Why Avocados Should Be Part of Your Diet
Avocados originally came from Mexico and Central America, but now avocados are grown and enjoyed all around the world. The average yearly consumption of avocados per capita in the US has gone from around 1.1 pounds of avocado per capita per year in 1989 to just over 7 pounds of avocado per capita per year in 2016 (source). The love of avocados continues to grow as we are finding more ways to add the buttery avocado to sweet and savory dishes.
Is this increase of avocado love just a fad or is there nutritional merit for eating more avocados?
Eating avocados as part of a healthy balanced diet can provide many nutritional benefits including: being heart healthy, not increasing risk for weight gain, providing antioxidants, fiber and being a source of almost 20 vitamins and minerals.
Yes avocados are high in fat, but the fat is mainly heart healthy monounsaturated fats. While adding avocado onto everything doesn’t translate into making a diet healthy, switching it for other fat sources can have nutritional benefit.
Avocado is a nutrition power house
Contrary to what many people believe, avocado is a fruit and not a vegetable. A serving is usually defined as 50 grams or about 1/3 of a medium avocado. Here are the nutrients provided from a serving of an avocado and why it could be considered a nutrition power house.
- Blood pressure nutrients. A serving of avocado provides 250mg of potassium (6%DV) and 15mg (4% DV) of magnesium. By providing potassium and magnesium, avocados provide nutrients that promote healthy blood pressure levels, muscle contractions and nerve functioning.
- Antioxidants. A serving of avocados provides 4 mg of vitamin C (4% DV), 1 mg of vitamin E (6% DV) and a source of the antioxidant lutein. In fact, the amount of lutein from avocados is the one of the highest fruit sources. Vitamin C and E are antioxidants that protect cells from damage, and lutein is an antioxidant associated with protecting against cataracts and age related macular degeneration.
- B vitamins. A serving of avocado provides thiamin (B1), Riboflavin (B2), Niacin (B3), vitamin B6, folate and pantothenic acid. B vitamins are needed to make new red blood cells and break down nutrients for energy.
- Mineral source. Besides potassium and magnesium, avocados provide about 2% DV of iron, phosphorus, zinc, 4% DV manganese and 10% DV copper.
- Fiber. A serving of avocado provides 3 grams of fiber (11% DV). Eating more avocados in place of other fats can by a simple way to increase fiber intake. Fiber can help increase satiety after eating, move food along the digestive tract and can help lower blood cholesterol.
Low in sugar and high in heart healthy fats
Unlike other fruits, avocado is naturally low in carbohydrate and sugar. A serving only provides 4 grams of carbohydrate and 3 grams of fiber. Therefore, avocados are low in glycemic load.
They are also a good source of heart healthy monounsaturated fats; a serving provides 8 grams of total fat with 5 grams coming from monounsaturated fat.
Avocado and heart health
Avocados can be beneficial for heart health because they provide nutrients that support healthy blood pressure, provide fiber than can help lower cholesterol and provide heart healthy fats.
A 2018 review of studies with avocado and heart health found avocado intake was associated with increased HDL cholesterol. Having high HDL cholesterol is associated with a lowered risk for heart disease.
A 2015 study concluded eating an avocado per day as part of a heart healthy diet can lower oxidized LDL cholesterol and increase plasma concentrations of the antioxidant lutein. Oxidized LDL is considered pro-inflammatory and can increase damage to blood vessels that may promote cardiovascular disease.
A 2015 review suggests avocado may help improve blood pressure levels due to the potassium and lutein content by controlling oxidative stress and inflammation.
Avocados and weight loss
Since avocados are high in fat and calories, will eating them increase risk for weight gain?
Research results suggest eating avocado as part of a balanced diet won’t increase risk for weight gain and can be part of a weight loss diet.
Like nuts, which are also high in fat, eating avocados in moderation isn’t associated with increased risk for weight gain.
Substituting avocados in place of other fat sources is recommended instead of adding avocado without cutting back on other fat sources.
A 2005 study had study participants on one of either isocaloric diets: one that included 200 grams of avocado (30 grams of fat) in place of other fats or a diet that provided the same amount of fat from other fat sources. At the end of 6 weeks researchers found at the end of 6 weeks both groups lost weight and there was no difference between the groups.
How to get more avocados in your diet
Swapping in more avocados into your diet can be easy. Avocado (or guacamole) can be used as a replacement for:
- Mayo, butter or other cream based spreads for sandwiches or toast
- Bacon or cheese on salads
- Butter or oils when baking
- Sour cream or a baked potato
- Dip for chips, crackers or veggies
Incorporating more avocados into your diet is considered a safe, healthy step for most people. However, if you have latex allergy, use caution and speak with your doctor before eating avocado.
If you are on a renal diet, speak with your health care team before adding avocados to your diet.
Two Avocado Soups
Warm Avocado Soup
I am not sure avocado jumps into most people’s minds when thinking of soup. Maybe it should. The rich, buttery texture of avocados makes for a lovely soup base.
I have two different recipes for avocado soup that I love. One is served warm, the other is served chilled. Either can be a great first course for your Cinco De Mayo dinner.
The warm soup in nice to serve on chilly evenings. It can be a great first course for dinner, and pairs well with grilled cheese for lunch. I topped it with fresh parsley, but a few drops of hot sauce also make for a nice presentation.
The chilled soup is just perfect as a first course on hot days. It is creamy, but not heavy, and quite refreshing. I topped mine with finely chopped pumpkin seeds, for a little added texture, but it could also be topped with fresh snipped chives or croutons.
So here are the recipes for both soups.
Warm Avocado Soup
4 c. chicken stock
2 c. milk
2 t. chili powder
1 t. cumin
1 t. garlic powder
hot pepper sauce to taste
salt to taste
3 ripe avocados
1 c. sour cream or yogurt
fresh parsley leaves for garnish
Heat stock and milk together until just beginning to bubble around edges. Stir in seasonings and keep warm. Peel and seed avocados, and place them in a food processor or blender. Place only what will comfortably fit, and blend in two batches if need be. Combine avocados with the sour cream in a mixing bowl. Stir to blend. Add a ladle of warm stock mixture to avocado mixture. Whisk to prevent lumps. Return warmed avocado/sour cream to the pan and heat through but do not boil. Adjust seasonings. Ladle into bowls and garnish with parsley. Serves 4 – 6.
Chilled Avocado Soup
2 ripe avocados, pitted and peeled
1 t. lemon juice
1 c. cold chicken or vegetable stock
1 c. light cream or evaporated milk
½ c. yogurt
½ c. dry white wine
salt and pepper to taste
½ c. chopped, toasted pumpkin seeds
Combine all ingredients in blender, except pumpkin seeds, until smooth and chill until ready to use. Garnish with pumpkin seeds. Makes 4 cups.
Chilled Avocado Soup
Corn and Bean Wraps
Corn and Bean Wraps
If you are looking for a different filling for your wraps, you should try this recipe. The filling is a combination of cabbage, corn, beans, green onions and Cajun seasoning. The veggies are all mixed together and served warm, wrapped in a tortilla.
Shredded cabbage is wilted down in oil. I just cut up fresh cabbage, but you could use cole slaw mix, if you like. Once the cabbage is tender, the rest of the ingredients are added. It could not be easier.
This also might be a way to get your family to eat more veggies. We do like to eat things that are rolled up, wrapped up or stuffed.
I freeze local sweet corn every year to enjoy throughout the year. That is what I used in this recipe. If you have fresh corn available, even better. It will be a couple of months before the local corn is available. Until then, my frozen corn will do nicely.
So here is the recipe. The ingredients may seem humble, but put together, they really are something special.
Corn and Bean Wraps
1 lb. shredded cabbage or cole slaw mix
oil
1 c. corn, fresh or frozen
1 c. sliced green onions
1 T. Creole seasoning
1 (15 oz.) can beans, drained – I like black beans or kidney beans
1/3 c. mayonnaise
6 (8 inch) flour tortillas
Sauté cabbage, covered, in oil until wilted. Add remaining ingredients (except mayo) and cook until heated through. Remove from heat and stir in mayo. Spoon mixture down center of tortillas and roll up. Serves 6.
Cheesy Cauliflower and Leek Casserole
Cheesy Cauliflower and Leek Casserole
I made this dish over the weekend. I was having a dinner with some friends. I needed a side dish and had a large head of cauliflower that I wanted to use. I decided to turn the cauliflower into something reminiscent of potatoes au gratin. Just lower carb than the potato version. They loved it. I did, too.
I also had some leeks and added them to the dish. That really made it special. Leeks are members of the onion family.They add a wonderful flavor.
Leeks can be full of sand, so they need to be cleaned well. Cut off any of the dark green parts. They are too tough to eat. The only part of the leeks you should use are white or light green. No darker than the color of celery. Wash them, trim off the tops and bottoms. Slice the leeks and place in a large bowl of water. Agitate them in the water. Any remaining sand will sink to the bottom of the bowl. The leeks will float. Lift them out, rinse again for good measure and you will be good to go.
The choice of cheese for this dish is up to you. Just pick a cheese that melts well. Sharp white cheddar is a favorite of mine. If you want a milder flavor, American cheese would work nicely, too. Not the plastic wrapped slices, but the American cheese you get at the deli counter. I have also used Swiss cheese and liked it.
Cheesy Cauliflower and Leek Casserole
4 T. butter
2 large leeks, light part only, sliced and washed well
4 T. flour
2 c. warmed half and half or milk
2 c. shredded cheese- cheddar works well
6-8 cups cauliflower- cut into bite sized pieces and steamed until tender
Salt and pepper to taste
Dash of hot sauce
½ c. bread crumbs
In stock pot, heat the butter until melted and cook the leeks, over medium low heat, until tender. Toss in flour and stir until blended in. Add the half and half and cook, stirring often, until mixture starts to thicken. Add the cheese, stirring constantly until mixture is thickened and bubbly. Add the cauliflower and stir until all the cauliflower is coated with the cheese sauce. Season to taste. Place mixture in a casserole dish. Sprinkle with the bread crumbs and place in a 350 degree oven. Cook until mixture is bubbly and crumbs have browned a little, about 30 minutes. Serves 6.
Homemade Tortillas
Homemade Tortillas
With Cinco de Mayo coming up, I thought it was time to re-post the recipes for homemade tortillas.
If you never made tortillas because you thought they were too hard to make, I hope I can change your mind. Tortillas are pretty easy to make. They only have a few ingredients- although you can get creative and add more stuff. The dough is simple enough. Once made, you just need to roll it out into circles. Heck, you only need to roll them into something resembling a circle. They will taste the same, even if they aren’t perfectly round.
Cooking involves a hot skillet and 30 seconds per side. The flavor and texture are so much fresher than most of what you can buy. Certainly fresher than what is at the local grocery store.
While it is easier if you have a tortilla press, I roll mine out by hand all the time. You could also use a pasta machine for rolling- although that will limit their width.
There is a little fat in most recipes- traditionally lard- but you have wiggle room here, too. I used coconut oil and was very happy with the taste and texture. So here are three recipes for tortillas- corn, wheat and whole wheat.
Corn Tortillas
1 3/4 cups masa harina ( corn flour) it is finer than cornmeal and will give you a nicer end product
1 1/8 cups hot water
In a medium bowl, mix together masa harina and hot water until thoroughly combined. Turn dough onto a clean surface and knead until pliable and smooth. If dough is too sticky, add more masa harina; if it begins to dry out, sprinkle with water. Cover dough tightly with plastic wrap and allow to stand for 30 minutes.
Preheat a cast iron skillet or griddle to medium-high. Divide dough into 15 equal-size balls. Using a tortilla press, a rolling pin, or your hands, press each ball of dough flat between two sheets of plastic wrap. Immediately place tortilla in preheated pan and allow to cook for approximately 30 seconds, or until browned
and slightly puffy. Turn tortilla over to brown on second side for approximately 30 seconds more, then transfer to a plate. Repeat process with each ball of dough. Keep tortillas covered with a towel to stay warm and moist until ready to serve.
Whole Wheat Flour Tortillas
1 cup all-purpose flour
4 cups whole wheat bread flour
1/2 cup fat, you could use lard, shortening or coconut oil – something solid at room temp- not oil
2 tablespoons salt
1 1/2 cups boiling water
flour for rolling
In a large bowl, stir together 1- cup all-purpose flour, whole wheat flour and salt. Rub in the fat by hand until the mixture is the texture of oatmeal. Make a well in the center, and pour in the boiling water. Mix with a fork until all of the water is evenly incorporated. Sprinkle with a bit of additional flour, and knead until the dough does not stick to your fingers. The dough should be smooth. Make balls the size of golf balls, about 2 oz. each. Place them on a tray, and cover with a cloth. Let stand for at least 1 hour, or up to 8 hours. Heat a griddle or large frying pan over high heat. On a lightly floured surface, roll out a tortilla to preferred thinness. Fry one at a time. Place on the griddle for 10 seconds, as soon as you see a bubble on the top, flip the tortilla over. Let it cook for about 30 seconds, then flip and cook the other side for another 30 seconds. Roll out the next tortilla while you wait for that one to cook. Tortillas can be refrigerated or frozen. Makes 18.
Flour Tortillas
2 c. flour
1/4 c. fat, you could use lard, shortening or coconut oil – something solid at room temp- not oil
1 t. salt
2/3 c. warm water
Combine flour and fat by cutting in to resemble coarse crumbs. Dissolve salt in water and stir into flour mixture. Form into a ball and knead on a lightly floured surface 2-3 minutes or until it is smooth. Divide dough into 12 equal pieces and wrap each in plastic wrap. Allow dough to rest 30 – 60 minutes. On lightly floured surface roll out a piece of dough into a 7-inch circle. Cook dough on griddle or in a skillet over medium high heat until puffy and golden on both sides, 1-2 minutes. Wrap in a kitchen towel and repeat process with remaining dough, stacking and wrapping as you go. Makes 12.
Ice Cream Cone Cupcakes
Ice Cream Cone Cupcake
This might look like an ice cream cone, but it isn’t. It is a cupcake!! The batter is baked inside ice cream cones, then decorated to look like ice cream cones. I used from scratch recipes for both the cupcake batter and the frosting, but feel free to use what ever recipe you like.
Because you use more frosting than you might normally use for more traditional cupcakes, make sure to have extra. I chose the recipe I did because it makes plenty of frosting. I did not tint my frosting, but you can, if you like.
These are fun for kids to make. You can let them decorate their own “cone”. For a kid’s party you can even have a couple of different cupcake flavors and frostings to pick from- and some assorted toppings, like cherries, tiny candies and assorted sprinkles.
Once you frost the cupcakes, they become a little top heavy. I find setting them together, letting them touch each other a little, helps to keep them form tipping over.
Sometimes, some of the batter drips over the edge of the cone when baking. Just pretend some of the “ice cream” has melted and cover drips with frosting.
Here are the recipes I used, with the directions for baking the cupcakes.
Chocolate “Ice Cream Cone” Cupcakes
4 oz. semisweet chocolate
1 cup butter
1 cup all-purpose flour
1 3/4 cups sugar
4 eggs
1 teaspoon vanilla extract
24 flat bottomed ice cream cones
Preheat oven to 325 degrees. In the top of a double boiler, combine chocolate and butter. Heat, stirring occasionally, until mixture is melted and smooth. Remove from heat and allow to cool to lukewarm.
Sift flour and sugar together into a large bowl. With mixer on low speed, beat in eggs one at a time. Stir in chocolate mixture and vanilla. Place 24 cones in muffin tins to hold them up and fill 2/3 full with batter. Bake for about 20 minutes, or until cupcakes puff to top of cones. Test with a toothpick. Cool and frost to look like ice cream. Decorate with sprinkles. Makes about 24.
Super Fluffy Frosting
1½ cup butter
1 1/2 tablespoons vanilla extract
1½ lbs. confectioners’ sugar –
1/8 teaspoon salt
3 T. milk
In a mixer, combine the butter, vanilla and 1 tablespoon milk. Add the sugar and salt, beat until well mixed. Add a tablespoon or two more of milk, if needed. Turn mixer to the highest speed and beat for 15 minutes.
Cones filled, and ready to bake
Fresh out of the oven
Ready for the party
How to Clean Leeks
Fresh Leeks
I love to cook with leeks. They have an onion flavor, but with lovely sweetness. Leeks are a wonderful addition to soups, chowders and stews. They also can be fried for a crunchy garnish.
I get asked all the time about how to prep them. Leeks are full of sand and have to be prepped properly, so you don’t get any grit in your food. The edible part is the white and light green parts. The dark green leaves are tasty, but tough. They can be used for making stock.
To get started, peel off the first layer of leaves. There is often a lot of sand there. Cut off the bottom about 1/2 -inch from the root. You should be able to see the rings, or layers, of the leek when you do this. Trim off any dark green parts at the top. You’ll have a trimmed leek at this point.
Now you have to clean it. Cut the leek lengthwise in half. Hold one half at a time under running water while fanning the leaves to dislodge any dirt. Take the rinsed halves and cut them into 1/2-inch slices. You could also cut them into thin strips, if you like.
Place the slices in a large pan or bowl, filled with cold water, and agitate them to loosen any remaining sand. Use your fingers to separate the layers. Make sure the bowl is deep enough for the leeks to float, several inches from the bottom. The leeks will float and the sand and dirt will sink. Let them stand a few minutes and then lift them out of the water to drain. Any grit will be at the bottom of the bowl.
If there is a lot of grit in the bottom of the bowl, you might want to repeat the rinsing process one more time. It might sound like a lot of work, but it really doesn’t take that much time and the leeks will be completely clean. I often buy a lot of leeks when they are on sale, and clean them all at once.Then I saute the cleaned leeks in oil, and freeze for later use.
Remove one or 2 outer layer of leaves
Trim off bottom 1/2-inch above the root
Layers should be visible
Properly trimmed leeks
Split leek lengthwise
Rinse under running water while fanning layers
Cut into 1/2-inch slices
Place in large container of cold water and separate the layers
Leeks float- dirt sinks
Lift clean leeks out of the water
Clean and ready for cooking
Nisu- Finnish Bread with Cardamom
Nisu Bread
This wonderful recipe came from the Finn grandmother of two good friends. I think of her every time I make this bread. She was a sweet and loving woman.
Nisu is a soft, slightly sweet bread, made special with the addition of cardamom.
Cardamom is a spice that has a rich, sweet flavor and fragrance. You can purchase it ground or whole, in pods.
Cardamom is often used in baked goods and adds a nice flavor to frosting and glazes. It is also used to flavor coffee.
Cardamom is a little pricey. The good news is a little goes a long way. If you buy ground cardamom, you can store it in the freezer to keep it fresh longer.
This bread is lovely just toasted, and makes great French toast.
It is also a nice sandwich bread.
The recipe makes three loaves, so you can leave one out and freeze the other two.
Nisu
½ c. warm water
2 packages active dry yeast
2 c. milk
½ c. sugar
2-3 t. ground cardamom
1 t. salt
6 T. butter
6-7 c. flour, preferably bread flour
2 eggs
Dissolve yeast in water and set aside. Place milk in large bowl and add the sugar, cardamom, salt and butter. Heat in microwave until liquid is very warm. Butter might not be completely melted. Stir mixture until sugar is dissolved. Place 2 cups of flour in a mixing bowl and add the milk mixture, eggs and yeast mixture. Beat on medium speed for 3 minutes. Add 1 cup more of the flour and beat 2 minutes more. Stir in enough of the remaining flour to make a soft dough. Turn onto a floured surface and knead until dough is firm and smooth, about 10 minutes. Place in an oiled bowl and turn dough to coat. Cover with a towel and allow to rest until doubled in bulk, about 1 hour. Punch dough down and divide into 3 pieces. Roll each piece into a loaf and place in greased 9×5 inch bread pans. Cover and allow to rise until doubled in bulk, about 45 minutes. Bake in a 375-degree oven for 30 minutes or until golden and loaf sounds hollow when tapped lightly. Makes 3 loaves.
The Sinister Garden
Did you know that daffodils are poisonous? They are.
I am always encouraging people to forage. There are so many common plants that are both edible and tasty. As the new season, starts I also want to be a little cautionary. As much as there are common plants out there that can nourish you, there are also common plants that are dangerous and even deadly.
Be sure you know what the plant is. If you can’t identify it for sure, find someone who can. Your local Extension office can help.
There are also plants where some parts are edible and others not -like tomatoes. Potatoes are wonderfully edible, but the foliage on potato plants is poisonous. There are also plants that are only edible in certain stages of growth or when prepared a certain way. If you aren’t sure- don’t eat it!!!!
While this is not meant to be a complete list here are some plants you should watch out for. Even more true if you have small children, or pets that might ingest them. Some are quite toxic, others might cause skin irritations etc.
Some Poisonous Plants
Bryony (Bryonia): all parts are poisonous, Boxwood (Buxus),: contact with the sap may irritate skin, Christmas rose, Lenten rose, hellebore (Helleborus): all parts may cause severe discomfort if ingested and the sap may irritate skin, Clematis, old man’s beard, virgin’s bower (Clematis): all parts are poisonous, causing mouth pain if eaten and minor brief skin irritation, Columbine (Aquilegia): contact with the sap may irritate skin, Comfrey (Symphytum): roots and leaves may cause severe discomfort if eaten and leaves may irritate skin, Daffodil (Narcissus): bulbs toxic if eaten in large quantities; skin may be irritated by handling bulbs, flowers and stems, Elder (Sambucus): all parts may cause severe discomfort if ingested and the leaves may irritate skin, False acacia (Robinia preudocacia): all parts may cause severe discomfort if eaten, Foxglove (Digitalis): all parts may cause severe discomfort if ingested and the leaves may irritate skin, Ivy (Hedera): all parts may cause discomfort if eaten and the sap or airborne hairs may aggravate allergies and irritate skin, Juniper (Juniperus): contact with foliage may irritate skin allergies, Lobelia (Lobelia): the sap may irritate skin, Lily of the valley (Convallaria majalis): seeds can cause stomach upset, Lords and ladies (Arum): all parts may cause severe discomfort if ingested and the sap may irritate skin, Lupine (Lupinus): the seeds may cause severe discomfort if ingested, Mountain laurel (Kalmia): all parts may cause severe discomfort if eaten, Potato, potato vine, false Jerusalem cherry, eggplant (Solanum): toxic compounds causing weakness and confusion are concentrated in stems, leaves, sprouts and fruits. They are increased by exposure to light, damage and age. Levels are kept low in food varieties and the compounds are mostly destroyed by cooking. Privet (Ligustrum): all parts may cause severe discomfort if eaten, Rhubarb (Rheum): leaves may cause discomfort if ingested. Use only the leaf stalk in recipes. Windflower (Anenome): contact with the sap may irritate skin, Wisteria (Wisteria): all parts may cause severe discomfort if ingested
Some Poisonous Flowers
Aconite, Anemone, Anthurium, Atamasco Lily, Autumn Crocus, Azalea, Baneberry, Black Locust, Bloodroot, Boxwood, Burning Bush, Buttercup, Butterfly Weed, Caladium, , Carolina Jasmine, Castor Bean, Cherry Laurel, Chinaberry, Christmas Rose, Clematis, Daffodil, Deadly Nightshade, Death Camas, Delphinium, Dogbane, Dumbcane, Elephant Ears, False Hellebore, Four O’clock, Foxglove, Gloriosa Lily, Golden Chain Tree, Goldenseal, Heavenly Bamboo, Henbane, Horse Chestnut, Horse Nettle, Hyacinth, Hyacinth Bean, Hydrangea, Iris, Ivy, Jack-in-the-Pulpit, Jerusalem Cherry, Jessamine, Jetbead, Jimsonweed, Jonquil, Kentucky Coffee Tree, Lantana, Larkspur, Leopard’s Bane, Lily of the Valley, Lobelia, Marsh Marigold, May Apple, Mescal Bean, Mistletoe, Morning Glory, Mountain Laurel, Nightshade, Oleander, Periwinkle, Philodendron, Pittosporum, Poison Hemlock, Potato, Privet, Rhododendron, Rock Poppy, Schefflera, Spring Adonis, Spurge, Star of Bethlehem, Sweet Pea, Tobacco, Trumpet Flower, Water Hemlock, Wild Cherry, Wisteria, Yellow Allamanda, Yellow Oleander
Homemade Chocolate Eclairs
Homemade Mini Chocolate Eclairs
If you want to surprise someone with a very special sweet treat, you could make eclairs. These are a bit or work, but the end result is so wonderful. I think they are worth the effort, especially for special occasions.
I decided to make a mini version this time. Not everyone wants to eat a full size eclair, especially after a big meal.
You start by make a pate a chou, or cream puff pastry. This is the same dough used to make cream puffs. It is a combination of water, butter, milk and flour- cooked on top of the stove, then enriched with the addition of eggs. The dough is piped onto baking sheets and baked until puffed, golden and crisp. Once cooled, they are filled with sweetened whipped cream or, more traditionally, a custard filling, then topped with chocolate ganache.
Homemade Mini Eclairs
1 recipe Cream Puff Pastry (Pate a Chou)- recipe follows
Egg custard- for filling, or sweetened whipped cream- recipe follows
Chocolate Ganache- for topping- recipe follows
Start by making the dough. This recipe will make 12-18 medium eclairs or 3 dozen of the mini ones.
Cream Puff Pastry
¾ c. water
¼ c. milk
¼ t. salt
½ c. (1 stick) unsalted butter
1¼ c. flour – unbleached or bread flour preferred
4 large eggs
Extra milk for brushing
In saucepan, heat together water, milk butter and salt into a full boil. Butter has to be melted. While stirring, dump flour into saucepan, stirring constantly. Mixture will form into a ball. Reduce heat to medium and continue cooking dough, while stirring, for another minute or two. Place dough in an electric mixer and allow it to cool down a little before adding the eggs. Mixture has to be at 140 degrees F, or below, before you start adding the eggs. I use the paddle attachment and beat the dough before adding the eggs. This cools the dough down faster. Beat in eggs, one at a time, until each is fully incorporated. Beat until dough is shiny. A spoon, lifted out of the batter, should leave a peak that does not fall down.
Preheat oven to 425. Line a baking sheet with foil or parchment. I used a silicone liner and was happy with the result. Don’t grease the pan. Using a piping bag, squeeze the dough into 2-3-inch strips on the baking sheet- leaving a little room in between. Strips should be about ¾ -inch in diameter. Using a little milk on your finger, smooth down any peaks on the puffs. They should resemble miniature hot dog buns. Bake at 425 for 10 minutes, then turn oven down to 375. Bake eclairs 10 more minutes, or until golden brown. Tap the shells. They should sound hollow. Turn off the heat and leave oven door open a crack, allowing them to dry completely. Cool before filling. Makes about 36.
Custard Filling
2 cups milk
2 tablespoons cornstarch
1⁄3 cup sugar
2 eggs, lightly beaten
1 teaspoon vanilla
Using a whisk, combine milk, sugar and cornstarch in a medium saucepan over medium heat on stove top. Allow milk to scald (heat to the point when tiny bubbles form around edges of pan). Whisk occasionally to prevent cornstarch from clumping on bottom edges of pan. Remove milk mixture from heat, preferably to a burner that’s turned off.
Mix about 2 tablespoons of scalded milk mixture into eggs using whisk, then introduce eggs into milk mixture in a slow stream, whisking milk mixture constantly. Immediately return pan to heat and whisk gently until custard thickens, another two or three minutes. Do not allow to boil. (If you find that you have egg white strands in custard, feel free to pass it through a fine-mesh sieve into a different bowl now.) Remove pan from heat and stir in vanilla. Cool before using. Makes 3 cups.
To fill the eclairs, using a small piping tip with a pastry bag, filled with the custard. Squeeze filling in on one end, on through the bottom, squeezing until it seems full.
Once eclairs are filled, top with a chocolate ganache. I just dip the tops of the eclairs in the warm ganache and chill until chocolate sets. Filled eclairs should be stored i8n fridge until ready to serve. They can be frozen.
Chocolate Ganache
4- 6 oz. dark chocolate, chopped- or 1 cup chocolate chips
2 oz. heavy whipping cream
In saucepan, heat chocolate and cream together until just heated through. Remove from heat and stir until smooth. You can also do this in a microwave safe bowl, in the microwave for about a minute. Remove and stir until smooth. Makes 1 cup.
