The Mighty Avocado: A Tasty and Nutritious Fruit

Jul 27

The Mighty Avocado: A Tasty and Nutritious Fruit

Avocados are finally getting their due after being shunned for years for being high in fat. We now know that not only is that primarily healthy fat, but avocados have many health benefits. But first – are they a fruit or a vegetable?

Fruit or Vegetable - Unraveling the Avocado Mystery

First things first, is an avocado a fruit or a vegetable? Technically speaking, avocados are fruits belonging to the berry family. Surprising, right? They grow on a tree called the Persea Americana, native to Central and South America.

However, unlike most fruits, avocados have a savory flavor with a creamy texture, making them versatile additions to both sweet and savory dishes.

Where and When They Thrive

Avocado trees thrive in warm climates, so they are in regions like Mexico, California, and Central America. When I lived in Hawai’i in the 1980s, we had an avocado tree in our front yard.

Their usual “season” depends on the variety, but avocados are generally at their prime during spring and summer. Luckily, due to their popularity, avocados are now available year-round in many grocery stores, making it convenient to enjoy their health benefits whenever you desire.

So Many Health Benefits

Heart-Healthy Fats: Avocados are rich in monounsaturated fats, specifically oleic acid, which may help reduce harmful cholesterol levels, supporting heart health.

Abundant Nutrients: Packed with essential nutrients like fiber, potassium, folate, and vitamins C, E, and K, avocados provide a nourishing boost to your overall well-being.

Skin and Hair Nourishment: Avocados’ high levels of vitamins and healthy fats contribute to healthy skin and lustrous hair. (Some people even make a face or hair mask with avocado.)

Weight Management: Despite their higher calorie content, avocados can aid in weight management by promoting a feeling of fullness and reducing snacking on less healthy, nutrient-poor foods.

Eye Health: Avocados contain lutein and zeaxanthin, antioxidants that promote eye health and reduce the risk of age-related macular degeneration.

Blood Sugar Regulation: The monounsaturated fats in avocados may help stabilize blood sugar levels and improve insulin sensitivity.

Nutrition Facts for One Medium Avocado

One medium avocado (approximately 150 grams) contains:

Calories: 234
Total Fat: 21 grams
Saturated Fat: 3 grams
Cholesterol: 0 milligrams
Sodium: 10 milligrams
Total Carbohydrates: 12 grams
Dietary Fiber: 10 grams
Sugars: 0.2 grams
Protein: 3 grams
Potassium: 727 milligrams (more than a banana!)
Vitamin C: 17% of the Daily Value (DV)
Vitamin E: 13% DV
Vitamin K: 26% DV
Folate: 20% DV

Creative Culinary Adventures with Avocado – More than Avocado Toast

The real fun begins when you experiment with avocados in your kitchen. There are countless ways to enjoy them! Here are a few delicious ideas to get you started:

Guacamole Galore: Who doesn’t love classic guacamole? Mashed avocados blended with lime juice, diced tomatoes, onions, cilantro, and a dash of salt create a crowd-pleasing dip for tortilla chips or a delectable topping for tacos and burritos.

Avocado Toast: We have avocado toast, but make it more than just avocado toast. Elevate your breakfast game with avocado toast! Spread ripe avocado over whole-grain toast with poached eggs, sliced radishes, chili flakes sprinkles, and olive oil.

Super-Smoothie: Add a creamy twist to your morning smoothie by throwing in half an avocado, a handful of spinach, a frozen banana, almond milk, and a squirt of honey for natural sweetness.

To Freeze or Not to Freeze?

Yes, you can freeze avocados! Freezing is an excellent way to preserve ripe avocados if you can’t consume them in time. Slice and pit the avocados, coat them with lemon or lime juice to prevent browning and store them in an airtight container or freezer bag.

Battling the Brown - How to Minimize Oxidation

Ah, the dreaded brown avocados! Oxidation is a natural process caused by exposure to air, which turns the flesh of avocados brown or gray over time. To prevent this, you can:

Keep the pit, but why? Contrary to popular belief, leaving the pit in the avocado won’t do much to prevent oxidation. Instead, use lemon or lime juice to coat the exposed flesh.
Use plastic wrap: Press a piece of plastic wrap directly onto the surface of the avocado to limit its contact with air.
Store in an airtight container: Transfer any leftover avocado to an airtight container with a slice of onion or a sprinkle of lemon juice to slow the oxidation process.

Okay, are you ready to try something different? Try these delicious avocado recipes!

Avocado and Shrimp Salad

Ingredients:

1 ripe avocado, diced
1 cup cooked shrimp, peeled and deveined
1 cup cherry tomatoes, halved
1/4 cup diced red onion
2 tablespoons chopped fresh cilantro
1 tablespoon olive oil
tablespoon lime juice
Salt and pepper to taste

Instructions:

In a large bowl, gently combine the avocado, shrimp, cherry tomatoes, red onion, and cilantro. Drizzle with olive oil and lime juice, then season with salt and pepper. Toss until well-coated, and your refreshing avocado and shrimp salad is ready to serve!