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.
Also indexed as: Fuerte Avocados, Haas Avocados, Jumbo
Avocados
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.
Buying and storing tips
Look for avocados that are heavy for their size and are free of bruises and dark sunken
spots. Unripe avocados are hard to the touch. Place them in a brown paper bag at room
temperature for two to three days to ripen. They are ready to eat when slightly soft. Once
ripe, they should be stored in the refrigerator and used within two to three days. To freeze
avocado, remove the skin and pit and purée the flesh with ½ tablespoon (7mL) of lemon or lime juice per avocado. Pack in an airtight container
and freeze for up to five months. Avocado slices and halves do not freeze well.
Varieties
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.
*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.
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.
