Facts About Avocados: Healthy and Green

First cultivated in South America and later migrated to Mexico, it was believed a Mayan princess ate the first avocado for its mystical powers. Magical avocados were later used as a form of butter for European sailors traveling to the New World. Avocados cropped up in the United States in the early 1800s. Currently, California is the largest U.S. producer.

A Few Facts:
*There are more than 80 varieties of avocados. Hass is the most common.
*An avocado tree can produce more than 400 pieces of fruit a year.
*Nutrients include: dietary fiber, vitamin B6, vitamin C, vitamin E, potassium (more than 60% per ounce than bananas), magnesium and foliate.
*Avocados are cholesterol and sodium free and a great source of monounsaturated fat.

Some Common Varieties Found in the U.S.:
FUERTE
These have thin smooth skin and creamy, pale green flesh. The skin is green when ripe and is available late fall through spring. It is a medium to large avocado and is pear-shaped.

GWEN
This thick, pebbly green skinned avocado also has green skin when ripe. It is available late winter through late summer, is medium to large and oval-shaped.

HASS
As the most common in the United States, this purplish black variety has pebbly skin and creamy, pale green flesh. The skin darkens when ripe. It is the only year round avocado.

PINKERTON
With pebbly green skin and creamy, pale green flesh with a small seed, this avocado darkens when ripe. It is available winter through spring and resembles a long pear in shape.

REED
Known as the summertime variety, Reed has thick green, slightly rough skin and a buttery yellow flesh. It is green when ripe. Available summer through early fall, it is large and round in shape.

ZUTANO
Shiny, yellow green skin and pale green flesh characterize this variety. Its color does not change when ripe. Zutano is available fall through early winter.

When selecting an avocado, it should yield to gentle pressure to the touch if you plan to use it right away. A firm avocado will ripen over two to five days. To speed up the process, store it in a paper bag with an apple. Eat right away or sprinkle with lemon or lime juice or white vinegar to preserve the avocado's fresh color.

RECIPE FOR AVOCADO SALSA

INGREDIENTS:
1 SMALL AVOCADO
1 ½ TOMATO, LARGE & RIPE
1 ½ CUPS FAT FREE SOUR CREAM
4 OZ. FAT FREE SHREDDED CHEDDAR CHEESE
¼ CUP RED ONION, FINELY CHOPPED
2 CLOVES GARLIC, MINCED
2 TBSP. FRESH CILANTRO, CHOPPED
1 LARGE LIME (JUICE OF)
½ TSP. CUMIN, GROUND
½ TSP. GROUND BLACK PEPPER
½ TSP. SALT

IN MEDIUM BOWL, COMBINE ALL INGREDIENTS. TOSS WELL AND MAINTAIN CHUNKY CONSISTENCY.

SERVES 12.

NUTRITIONAL ANALYSIS PER SERVING:
CALORIES 61, PROTEIN 4 GRAMS, FAT 2 GRAMS, CALORIES FROM FAT 27%, CHOLESTEROL 4 MG, CARBOHYDRATES 8 GRAMS, FIBER 1 GRAM, SODIUM 153 MG.

SOURCE FOR RECIPE: PRODUCE FOR BETTER HEALTH.