Archive for June, 2010

A is for Avocado

Tuesday, June 1st, 2010

Think of avocados and the first word that probably comes to mind is guacamole. But an avocado is a fruit with much more to offer. Avocados are a good source of vitamin K, dietary fiber, thiamin, riboflavin, vitamin A vitamin C, folate and copper. Avocados are also a good source of potassium: they actually are higher in potassium than a medium banana!

Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories – about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid. So don’t be afraid to dig in!

The rich, buttery taste of an avocado goes with everything from salsas to soups and salads to steak. Avocados discolor rapidly once cut, so add it to your dish at the last minute with a touch of lemon or lime juice to prevent discoloration.

Here are a few quick serving ideas:

  • Use chopped avocados as a garnish for black bean soup.
  • Add avocado to your favorite creamy tofu-based dressing recipe to give it an extra richness and beautiful green color.
  • Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.
  • Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
  • For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
  • For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.