Avocados: Delicious and Nutritious

Avocados

Avocados may be high in fat but they also are high in many of the vitamins and minerals needed for optimum health. The fat in avocados is monounsaturated and actually helps lower your total cholesterol as well as your LDL (bad cholesterol) and triglycerides. They're easy to cook with and have a smooth, buttery mouth feel and a subtle nutty flavor that compliments lots of dishes.

Avocados contain high levels of fiber, Vitamin K, potassium, folate, Vitamin B6, Vitamin C, and copper. They also contain carotenoid luteins which help prevent and fight against cancer. They are somewhat high in calories because of their fat content so they should be used in moderation, like anything. Most of the avocados available in supermarkets are Hass avocados from California. They have a dark-green, pebbly skin that turns black when ripe and a rich, light green flesh. There are avocados available from Florida that are a lot larger and also lower in fat and calories. However these "lighter" avocados do not have the same flavor or texture as the other variety so their benefits are slight.

When you buy avocados at the store they are usually hard and unripe. This is because they cannot ripen on the tree, only after they have been harvested. It's easy to speed up the ripening process by placing your avocados in a paper bag with a banana. You can tell they are ripe when they are darker and give slightly under pressure. If you open one up and find some brown spots simply remove them with a spoon. Citrus juice keeps the flesh from browning too quickly. A moderate serving size is approximately ¼ of an avocado.

Avocados aren't just for guacamole anymore. For a light lunch or dinner split an avocado in half and remove the pit. In a bowl mix cooked crab, cooked shrimp, chopped tomatoes and green onions, the juice of ½ lime, 1 clove of minced garlic, chopped fresh parsley and basil, and a bit of salt, pepper. Stuff the avocado with the filling and squeeze some extra lime juice over top. One serving is ½ of an avocado.

Place avocado slices on top of your favorite light omelets, frittatas, or on a sandwich. Chop avocados, squirt with lemon juice and scatter them over pizzas. Mash them with some lemon juice, garlic, salt, and freshly chopped herbs. Use as a spread for toast, crostini, English muffins, crackers, etc. Make a super and simple salad by mixing chopped tomatoes and avocados with lime juice, salt, pepper, chopped Italian parsley, and shavings of Parmigiano-Reggiano. You could use this as a side dish or spoon it over fresh baby spinach or even stir it into whole wheat, cooked pasta or brown rice. Puree avocado into your favorite vinaigrette for avocado dressing or marinade. Combine avocado chunks with your favorite fresh salsa. Try brushing avocados with olive oil and grilling them for a unique, smoky flavor.

There are lots of ways to serve this uniquely luscious and tasty food also known as "The Alligator Pear." Include it in your diet a few times a week and not only will you reap its many health benefits but you'll enjoy some delicious meals along the way to optimal health.