There's no denying it--avocados might be one of the most delicious things a person can eat. Whether you're enjoying a few slices of avocado in your salad or added to a sandwich, diced into ceviche, or making guacamole--avocados have been known to jazz up any meal with their smooth texture and addicting nutty and buttery taste! YUM!
Here's the best part: Avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, so eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional benefits! Now here are some fun facts and important questions you might be wondering about the mysterious fruit...
WHERE ARE THEY FROM? Avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian. They all differ in their size, appearance, quality and susceptibility to cold.
WHERE DOES IT GET ITS NAME? The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."
WHAT SHOULD I BUY? The most popular type of avocado in the United States is the Hass variety, which has rugged, pebbly brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a more defined pear shape.
WHAT CAN I EAT? The edible portion of the avocado is its yellow-green flesh, which has a luscious, buttery consistency and a subtle nutty flavor. The skin and pit are inedible.
FACT #1: Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements.
FACT #2: Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.
FACT #3: One cup of avocado has 23% of the daily value for folate, a nutrient important for heart health. Since heart disease is the #1 killer in women, this is a HUGE FACT that we ladies should all take seriously and do whatever we can to lower these statistics.
WHEN CAN I EAT IT? A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.
HOW MUCH DOES AN AVOCADO WEIGH? The Hass avocado weighs about 8 ounces on average and has a pebbled dark green or black skin, while the Fuerte avocado (pictured below) has smoother, brighter green skin. Avoid Fuertes with skin that is too light and bright. Florida avocados, which can be as large as 5 pounds, have less fat and calories, but their taste is not as rich as California varieties (which is why we love them so much!).
WHEN IS IT RIPE? A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it's best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.
HOW DO I STORE ONE ONCE I'VE USED IT? If you've used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
Now that you are a little more knowledgeable about our yummy superfood, let's put this baby into action! Here are some of my favorite recipes and ways to use the delicious fruit!
INFAMOUS GUACAMOLE RECIPE: Makes enough to share with friends...even though you might want to eat it all yourself!
5 ripe avocados; 2 tablespoons finely chopped red onion; 3 tablespoons finely chopped tomatoes; 2 tablespoons fresh lime juice; 1/2 medium jalapeño pepper, seeded and chopped; 1 garlic clove, pressed; 3/4 teaspoon salt; fresh ground pepper; 3 tbsp chopped fresh cilantro (optional); Tortilla chips
Cut avocados in half. Scoop pulp into a bowl, and mash with a potato masher or fork until slightly chunky.
Stir in chopped red onion and next 7 ingredients. Cover with plastic wrap, allowing wrap to touch mixture, and let stand at room temperature 30 minutes. Serve guacamole with tortilla chips.
*TIP: Make skinny margaritas to go along with this for a fun mexican fiesta!
FRESH GREEK SALAD WITH AVOCADO: So easy to make you'll wish you had known about it sooner!
1 cup sugarplum tomatoes; 2 whole heirloom tomatoes; 1 avocado; 1/2 cup sliced cucumbers; 1 tablespoon kalamata olives; 2 tablespoons feta cheese; 2 tablespoons fresh chopped parsley and/or basil; 1 tablespoon extra virgin olive oil; 1 teaspoon red wine vinegar; sea salt and pepper to taste.
Slice heirloom tomatoes in half and slice avocado. Combine the olive oil and red wine vinegar and set aside as dressing. In a medium-sized bowl, add together both tomatoes, avocado, cucumbers and olives. Garnish with feta cheese and fresh parsley and/or basil. Drizzle dressing over the salad and season with sea salt and pepper to taste (easy on the salt). Can be enjoyed as is, stuffed into a whole-wheat pita pouch, or atop quinoa.
VEGETABLE CUT ROLLS: Why go out and spend a fortune? Get out a bottle of sake and let the sushi-rolling begin!
Makes 2 vegetable cut rolls: 2 sheets Nori (Japanese seaweed paper); 1 cup or container of sushi rice (can make this or buy from local sushi restaurant for an easier option); 4 asparagus spears; 1/2 avocado, cut into slices; carrot, cucumber and/or green onion slices (optional); wasabi; low-sodium soy sauce; bamboo sushi-roll mat
Place nori on a bamboo sushi-roll mat with the rough side of the nori facing upwards. Slightly wet hands and evenly spread 1/2 cup (or 1/2 container) of sushi rice on top of nori paper. Smear a SMALL amount of wasabi over rice. **Wash hands thoroughly--YOU DO NOT WANT TO TOUCH YOUR EYES AFTER USING THIS!**
Top with fresh avocado slices, 2 asparagus spears and any other vegetables you like (such as carrot slices, cucumber, and/or green onion).
Lift the bamboo sushi-roll mat and slowly start rolling the nori over the vegetables, continue to roll until nori is completely wrapped. Squeeze over the bamboo mat to secure the enclosed roll. Grab a sharp knife and slice the roll into 6-8 sushi pieces. Repeat this sequence to make the second sushi roll. Serve with low-sodium soy sauce.
There you have it! Now go and be avocado-happy with these fun recipe ideas and aboundant amount of information on this delicious and likable superfood!
There's no denying it--avocados might be one of the most delicious things a person can eat. Whether you're enjoying a few slices of avocado in your salad or added to a sandwich, diced into ceviche, or making guacamole--avocados have been known to jazz up any meal with their smooth texture and addicting nutty and buttery taste! YUM!
Here's the best part: Avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, so eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional benefits! Now here are some fun facts and important questions you might be wondering about the mysterious fruit...
WHERE ARE THEY FROM? Avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian. They all differ in their size, appearance, quality and susceptibility to cold.
WHERE DOES IT GET ITS NAME? The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."
WHAT SHOULD I BUY? The most popular type of avocado in the United States is the Hass variety, which has rugged, pebbly brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a more defined pear shape.
WHAT CAN I EAT? The edible portion of the avocado is its yellow-green flesh, which has a luscious, buttery consistency and a subtle nutty flavor. The skin and pit are inedible.
FACT #1: Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements.
FACT #2: Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.
FACT #3: One cup of avocado has 23% of the daily value for folate, a nutrient important for heart health. Since heart disease is the #1 killer in women, this is a HUGE FACT that we ladies should all take seriously and do whatever we can to lower these statistics.
WHEN CAN I EAT IT? A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.
HOW MUCH DOES AN AVOCADO WEIGH? The Hass avocado weighs about 8 ounces on average and has a pebbled dark green or black skin, while the Fuerte avocado (pictured below) has smoother, brighter green skin. Avoid Fuertes with skin that is too light and bright. Florida avocados, which can be as large as 5 pounds, have less fat and calories, but their taste is not as rich as California varieties (which is why we love them so much!).
WHEN IS IT RIPE? A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it's best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.
HOW DO I STORE ONE ONCE I'VE USED IT? If you've used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
Now that you are a little more knowledgeable about our yummy superfood, let's put this baby into action! Here are some of my favorite recipes and ways to use the delicious fruit!
INFAMOUS GUACAMOLE RECIPE: Makes enough to share with friends...even though you might want to eat it all yourself!
5 ripe avocados; 2 tablespoons finely chopped red onion; 3 tablespoons finely chopped tomatoes; 2 tablespoons fresh lime juice; 1/2 medium jalapeño pepper, seeded and chopped; 1 garlic clove, pressed; 3/4 teaspoon salt; fresh ground pepper; 3 tbsp chopped fresh cilantro (optional); Tortilla chips
Cut avocados in half. Scoop pulp into a bowl, and mash with a potato masher or fork until slightly chunky.
Stir in chopped red onion and next 7 ingredients. Cover with plastic wrap, allowing wrap to touch mixture, and let stand at room temperature 30 minutes. Serve guacamole with tortilla chips.
*TIP: Make skinny margaritas to go along with this for a fun mexican fiesta!
FRESH GREEK SALAD WITH AVOCADO: So easy to make you'll wish you had known about it sooner!
1 cup sugarplum tomatoes; 2 whole heirloom tomatoes; 1 avocado; 1/2 cup sliced cucumbers; 1 tablespoon kalamata olives; 2 tablespoons feta cheese; 2 tablespoons fresh chopped parsley and/or basil; 1 tablespoon extra virgin olive oil; 1 teaspoon red wine vinegar; sea salt and pepper to taste.
Slice heirloom tomatoes in half and slice avocado. Combine the olive oil and red wine vinegar and set aside as dressing. In a medium-sized bowl, add together both tomatoes, avocado, cucumbers and olives. Garnish with feta cheese and fresh parsley and/or basil. Drizzle dressing over the salad and season with sea salt and pepper to taste (easy on the salt). Can be enjoyed as is, stuffed into a whole-wheat pita pouch, or atop quinoa.
VEGETABLE CUT ROLLS: Why go out and spend a fortune? Get out a bottle of sake and let the sushi-rolling begin!
Makes 2 vegetable cut rolls: 2 sheets Nori (Japanese seaweed paper); 1 cup or container of sushi rice (can make this or buy from local sushi restaurant for an easier option); 4 asparagus spears; 1/2 avocado, cut into slices; carrot, cucumber and/or green onion slices (optional); wasabi; low-sodium soy sauce; bamboo sushi-roll mat
Place nori on a bamboo sushi-roll mat with the rough side of the nori facing upwards. Slightly wet hands and evenly spread 1/2 cup (or 1/2 container) of sushi rice on top of nori paper. Smear a SMALL amount of wasabi over rice. **Wash hands thoroughly--YOU DO NOT WANT TO TOUCH YOUR EYES AFTER USING THIS!**
Top with fresh avocado slices, 2 asparagus spears and any other vegetables you like (such as carrot slices, cucumber, and/or green onion).
Lift the bamboo sushi-roll mat and slowly start rolling the nori over the vegetables, continue to roll until nori is completely wrapped. Squeeze over the bamboo mat to secure the enclosed roll. Grab a sharp knife and slice the roll into 6-8 sushi pieces. Repeat this sequence to make the second sushi roll. Serve with low-sodium soy sauce.
There you have it! Now go and be avocado-happy with these fun recipe ideas and aboundant amount of information on this delicious and likable superfood!
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