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Don’t be afraid of avocado

April 18, 2010

Pop Quiz!   Is avocado a fruit or a vegetable?   (See answer at the bottom of the page)  

LeeAnn had asked for a few suggestions on how to incorporate this buttery [Fruit OR Vegetable]  into her diet.  So here goes:

Natasha’s Guacamole

I can’t write about avocado without mentioning the dip that made it famous – guacamole.  I thought I was going to have to beg and plead with my cousin Natasha for this recipe, but she relented.  She brought it to our family Christmas  this year and it was devoured (and not just by myself).   Since Tash reads this, I can’t take credit for the rave reviews.

  • 2-3 medium-large ripe avocados, mashed
  • 1/2 cup tomato, chopped
  • 1/2 cup onion (red or white, its preference), chopped
  • 1/2 cup cucumber (with skin) chopped
  • 2 large garlic cloves, minced finely
  • salt and pepper to taste
  • 1/4 cup parsley, chopped roughly
  • lime juice

Mix all these ingredients together, making sure to check for salt and pepper which really enhance the flavour.  Add a bit  at a time.  Then grab some crunchy veggies (carrots, peppers, zucchini, etc) or organic corn chips and dip away.

Avocado Shake

  • 1 medium-large ripe avocado
  • 2 cups milk (I used almond milk)
  • Tablespoon of sugar or to your liking (I use agave syrup)
  • Handful of ice

Toss one cup of milk, the avocado, ice and a bit of the sweet stuff into a blender or Magic Bullet.  Gradually add more milk until you have the right consistency.   You should end up with 2 to 3 servings.   I don’t think you’ll be craving any dessert after this. 

Avocado facts to chew on:

Other ways to sneak them in:

  • Use as a substitute for mayo on your sandwiches – spread the avocado  right on your bread once it’s soft
  • Chop up and add to your salad or eggs (they main way I eat them)
  • Give your face a treat!   Blend one avocado with 1/2 cup of milk and ta-da!   You’ve got an all-natural deep hair conditioner.  No additives, synthetics, preservatives.   If you start salivating go ahead and drink it, or turn it into the shake (see above).  

Avocados contain:

  • 322 calories
  • 30 grams of fat – Don’t panic!  It’s mainly monounsaturated which is the  same healthy fat that’s in olive oil.  As healthy as they are you  might not want to overdo it.  I usually have one quarter to half an avocado every day. 

 What else are they good for?  

  • Fibre – over 30% of your daily recommended intake
  • Folate – 23% of DRI
  • Vitamin K – 36% of DRI
  • Vitamin C – 19% of DRI
  • Potassium – it beats out the banana by 3!
  • Helping the body absorb more fat-soluble nutrients (such alpha and beta-carotene)
  • Got bad breath?   Ditch the breath minds and eat avocado.  Read more about their health benefits and other tips here.

Did you know?

  • The longer an avocado stays on its tree, the higher its fat content
  • A hard green avocado will need a week before they are ready to eat
  • To ripen, leave avocado at room temperature until it turns from green to black (see photo to the right), and it yields to gentle pressure
  • **TIP:  Need a ripe avocado ASAP?  Put the avocado in a brown paper bag with an apple, banana, or tomato.  Fold the bag closed and leave it on the counter overnight.  The ethylene gas in the fruit will expedite the process and you’ll have a ready to use avocado in ~24 hours.

 Well, you’ve been incredibly patient in waiting for the answer to the Pop Quiz, so here you go:   

If you guessed VEGETABLE, you are WRONG.   Avocados are indeed a FRUIT.  Could have fooled me!   Fruits are generally sweet and avocados are typically eaten with other vegetables, so I put two and two together and got to the wrong answer.  Oh well.  Either way, fruit or veg, you should have some avocado on your plate.

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3 Comments leave one →
  1. Stevedave permalink
    March 31, 2011 10:12 am

    I know this is an oldie, but how are ever supposed to know if an avocado was left on a tree too long thus having higher fat content? Are they bigger? If it’s a “good” fat, I guess it doesn’t really matter though.

    So the benefits of the avocado actually make it worthwhile/beneficial to eat daily?

  2. adrian permalink
    April 18, 2010 11:05 pm

    did you know that they rank fruit and vegetables primarily on taste, how they are eaten, and what dishes they are used for? What other ways are used to distinguish between fruit or veggie??? Avocado shake, sounds delicious!

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