California avocados are in season from spring to fall. This
is the time of year that you will find the best quality and best prices on
avocados.
Avocados are considered a fruit. They are one of the few
fruits or vegetables that contain fat. The fat in avocados is unsaturated and
is heart-healthy.
Did you know that avocados have more potassium than bananas?
According to the Centers for Disease Control and Prevention (CDC), avocados are
loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E,
potassium, magnesium, and folate. They're also cholesterol and sodium free.
Avocados contain 60 percent more potassium per ounce than bananas. Two
tablespoons of mashed avocado or 1/5 (about 1 oz.) of a medium avocado provides
about 55 calories.
Avocados are one of the produce items with the least amount
of pesticides, so there is no reason or benefit to buying organic avocados.
Mashed avocado can be used instead of mayonnaise on a
sandwich or wrap. They can be added to salads too. You can also mix avocado
with your choice of whole grains and other vegetables for a tasty whole grain
salad. Avocados can be mixed with tomatoes, diced onions, lime or lemon juice,
and your choice of seasonings for a refreshing dip.
To choose an avocado, squeeze it gently. If it is ready to
eat, it should be firm but give to slight pressure. Hard avocados are not ripe
yet, but can ripen in a few days. Place the unripe avocado in a brown paper bag
for two to five days. Apples or bananas can be added to the bag to shorten the
process because the gas they give off helps ripen the avocados. Ripe avocados
can be stored in the refrigerator for two to three days.
Always wash avocados before eating. Cut lengthwise and
rotate the halves to separate. Use a spoon to remove the seed and scoop out the
meat or peel the skin away from the fruit. Lemon juice, lime juice, or white vinegar
can help prevent discoloring. You can also press plastic wrap directly on the
surface and then wrap to store in the refrigerator for a few days. If the
surface turns brown, just cut off the top layer and throw it away, the rest is
ok to eat.
Guacamole from a restaurant may or may not be healthy,
depending on the ingredients used. When you make it at home, you control the
ingredients and know exactly what was used to make it.
2-3 avocados
1 medium tomato
1 tablespoon lemon or lime juice
Salt or garlic salt(optional)
Cilantro (optional)
Wash avocados and tomato. Dice tomato and mix with mashed
avocado. Add juice, salt, and cilantro. If storing, press plastic wrap directly
on the surface of the guacamole to prevent air from browning. Store in the
refrigerator until ready to serve.
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