We're all looking for ways to be a little greener these days. Solar panels, hybrid cars, and reusable grocery bags are all the rage. But another way to go green is to expand the horizons of your diet to include more green foods. Avocados are among the ranks of other power foods like spinach and kale.
Avocado 101
The bumpy, tough skin of an avocado encases smooth, creamy flesh and a sizable pit. The light green avocado meat is the edible portion of the fruit. Ripe avocados yield slightly when squeezed, but the thickness of the skin maintains considerable firmness. Avocados are popular in Latin dishes because they provide a cool contrast to spicy flavors. But avocados are more than just delicious. They have huge health benefits, too.
Nutrient Profile
Avocados deliver high doses of fiber, folic acid, potassium, and B-vitamins. Avocados may be best known for their high levels of monounsaturated and polyunsaturated fat, which have been shown to lower cholesterol. Lowering cholesterol is an important part of decreasing your risk for heart disease and heart attack. A one ounce serving of avocado includes 3 grams of mono and .5 grams of polyunsaturated fat. A medium avocado usually contains between four and six servings.
Prepping Your Avocado
If you are intimidated by the thought of preparing an avocado, don't be! Start with a ripe avocado; the fruit should be soft to a squeeze. Piece the skin near the tapered end of the avocado and drag the knife all the way around the avocado. Hold each half in your hand and twist in opposite directions. The avocado should split. Use a small spoon to scoop out the large seed in the middle. The flesh can be scooped out with a spoon, or you can place the avocado cut-side-down on a counter and peel the skin off with your fingers.
Ways to Enjoy
Now that you've got the flesh, you are ready to eat. You can chop the meat and mix it with some tomato, cilantro, lime juice, and salt for an easy guacamole. Top off a garden salad with avocado to add healthy fat and a pleasant texture. Add avocados to sandwiches, tacos, and quesadillas. True avocado lovers will eat an avocado with just a little salt and lemon. Whatever you decide, you'll be reaping the benefits of this fantastic fruit.
References:
http://www.avocado.org/questions-answers/
http://lancaster.unl.edu/food/ciq-avocado.htm
Hannah Tello - I am a high school English teacher and freelance writer from New England. I received my undergraduate degree in English from Mount Holyoke ...
