The avocado is usually consumed fresh as a fruit or as an ingredient in salads or savory dishes. It has a markedly higher fat content than other fruits and is a staple in diets that have limited access to foods with high contents of monounsaturated fats (the GOOD fat) . It is the main ingredient in guacamole, a popular Mexican dip.
• One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals to one’s diet.
• Avocados are naturally sodium and cholesterol free.
• The avocado is virtually the only fruit that has monounsaturated fat, the Good Fat that your body needs.
• Avocados can act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients.
One-fifth of a medium avocado provides 8 percent of the Daily Value for fiber and 4 percent for potassium.
Calorie count: 230 (Avg.) Cal per one avocado
Ways to enjoy:
• Spread avocado and just a little salt on toast or a bagel, or top with tomato, bacon or a cooked egg for an easy, delicious breakfast or snack.
• For a super-fast guacamole, mash avocado with a little of your favorite salsa. Add salt and pepper to taste and enjoy.
• Avocados pair beautifully with whole grains and legumes. Try some with quinoa, in avocado hummus, with lentils and bruschetta sauce or atop a zesty bean chili.
How to store:
• Firm, unripe avocados should be wraped with a paper and stored on the kitchen counter, and allowed to ripen
• To store cut avocados, sprinkle with lemon or lime juice or white vinegar and wrap in plastic wrap or place in an air-tight container, then refrigerate. This will temporarily prevent the fruit from discoloring. If cut avocados or guacamole turn brown or black during storage, discard the top or outer layer