The Amazing Avocado

Is making a good bowl of guacamole your only reason to pick up a ripe avocado? Perhaps you avoid avocados because you fear their high fat content. This nutrient powerhouse is a favorite among nutritionists, though.

The reason? Avocados are loaded with nutrients well beyond vitamin C. One quarter of a medium avocado:

• Has only 80 calories
• Provides 3 grams of dietary fiber
• Is a rich source of heart-healthy monounsaturated fat
• Contains certain nutrients (known as phytochemicals) that may help lower cholesterol and protect against cataracts
• Has no cholesterol or sodium
• Is a good source of potassium, folic acid and B vitamins
• Contains less than half the fat and calories of an equal amount of butter, mayonnaise or cheese

An avocado is actually a fruit with a large seed. In Mexico, it has the nickname "butterfruit" because of its rich and creamy taste. The most popular variety in the United States is the Hass avocado from California, which turns nearly black when ripe and has a bumpy skin. The larger, smooth-skinned Florida variety is juicier and a little less oily.

Buying and storage tips

• Press the avocado with your finger. If you can push the skin in slightly, the avocado is ripe and ready to eat.
• If the skin seems hard to the touch, let it ripen. Just store at room temperature until it softens, usually within two to five days.
• Place an unripe avocado in a brown paper bag with an apple or a banana to speed up the ripening process.
• Sprinkle a sliced avocado with lemon juice, lime juice or white vinegar to prevent the flesh from darkening when exposed to air.
• Store an avocado that has been cut in an airtight container. It will keep for one to two days.

How to prepare
The California Avocado Commission recommends this simple four-step process:

• Carefully cut the avocado lengthwise around the seed.
• Twist the halves in opposite directions to separate.
• Remove the pit by sliding the tip of a spoon gently underneath it and lifting it out.
• Slip a spoon between the skin and fruit and scoop away from the peel (half-shell).

Do it with avocados

• Spread ripe avocado on whole-grain toast instead of butter. Add a slice of tomato and fresh ground pepper.
• Use avocado as a sandwich spread instead of mayo.
• Chop and toss into salads.
• Slice and add to a turkey burger along with lettuce and tomato.
• Dice and add to an omelet.
• Whip up a quick guacamole by mashing a ripe avocado and combining with fresh or jarred salsa. Use as a dip or as a topping for grilled fish or chicken.
• Make a fruit kabob with chunks of avocado, apples and grapes.

Remember, healthy fats should be an important part of your diet. For optimal health, use avocados - along with nuts and seeds, fatty fish, olive and flax oils - to replace any saturated fats in your meal plan.

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External Source California Avocado Commission. Accessed October 4, 2007.

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