Fit Fare

Avocados get a bad rap. That’s because most people associate them with big fattening bowls of guacamole and salty chips. However, eaten the right way, avocados are good for you.

Here are the facts about avocados and fat:

Avocados are high in monosaturated fat or “good” fat, which can lower your “bad” (LDL) cholesterol, ultimately reducing your risk for heart disease. One-fifth of a medium avocado, or about 2-3 thin slices, has 50 calories and nearly 20 vitamins, minerals, and phytonutrients (which are believed to reduce the risk of stroke, heart disease, and cancer).

According to a study published in the March 2005 issue of the Journal of Nutrition, avocados aid the body’s ability to absorb health-promoting carotenoids, which are lipophilic (fat soluble). Therefore, if you eat avocado with carotenoid-rich foods, such as carrots, spinach, or tomatoes, your body will more fully absorb the nutrients from those foods.

So give your scrambled eggs, tomato salsa, salad, or pasta a nutritional boost by adding some diced avocado. Consider substituting avocado slices for cheese or mayo next time you make a wrap or a sandwich — you’ll save on both calories and saturated fat.

Though used primarily in savory dishes, avocados, like tomatoes, are actually a fruit. They’re available year round, but the best tasting, creamiest avocados are currently in peak.

Hass avocados (pictured above) are the most widely consumed avocado in the US and are available year round. It’s easy to tell when these oval shaped fruits are ripe: their deep green pebbled skin turns almost black. The pale green flesh of the Hass avocado is custard-like and has a rich, slightly nutty flavor.

Here’s how to select and store avocados:

• Since most other avocados, like Fuertes or Bacon, do not turn black when ripe, you need test it by touch. When selecting an avocado, place it in the palm of your hand, and give it a gentle squeeze. If it’s really hard, then it may take several days to ripen. If it yields slightly, then it should be ready to eat in 1-2 days. If it’s really squishy, then it’s ready to eat immediately.
• Firm avocados can take up to 1 week to ripen. To quicken the ripening process, place the avocado in a paper bag with a yellow banana which will release ethylene and speed up the ripening process.
• Store avocados on the counter until ripe, then refrigerate until ready to use. Allow to come to room temperature before eating.
• The flesh of an avocado oxidizes, or turns brown, quickly. To prevent discoloration, sprinkle the cut flesh with lime or lemon juice. Also don’t cut the avocado until you’re ready to use it.

Here are some deliciously healthy avocado recipes you might enjoy:

• Breakfast Egg Sandwich with Avocado and Chipotle-Mayo
• Watercress, Avocado, and Orange Salad
• Farmers’ Market Veggies with a Cumin-Chile Vinaigrette
• Shrimp Tacos with Citrus-Avocado Salsa