Avocad-OH! So Delicious!

Avocados are the cream of the crop. So rich, thick and delicious, it’s almost hard to believe they can be a part of a healthy lifestyle plan. But avocados can and should be used to add healthy fats to a diet that features lots of plant-based foods.

Most people think of avocados as vegetables, but they are technically the fruit of a fast growing tree native to Central and South America. Of the tens of varieties cultivated worldwide, you are likely to find just two in your grocery store. Haas avocados are oval and have a purple-brown, pebbled, thick skin. Mexican Fuertes are bright green with a smoother, thin skin, appearing on the shelves around the holidays. California produces about 80% of the U.S. avocado crop.

Avocados mature on the tree and ripen after harvesting. They are often treated with ethylene gas to hasten this process. Buy organic to avoid these chemicals and other pesticides. Hard avocados will ripen on the counter at room temperature or you can place them in a paper bag. Do not refrigerate avocados until they are tender and ripe. Once cut, they will remain fresh in the skin (seed in) for about a day. Mushy avocados have expired.

Avocados are a wonderful source of monounsaturated fats, potassium, vitamins B, E and fiber. Use avocados in place of dairy products, adding smooth, buttery texture and taste to any recipe.

Homemade guacamole is quick and delicious – a simple recipe is to cream together chopped avocado, salsa and fresh cilantro (optional). Add extra tomatoes, onion and hot sauce as desired. This easy recipe can be used in countless ways:

• Spread on a tortilla, fill with chopped veggies and wrap
• Top a baked potato
• Spoon onto rice and beans or vegetarian chili
• Use as a dip for carrots
• Fill halved and hollowed cherry tomatoes and serve as appetizers
• Dress up veggie burgers and tofu pups

Try cubed avocado on quinoa with a side of sautéed kale. Or, turn an ordinary salad into a satisfying meal by tossing avocado chunks with steamed, chilled, baby new potatoes.

Ditch the cholesterol in mayo and high-fat sandwich meats - half of an avocado has only 160 calories. Upgrade your BLT to an ALT (avocado, lettuce and tomato sandwich)! Enjoy all the creaminess and taste of a cool summer favorite without all the sodium and saturated fat.

Avocados are eaten worldwide in both sweet and savory dishes, though most cultures tend to use them one way or another. It may be hard to find avocado ice cream or avocado smoothies in America but these exotic treats are delicious and are common in India, Ethiopia and the Philippines. Don’t knock green dessert until you’ve tried it!

Sprouting avocado pits is a fun and frugal science project for the whole family. (Keep avocado leaves, fruit, pits, skin and stems away from family pets and wildlife as avocados are toxic to many animals.) Simply pierce the pit about a third of the way up with four toothpicks and immerse the bottom in a jar of water. In four to six weeks, the pit will produce roots and a sprout. Plant in soil when the roots are a few inches long. It’s a great way for kids to see these giant seeds in action!

Weight-loss myths say avocados are a no-no. But when a fruit is so nutritious, and Oh! So delicious - it’s a YES for avocados!
 

by luv2run on 09/19/2012 | Share Story With a Friend

tags: Recipes, nutrition