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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.
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.
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.
Avocado (raw, all varieties), 1 medium
Calories: 322
Protein: 4g
Carbohydrate: 17g
Total Fat: 29g
Fiber: 13g
*Excellent source of: Folic acid (162.81mcg), Pantothenic acid (2.79mg), Potassium (974.85mg), Vitamin B6 (0.52mg), Vitamin C (20.10mg), and Vitamin E (4.16IU)
*Good source of: Copper (0.38mg), Magnesium (58.29mg), Manganese (0.29mg), Niacin (3.49mg), Phosphorus (104.52mg), and Riboflavin (0.26mg)
*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. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
