如何食用牛油果

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牛油果（鳄梨）含有丰富的钾，维生素E，叶黄素，β-谷固醇和其他必要的营养物质。它可以预防眼疾，降低胆固醇，降血压并且使你的皮肤更加湿润 [1] 牛油果很容易处理以及食用，并且你可以用多种不同的方法享用它。下面是其中一些简单并且值得一试的方法。

素材

可搭配生牛油果的调味料

  • 海盐
  • 黑胡椒
  • 橄榄油
  • 意大利香醋
  • 柠檬汁
  • 酸橙汁
  • 辣椒粉

牛油果涂抹酱

  • 牛油果
  • 面包，土司，英式松饼，贝果，华夫饼
  • 黄瓜片
  • 奇异果片
  • 番茄片
  • 菲达干酪
  • 水煮嫩蛋
  • 红辣椒碎
  • 萨尔萨酱（Salsa）

牛油果蘸酱 (Guacamole)

制作12份

  • 6个大牛油果，切成大块
  • 半个洋葱，切碎
  • 1大瓣蒜，碾碎
  • 1个小西红柿，切成小块
  • 6盎司 (180 毫升) 蒙特里杰克奶酪碎
  • 2个青辣椒，切成小块
  • 1/3杯 (80毫升) 新鲜香菜，切碎
  • 3 汤匙 (45毫升) 酸橙汁
  • 1 茶匙 (5 毫升) 调味盐（seasoned salt）

牛油果汤

制作16份

  • 3个中到大的牛油果
  • 1 杯 (250毫升) 鲜奶油（heavy cream）
  • 2 杯 (500 毫升) 鸡汤
  • 1/2 茶匙(2.5毫升)食盐
  • 2 汤匙 (30 毫升) 酸橙汁
  • 2 茶匙 (10 毫升) 细香葱，切碎
方法 1
方法 1 的 5:

开始之前：把牛油果去皮及切块

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    一只手拿住牛油果，另一只手从顶部到底部把牛油果切成两半。 [2]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a1\/Eat-an-Avocado-Step-2.jpg\/v4-460px-Eat-an-Avocado-Step-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a1\/Eat-an-Avocado-Step-2.jpg\/v4-728px-Eat-an-Avocado-Step-2.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果牛油果的果肉很软，你可以用一把大金属刀沿着果核的周围挖并把它撬出来。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/18\/Eat-an-Avocado-Step-3.jpg\/v4-460px-Eat-an-Avocado-Step-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/18\/Eat-an-Avocado-Step-3.jpg\/v4-728px-Eat-an-Avocado-Step-3.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [3] 将锋利的厨刀的刀刃的根部对着果核上方的中心，小心地同时有力地将刀刃的根部插入到果核中，进入几毫米的深度，轻轻地扭动刀子直到你可以将果核移位并且取出。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Eat-an-Avocado-Step-4.jpg\/v4-460px-Eat-an-Avocado-Step-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Eat-an-Avocado-Step-4.jpg\/v4-728px-Eat-an-Avocado-Step-4.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用一把小刀将牛油果的果肉切出交叉的方格，并向下切到尽量接近果皮内侧的地方。
    • 请不要切到牛油果的果皮。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b0\/Eat-an-Avocado-Step-5.jpg\/v4-460px-Eat-an-Avocado-Step-5.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Eat-an-Avocado-Step-5.jpg\/v4-728px-Eat-an-Avocado-Step-5.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用一把金属勺或者冰淇淋勺挖入牛油果，扭动勺子，将果肉挖出，用勺子的边缘切开果肉。
    • 在做这一步的时候请不要将果皮刺穿。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/0f\/Eat-an-Avocado-Step-6.jpg\/v4-460px-Eat-an-Avocado-Step-6.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0f\/Eat-an-Avocado-Step-6.jpg\/v4-728px-Eat-an-Avocado-Step-6.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用一把锋利的刀将每一半切成片。用你的手指轻轻将每一片果肉与果皮分开。
    • 避免将果皮完全切开。但如果你不小心切开了果皮，你还是可以把果肉与果皮分开。
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方法 2
方法 2 的 5:

直接食用

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/89\/Eat-an-Avocado-Step-7.jpg\/v4-460px-Eat-an-Avocado-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/89\/Eat-an-Avocado-Step-7.jpg\/v4-728px-Eat-an-Avocado-Step-7.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    吃生牛油果的时候，你可以按照文中提到的任何一种方法将牛油果果肉取出。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a6\/Eat-an-Avocado-Step-8.jpg\/v4-460px-Eat-an-Avocado-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a6\/Eat-an-Avocado-Step-8.jpg\/v4-728px-Eat-an-Avocado-Step-8.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    牛油果本身有着通常被描述为“烟熏”或者“坚果”的味道。 [4]
    • 这种吃法在夏季的时候尤其美味，在这个季节，牛油果有着最好的味道。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3d\/Eat-an-Avocado-Step-9.jpg\/v4-460px-Eat-an-Avocado-Step-9.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3d\/Eat-an-Avocado-Step-9.jpg\/v4-728px-Eat-an-Avocado-Step-9.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    牛油果最受欢迎的吃法之一就是在其切片上洒一点海盐。食盐将牛油果的天然风味更好的体现出来，并且加强了整体味道。
    • 如果你不确定加多少盐，试试每个牛油果加大概2平茶匙（10毫升）的海盐。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/84\/Eat-an-Avocado-Step-10.jpg\/v4-460px-Eat-an-Avocado-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/84\/Eat-an-Avocado-Step-10.jpg\/v4-728px-Eat-an-Avocado-Step-10.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [5] 如果你更喜欢复杂的口味，另一种流行的吃法是，将少量橄榄油和意大利香醋洒入。然后再撒点食盐和胡椒使味道更加完美。
    • 你可以从每个牛油果大概各1汤匙（15毫升）橄榄油和意大利香醋开始尝试。而这样分量的牛油果用大约1茶匙（5毫升）食盐和1/2茶匙（2.5毫升）胡椒。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/dc\/Eat-an-Avocado-Step-11.jpg\/v4-460px-Eat-an-Avocado-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/dc\/Eat-an-Avocado-Step-11.jpg\/v4-728px-Eat-an-Avocado-Step-11.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    酸果汁的刺激味道与牛油果淡淡的烟熏味融合在一起，两者互补会带来全新的体验。
    • 根据自己的喜好加入柠檬或酸橙汁。如果你不确定加多少，可以先试试每个牛油果加1汤匙（15毫升）。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a4\/Eat-an-Avocado-Step-12.jpg\/v4-460px-Eat-an-Avocado-Step-12.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a4\/Eat-an-Avocado-Step-12.jpg\/v4-728px-Eat-an-Avocado-Step-12.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果你想享用有点辣味的牛油果，那么加一点点辣椒粉吧。
    • 可以从1/2茶匙（2.5到1毫升）的辣椒粉开始尝试，直到达到你想要的口味。
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方法 3
方法 3 的 5:

牛油果涂抹酱

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fc\/Eat-an-Avocado-Step-13.jpg\/v4-460px-Eat-an-Avocado-Step-13.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fc\/Eat-an-Avocado-Step-13.jpg\/v4-728px-Eat-an-Avocado-Step-13.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将牛油果肉用勺子从皮上挖下来。在搅拌碗中，用叉子将果肉捣烂。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/fa\/Eat-an-Avocado-Step-14.jpg\/v4-460px-Eat-an-Avocado-Step-14.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fa\/Eat-an-Avocado-Step-14.jpg\/v4-728px-Eat-an-Avocado-Step-14.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果你喜欢柔滑的牛油果酱，那么将牛油果加入食物搅拌机，然后用低速搅拌30秒左右。
    • 不要搅拌牛油果太长时间。如果你那样做，最后得到的有可能是牛油果汁而不是酱状物。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/7b\/Eat-an-Avocado-Step-15.jpg\/v4-460px-Eat-an-Avocado-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7b\/Eat-an-Avocado-Step-15.jpg\/v4-728px-Eat-an-Avocado-Step-15.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    牛油果酱配各种全麦面包是健康又美味的选择。
    • 除了普通的面包之外，你也可以将牛油果涂抹酱用于烤面包片，贝果，华夫饼和英式松饼。
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    如果只是牛油果自己的味道不能让你满意，那么你可以给它添加一点不同味道的辅料。例如：
    • 黄瓜片
    • 奇异果片
    • 番茄片
    • 菲达干酪
    • 水煮嫩蛋
    • 红辣椒碎
    • 萨尔萨酱（Salsa）
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4c\/Eat-an-Avocado-Step-17.jpg\/v4-460px-Eat-an-Avocado-Step-17.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Eat-an-Avocado-Step-17.jpg\/v4-728px-Eat-an-Avocado-Step-17.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    [6] 如果你想要更健康的调料，那么用牛油果酱代替你通常使用的蛋黄酱涂抹到三明治和汉堡中。一些很美味的搭配包括：
    • 火鸡三明治
    • 俱乐部三明治
    • 鸡胸三明治
    • 大豆汉堡（Soy burgers）
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方法 4
方法 4 的 5:

牛油果蘸酱(Guacamole) [7]

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  1. 牛油果首先需要按照本文中提到的方法去皮和果核。洋葱，番茄，辣椒和香菜切碎，蒜捣碎或压碎。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/9e\/Eat-an-Avocado-Step-19.jpg\/v4-460px-Eat-an-Avocado-Step-19.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9e\/Eat-an-Avocado-Step-19.jpg\/v4-728px-Eat-an-Avocado-Step-19.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用土豆捣碎机或者叉子粗略地捣碎牛油果。最后还会有一些小块剩下。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/82\/Eat-an-Avocado-Step-20.jpg\/v4-460px-Eat-an-Avocado-Step-20.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/82\/Eat-an-Avocado-Step-20.jpg\/v4-728px-Eat-an-Avocado-Step-20.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    加入其它的原料，用一个大的搅拌勺将其搅拌均匀。
    • 你可能觉得先加入蒜，香菜，酸橙汁和调味盐并搅拌均匀，再加入大块的原料会更容易一些。不过这看你个人喜好，原料的加入顺序没有什么关系。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5d\/Eat-an-Avocado-Step-21.jpg\/v4-460px-Eat-an-Avocado-Step-21.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5d\/Eat-an-Avocado-Step-21.jpg\/v4-728px-Eat-an-Avocado-Step-21.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    做好的蘸酱可以立即食用。玉米片是一种常见的搭配。
    • 要储存牛油果蘸酱，用有黏附性的塑料保鲜膜直接盖在蘸酱的上面，再用一片塑料保鲜膜把碗口封严。酱可以在冰箱储存几天到一星期的时间。
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方法 5
方法 5 的 5:

牛油果汤 [8]

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Eat-an-Avocado-Step-22.jpg\/v4-460px-Eat-an-Avocado-Step-22.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Eat-an-Avocado-Step-22.jpg\/v4-728px-Eat-an-Avocado-Step-22.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    用前面提到的方法之一去掉果核和皮。
    • 用于做汤的话，你可能觉直接将果肉挖出来比先切成块或者片更方便些。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/f9\/Eat-an-Avocado-Step-23.jpg\/v4-460px-Eat-an-Avocado-Step-23.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f9\/Eat-an-Avocado-Step-23.jpg\/v4-728px-Eat-an-Avocado-Step-23.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    在普通的混合器或者大的食物搅拌机中将原料充分混合直至顺滑。
    • 用中速1到2分钟。必要的话，搅拌一下再继续混匀。
    • 如果你想做成素食的，那么可以用椰奶或者嫩豆腐代替鲜奶油，用蔬菜汤或者水代替鸡汤。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/08\/Eat-an-Avocado-Step-24.jpg\/v4-460px-Eat-an-Avocado-Step-24.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/08\/Eat-an-Avocado-Step-24.jpg\/v4-728px-Eat-an-Avocado-Step-24.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    尝尝牛油果汤，如果你希望更有味的话，多加一点盐或者酸橙汁。
    • 每次加入1/4茶匙（1.25毫升）的盐
    • 每次加入1到2汤匙（5到10毫升）的酸橙汁。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b0\/Eat-an-Avocado-Step-25.jpg\/v4-460px-Eat-an-Avocado-Step-25.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Eat-an-Avocado-Step-25.jpg\/v4-728px-Eat-an-Avocado-Step-25.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    盖上盖子，在冰箱冷藏到汤变冷。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e1\/Eat-an-Avocado-Step-26.jpg\/v4-460px-Eat-an-Avocado-Step-26.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e1\/Eat-an-Avocado-Step-26.jpg\/v4-728px-Eat-an-Avocado-Step-26.jpg","smallWidth":460,"smallHeight":306,"bigWidth":728,"bigHeight":485,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    将汤倒入浓缩咖啡杯，蛋奶酱碟或者其它的小碗，撒上一点香葱碎。冷食。
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小提示

  • 哈斯（Hass）品种的牛油果是最柔软顺滑的，适于做涂抹酱，蘸酱和任何需要捣碎的牛油果的配方。其它品种更硬，适用于需要切块或者切片食用的配方。
  • 要挑选好品质的牛油果，选那种在你轻轻按压时会变形并有弹性的果子。好的果子应该很重并且没有瑕疵。 [9]
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你需要准备

  • 切菜板
  • 锋利的厨房刀
  • 小晚餐刀
  • 金属勺子
  • 食物混合碗
  • 叉子或者土豆捣碎机
  • 食物搅拌机或者混匀器。


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参考

  1. ↑ http://www.southernliving.com/healthy-living/mind-body/avocado-nutrition-00417000068629/
  2. ↑ http://www.simplyrecipes.com/recipes/how_to_cut_and_peel_an_avocado/
  3. ↑ http://www.thekitchn.com/whats-the-best-way-to-get-the-147890
  4. ↑ http://www.shape.com/healthy-eating/meal-ideas/6-fresh-ways-eat-avocados
  5. ↑ http://www.thesweetbeet.com/avocados/
  6. ↑ http://www.superfoodsrx.com/superfoods/avocado/how-to-buy-and-eat-an-avocado.html
  7. ↑ http://www.avocadocentral.com/avocado-recipes/Award-Winning-Guacamole
  8. ↑ http://www.avocadocentral.com/avocado-recipes/Cream-of-Avocado-Soup
  9. ↑ http://www.realsimple.com/food-recipes/ingredients-guide/avocados-00000000039262/index.html

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