Find tips to enjoy out-of-this-world avocado
Best to buy
Look for ripe avocados (unripe are hard to the touch) that feel heavy for their size and are free of bruises and dark, sunken spots.
Cut & clean
Slice fruit vertically around the pit and twist to break in two. With a sharp motion, chop a knife 1/4-inch (2 mm) deep into the pit and twist to remove. Scoop out the flesh or score lengthways or crossways to create strips or cubes.
Power food
Avocados are an excellent source of potassium, vitamins C and A, and folic acid.
Super-simple guacamole
Mix mashed avocado, lime juice, tomatoes, and hot peppers—for an extra kick add a touch of garlic and hot sauce.
Varieties
Although there are about a hundred varieties of avocado, only a few are grown and consumed in the United States. The most commonly available variety is the Haas avocado, a dark-green, pebbly skinned avocado grown in California that is available year-round. Fuerte avocados are medium green and have a smoother skin. Grown in California, they are available in the fall and winter. Florida avocados are larger than those from California, have a smoother skin, and are lower in fat. Some jumbo avocados may be slightly lower in fat as well.
Preparation, uses, and tips
Avocados are always eaten raw because heating can cause them to become bitter. They can be added to cooked dishes just before serving. Avocado is most commonly used to make the Mexican dip called guacamole, a mixture of mashed avocado, lime juice, tomatoes, and hot peppers. Avocado slices can also be added to salads, sandwiches, or sauces. Mashed avocado is a good spread for toast, bagels, or sandwiches, and can be used to top chili or a baked potato. It makes a healthful replacement for sour cream, butter, or margarine. Avocado halves can be stuffed with tuna, chicken, or crab salad.
To prepare an avocado, slice in half, remove the pit, and scoop out the flesh. Discard the skin and pit. Avocado flesh darkens quickly when exposed to air. While this doesn’t present any health hazard, it makes the avocado look less appealing. To prevent this from occurring, rub avocado slices with lime or lemon juice, or mix about ½ tablespoon (7mL) of juice into mashed or puréed avocado.
Nutritional Highlights
Avocado (raw, all varieties), 1 medium
Calories: 324
Protein: 3.98g
Carbohydrate: 14.8g
Total Fat: 30.8g
Fiber: 10g
*Excellent source of: Potassium (1,204mg), Vitamin C (15.8mg), Folate (124mcg), and Vitamin A (1,230 IU)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
