Dear Eric: My husband and I recently bought a bottle of avocado oil at the “Goats on Roof” grocery store in Coombs. But we actually don’t know where and how to use it. Our friends said it is good in salads. What do you think?
Maria Jackson
Dear Maria: The store you’re referring to is technically known as the Old Country Market. But it is, of course, well known and branded for the goats grazing on its sod roof. I’m not the only person who considers it to be a food-lover’s paradise. Every time I’m up that way and walk in, I am amazed at the stunning array of food products from around the world.
You discovered avocado oil there, which is extracted from cold-pressed avocados. It’s a versatile oil with a pleasing, delicate, almost buttery flavour.
Like olive oil, it’s an excellent choice for use in salads, be they green salads you drizzle with vinaigrette or composite salads, such as the rice and bean salad below.
Cold-pressed avocado oil is also considered a “finishing oil” — something you might drizzle on a grilled piece of fish or chicken after it has been plated to give it one more hit of flavour and richness. Avocado oil can also be used as a dip for warm chunks of bread.
Avocado-oil seller Pacifica Culinaria (pacificaculinaria.com) says that due to its high smoke point, a whopping 550 F, this oil can be used for high-temperature grilling or sautéing.
Lastly, avocado oil can also be used in marinades, as I did in my grilled prawn recipe below. That recipe also demonstrates that the oil can indeed be used in high-temperature cooking and as a finishing oil.
Avocado oil is quite high in monounsaturated fats, considered a good fat that studies have shown may help reduce the risk of heart and other diseases.
In addition to the Old Country Market in Coombs, you will also find avocado oil for sale in health-food stores, some supermarkets, delis and fine food stores. I bought a bottle at Slater’s Meats in Victoria, 2577 Cadboro Bay Rd.
Eric Akis is the author of the hardcover book Everyone Can Cook Everything. His columns appear in the Life section Wednesday and Sunday.
Southern-spiced Rice and Black Bean Salad
Avocado oil is one of the many flavourings in this tasty salad that you could bring to a potluck party as it yields 12 side-dish servings.
Preparation time: 20 minutes
Cooking time: About 20 minutes
Makes: 12 servings
1 cup long-grain white rice
1 1/2 cups water
1/3 cup avocado oil
3 Tbsp lime juice
2 Tbsp orange juice
2 Tbsp brown sugar
1 tsp dried oregano
2 tsp ground cumin
1 tsp chili powder
1 tsp paprika
2 tsp hot pepper sauce, such as Tabasco
• salt to taste
1 (19 oz./540 mL) can black beans, drained well, rinsed, and drained well again
1/3 cup chopped fresh cilantro or mint
1 medium red bell pepper, diced
1/2 medium onion, diced
1 cup frozen (thawed) corn kernels
Place rice and water in small-to medium-sized pot. Bring to a boil and then cover, reduce heat to its lowest setting, and steam rice until tender, about 15 to 18 minutes. Spread rice on a wide plate and cool to room temperature.
Combine the oil, citrus juices, sugar, oregano, cumin, chili powder, paprika, hot sauce and salt in a salad bowl. Add the rice and remaining ingredients and toss to combine. Cover and refrigerate salad until needed. Can be made a few hours before needed; gently toss again just before serving.
“Peel and Eat” Prawns with Avocado Oil, Lime and Chilies
Chili- and lime-spiked, smoky, grilled prawns flavoured before and after with avocado oil.
Preparation time: 15 minutes, plus marinating time
Cooking time: 3 to 4 minutes
Makes: 4 appetizer servings of five prawns each
20 large prawns
2 Tbsp avocado oil, plus some for drizzling
1 tsp finely grated lime zest
2 Tbsp lime juice
1/2 tsp crushed chili flakes, or to taste
1 medium garlic clove, minced
• salt to taste
1 Tbsp chopped fresh parsley
• half lime slices for garnish
With a sharp paring knife or kitchen scissors, make a lengthwise slit along the back of each prawn through its shell. (This will make it easier to peel the prawns once cooked.) Pull out, or rinse out with cold water, any dark vein material you see when making the slit into the prawn. Pat prawns dry and set in a bowl. Add the 2 Tbsp avocado oil, lime zest and juice, garlic and chili flakes and toss to combine. Cover and marinate the prawns at room temperature 30 minutes.
Preheat your indoor grill or barbecue to medium-high. Set prawns on the grill; brush with marinade. Grill the prawns 1 1/2 to two minutes per side, or until just cooked through.
Arrange prawns on a platter and season with a little salt. Drizzle prawns with a little avocado oil, sprinkle with parsley, and garnish with lime slices. Now allow your guests to dig in and peel and eat the prawns.
