 jalapeño pepper, stemmed, seeded and minced

•2 ripe Peruvian avocados, peeled, pitted and cubed

•1/8 teaspoon salt, or to taste

•Torn fresh cilantro leaves

Cut halibut in 1/2-inch cubes and place in a bowl with 3/4 cup lime juice, or enough to cover fish. Cover and refrigerate for 2 to 3 hours, or until fish is opaque.

Drain liquid, then stir in all remaining lime juice and ingredients. Serve immediately.

Last Updated on Thursday, 30 August 2012 03:11

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