Technically a fruit, avocados are in their own unique category when it comes to their nutritional properties. These fruits are a great source of dietary fiber, folate, vitamin B6, potassium, iron, niacin, vitamin E, and monounsaturated fats. Yet, it is true that they are high in fat – one medium avocado contains 30 grams of fat. Fortunately, it’s healthy fat rich in omega-9 fatty acids, or monounsaturated fats, which appear to have neutral if not protective effects against cancer. Nonetheless, given that you’re likely consuming other fats in the diet, consider keeping your portion to 1/4-1/2 avocado at a sitting.
Monounsaturated fats help to reduce LDL cholesterol. Additionally, 30% of the fiber in avocados is composed of soluble fiber, the type of fiber which helps lower cholesterol and reduce the risk of heart disease. Avocados also contain phytosterols that function to block the absorption of cholesterol in the blood. One-third of an avocado contains 38 mg of beta-sitosterol.
Avocados contain the highest fruit source of lutein. Lutein is a carotenoid, a type of phytochemical, recognized for its cancer prevention potential and protection against cataracts and macular degeneration. Carotenoids help protect your cells from free radical damage and may enhance the functioning of your immune system.
* A portion of text was excerpted from The Feminine Feast by Maria Cianci and Natalie Ledesma.
For a healthier fat option, blend avocado with balsamic vinegar for a healthful salad dressing, use avocado spread on your toast rather than butter, as a substitute for mayonnaise on a sandwich, or as a substitute for sour cream or cream cheese in a dip. Too many avocados? Don't fret. You can freeze cut and peeled avocados. They can be great for smoothies, sauces, dressings, and more.
Replace 1/2 the oil or butter in a baked good recipe with equal amount of pureed avocado
Add to salads, tacos, soups, or chili
Add an egg or salmon salad into 1/2 of an avocado
Grill avocados
For a sweet treat, try chocolate avocado pudding or avocado ice cream
Selection
The best way to determine if an avocado is ready to use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat avocados will be firm yet yield to gentle pressure.
Color alone doesn't determine ripeness, but darker avocados may be riper than ones with lighter skin.
Large indentations are signs that the fruit has been bruised and shouldn't be purchased.
Storage
To ripen an avocado, place the fruit in a brown paper bag and store at room temperature until ready to eat (usually 2-5 days).
Whole avocados can be stored at room temperature or in the refrigerator. They will continue to ripen in the refrigerator, but at a slower rate.
When storing a leftover avocado, if possible, store it with the peel and pit and squeeze lemon or lime juice on the exposed portion. Place in an air-tight container in the refrigerator.
Oven-Roasted Salmon with Avocado Citrus Salsa
Ingredients:
1 ripe, fresh avocado, halved, pitted, peeled and diced
3 Tbsp fresh lime juice
1 ripe navel orange, peeled and diced
1/2 cup seedless cucumber, diced
1/4 cup scallions, finely diced
1 jalapeño pepper, seeded, finely diced
2 Tbsp fresh cilantro, chopped
1/2 tsp salt, divided
4 skinless wild-caught salmon fillets (approximately 2 oz each)
Instructions:
In a medium bowl combine avocado, lime juice, orange, cucumber, onion, jalapeño, cilantro and 1/4 teaspoon of the salt and set aside. Heat broiler. Season salmon with remaining 1/4 teaspoon salt.
Arrange fillets on a lightly greased foil-lined rimmed baking sheet. Broil salmon 4 inches from heat source until cooked through, 8 to 10 minutes. To serve, place fillets on a platter and top with salsa.
* Recipe sourced from Hass Avocado Board
Chocolate Avocado Pudding
A creamy, sweet, satisfying dessert!
Ingredients
1 avocado - peeled, pitted, and cut into chunks
1 banana, peeled and cut into chunks
1 cup unsweetened coconut milk or other non-dairy milk alternative
¼ cup unsweetened raw cocoa powder
2 tablespoons coconut nectar, honey, or maple syrup
1 teaspoon lemon juice
1/2 teaspoon vanilla extract
Optional: shredded unsweetened coconut, ground cinnamon, ground cardamom, almond extract, ancho chile, cayenne pepper
For a richer flavor, consider melted dark or bittersweet chocolate (70% or higher)
Place all ingredients into a blender or food processor. Puree until smooth. Store in the refrigerator 1 hour until set. Or, if you prefer a frozen dessert, pour in popsicle molds for frozen pudding pops.
Hope you're all staying safe and maintaining your sanity amidst the chaos in our world.
Be well,
Natalie