Avocado

Overview

The avocado is a fruit with a large single seed (pit), which grows on the avocado tree. The tree is native to Mexico and Central America, but today avocados are grown throughout the Mediterranean and in other warm climates including California and Florida. Many different cultivars exist, but Haas avocados are most commonly available and can be acquired year-round.

Identification

Avocados are generally oval and palm-sized (though they vary from small to large), with a thick, bumpy skin surrounding the flesh. The skin changes color as the fruit ripens, turning from bright green to a deeper, blacker color. The flesh inside is light to bright green, with a hard, round, brown pit in the center of the fruit.

Nutrition Info

One avocado (weighing 138g) contains 227 calories, 2.7g of protein, 21.0g of fat, 11.8g of carbohydrates, 9.2g of fiber, and 0.4g of sugar.

Avocados are also rich in magnesium, potassium, folate, vitamins K, B6, E, and C.  They can also increase the absorption of other fat-soluble nutrients (such as beta-carotene) when eaten together with other fruits and vegetables.

Note: Avocados contain mono- and poly-unsaturated fats – a type of “healthy” fat, which can lower cholesterol and support heart health, if eaten in place of saturated fats. The fat content of avocados also adds to satiety and an enjoyable eating experience.

Selection

You may choose to buy avocados that are still firm and not yet ripe. To do this, simply look for firm fruit with bright skin, which stands up to gentle pressing and feels heavy for its size.

If you wish to eat the avocado the same day you buy it, aim to find one that is perfectly ripe. Ripe avocados are generally darker in color: a deeper green or blackish hue. A properly ripe avocado should have gentle give to it when lightly pressed; you should feel the flesh give way slightly but it should not cave in or feel mushy.

One tip for finding a ripe avocado: locate the dried stem (a small brown nub) at the top of the avocado. If the nub pops off with a gentle flick of the finger, the avocado is likely ripe.

Storage

Avocados should be stored at room temperature to ripen; if they are already ripe they will last one or two days at room temperature. To preserve avocados longer, store them in the refrigerator.

Once exposed to air, avocado flesh will start to oxidize and turn brown. For this reason they are best eaten shortly after being cut.

Preparation

Slice the avocado in half, vertically, with a sharp knife. (The pit will prevent you from cutting all the way through the avocado). Twist and pull the two halves apart, then remove the pit.

Tip: To remove the pit, try this chef’s technique: hold the avocado half (with pit) in one hand. With the other hand, whack a sharp chef’s knife against the pit, and twist. The pit will come out attached to the knife. However, this can be intimidating for home cooks. Instead, give the pitted avocado half a gentle squeeze and if suitably ripe, the pit should easily pop out. If flesh is still attached to the pit, simply scrape it off with a spoon.

To remove the avocado flesh, you may scoop it out with a large spoon into a bowl to be mashed. If you wish to use slices or another particular cut of avocado, take a paring knife and cut the flesh into slices. (Slice again cross-wise to create a dice). Then scoop out the flesh gently with a spoon.

Avocados are usually best fresh and not cooked. Preparations are typically savory, not sweet.

To eat the avocado you have plenty of options: Guacamole (a mashed avocado dip or topping made with lemon, garlic, and sometimes tomato, onion, and chile) is probably the most famous use of avocados.

Avocados can also be sliced or diced and added to salads; mashed and used in place of mayonnaise in egg salad or tuna salad; or eaten simply on toast with a squirt of fresh lemon juice, drizzle of olive oil, and sprinkle of salt and pepper.

Note: Avocados are enjoyed around the world. For example, in Vietnamese, Filipino, and Indonesian cuisines they are blended as smoothies or milkshakes. In American-style sushi, avocado is often included in maki, such as the famous California roll. Mexican and Central American cuisine includes avocados in tacos, with rice, or as a side dish or topping for grilled meat.

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