Avocado Spread
European sailors en route to the New World used avocados in place of butter.
Avocado Varieties
There are more than 80 varieties of avocados. The most common is the year-round Hass avocado, whose original mother tree still stands in California.
Alligator Pear
The avocado is also known as an alligator pear, because of its shape, green skin, and rough texture of the Haas variety. (The Florida avocado has a shiny, smooth surface.)
Avocado Production
The two main U.S. producers of the fruit are California and Florida. The Golden State far outranks the Sunshine State, however, with more than 6,000 groves accounting for about 90% of avocado crops.
Avocado Nutrition
Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.
Avocado in Salads
Consider adding avocado or avocado oil to your salads. Recent research shows that antioxidants such as lycopene and beta-carotene are better absorbed with the healthy monounsaturated fat avocados have in abundance.
Super Bowl Guacamole
What would guacamole be without avocados? On Super Bowl Sunday, Americans eat about 8 million pounds of guacamole. For Cinco de Mayo, the tally is closer to 14 million.
Avoiding Browning in Avocados
To reduce oxidation (browning) of an already-sliced avocado, sprinkle lemon juice on the exposed flesh and then refrigerate in a plastic bag.
Avocado Beet Salad with Vidalia Onion, Blood Orange and Orange Vinaigrette
Ingredients:
3 beets, red and/or golden
2 ripe avocados
1 large blood orange, peeled, sliced into rounds
1 small Vidalia onion, thinly sliced
6 cups mixed baby greens (or any greens)
1/3 cup chopped walnuts, toasted
Vinaigrette:
3 tablespoons extra virgin olive oil
2 tablespoons sherry or white balsamic vinegar
1/3 cup orange juice
2 teaspoons finely grated orange rind, divided
1/2 teaspoon salt
1/2 teaspoon fresh ground pepper
Preparation:
Preheat oven to 400.
Remove root and leave one-inch stem on beets; scrub; wrap each one in foil. Place beets on baking pan. Roast for 45 minutes to an hour or until tender. When cool enough to handle, rub off skins and slice into wedges.
Prepare vinaigrette by combining olive oil, vinegar, orange juice, 1 teaspoon orange rind, salt and pepper in a small bowl; whisk to combine.
Cut avocado in half, remove pit; scoop avocado from skin with large spoon; slice each half into 6 slices.
Divide salad greens among 6 plates; top each with beets, oranges, onion, and avocado
Drizzle vinaigrette over salad
Garnish with remaining orange zest and toasted walnuts
Makes six servings
Nutritional information per serving: 238 calories; 153 calories from fat; 18 g fat; 2 g saturated fat; 0 mg cholesterol; 252 mg sodium; 19 g; carbohydrates; 6 g fiber; 9 g sugars; 4 g protein.
Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.
Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.
Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.
Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.
Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.
Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.
Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.
Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.
Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
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