Holy Guacamole!
Also known as the "alligator pear", the avocado used to be thought of as an off-limits food due to their high fat and calories. This fruit's nutritional value has been greatly misunderstood.
There are at least 500 varieties of the avocado with the Hass variety being the most common and available year-round. The Hass avocado is a deep green and has a pebbly texture on its skin. The "meat" of the avocado has a nutty flavor and buttery texture. Its skin can range from a pale green to a dark green depending on the variety.
The fat that an avocado contains is "monounsaturated" which has been found to help improve one's blood lipid panel, assist in weight loss, as well as serve as a partial replacement for carbohydrates among people with non-insulin dependent diabetes.
A ripe avocado works well as a sandwich spread instead of mayonnaise. It's fat and calorie content is much less than that of butter and in mayo.
In Two Tablespoons:
Avocado: 5 grams of fat & 50 calories vs. Butter: 23 grams of fat & 204 calories
Mayo: 9grams of fat & 109 calories.
In addition to vitamins C, E, and K, avocados contain folate, potassium, and phytonutrients. Such carotenoids are found in avocados such as lutein, alpha and beta-carotene, and zeaxanthin. LUtein has been found to benefit eye health and lowering the risk of macular degeneration.
How should I choose an avocado?
Pick avocados that are firm and heavy for their size. Ripe avocados are firm yet have some give to gentle pressure when pressed with your fingers. The skin gets darker as they ripen.
How should I store my avocado?
Avocados should be stored at room temperature as to ripe. To speed the ripening process, place in a paper bag. Once ripe, you may want to move to the refrigerator if not being used right away. A ripe avocado can last approximately 3 days in the refrigerator. To store a ripe avocado that is already cut, you want to wrap tightly with plastic wrap or sprinkle with some lemon juice to prevent browning.
How do I cut it?
Cut lengthwise around the seeds. Twist the halves and use a spoon to remove the large seed. On a ripe avocado you can scoop out the flesh using a spoon.
What can I do with avocados?
*Use a ripe avocado as a sandwich spread in lieu of mayonaisse.
*Guacamole
*Add to salsa
*Cut and add to salads
*Sliced into omelets
*Sandwiched with tomatoes, fresh mozzarella, and basil on whole wheat.
Source: American Dietetic Association
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