When you think of eating an avocado what do you think of? I think of a fresh bowl of guacamole and delicious Mexican food. May 5th, which is Cinco de Mayo, is the perfect time to enjoy and celebrate with some fresh and tasty avocados.
There are many varieties of avocados and many ways to use them when meal planning. They come in different shapes and sizes. The inside color can vary from bright yellow, pale yellow to yellowish green. All avocados have a smooth, creamy texture and a deliciously tasty flavor. Avocados can be enjoyed as part of a healthy diet.
Growing
Our Extension master gardeners can give you tips and suggestions on growing avocados. To read more, click on this link – https://edis.ifas.ufl.edu/publication/MG213
Ripening
To ripen, store avocados at room temperature. You can speed ripening by storing avocados in a brown paper bag.
Nutrition
1 avocado (201 grams) contains approximately –
322 calories
29 grams of fat
0 cholesterol
4 grams of protein
17 grams of carbohydrate
14 grams of dietary fiber
21 mg of potassium
Avocados contain no cholesterol. The avocado is well-known for containing a high amount of monounsaturated fatty acids and dietary fiber. Choose healthy fats. https://www.eatright.org/food/food-groups/fats/choose-healthy-fats
Eating plenty of fruits and vegetables is part of a healthy diet. https://blogs.ifas.ufl.edu/browardco/2022/07/01/get-health-benefits-this-summer-focus-on-fruits-and-vegetables/
Always check with your healthcare provider for advice regarding your diet and health.
Uses and Recipes
Avocado halves (pitted) are the perfect shape for holding many combinations of foods. Some ideas include a small scoop of seafood salad, fruit salad, or chicken salad as great avocado fillers. Many people love guacamole, which can be used as a dip for vegetables or chips. Sliced or diced avocado goes great in a fresh salad or as a garnish for tacos and/or taco pie. You can use a melon cutter to make round avocado balls to add a different and creative shape to salads and appetizers. Add smashed avocado to sandwiches or burgers as a spread. Many use avocado in milkshakes and smoothies. Avocado toast is trendy too. Yum!
Avocados may discolor or turn brown after being cut. To reduce this browning effect you may want to sprinkle cut surfaces with lemon or lime juice. https://californiaavocado.com/how-to/preventing-a-cut-avocado-from-browning/
Here is a tasty recipe to try!
Fruit Stuffed Avocado
Ingredients
2 larger avocados, cut in half and pitted
1 orange or tangerine peeled and sectioned
½ cup sliced strawberries
½ cup chopped mango, papaya or pineapple
2 star fruit, seeded and sliced
Yogurt-honey dressing
½ cup low-fat plain yogurt
1 tsp. honey
1 Tbsp. skim milk
Directions
- Wash hands with soap and water.
- Wash the outside of the fruit before cutting.
- Blend ingredients for yogurt-honey dressing and chill.
- When ready to serve, fill the 4 sliced avocado halves with prepared fruit.
- Drizzle with yogurt-honey dressing.
- Serve and enjoy. (Serves 4)
There are many ways to enjoy an avocado!
Here is another tasty recipe for Avocado Grapefruit Salad with Citrus Vinaigrette – https://www.eatright.org/recipes/salads/avocado-grapefruit-salad-with-citrus-vinaigrette-recipe
Learn more about health, food safety and nutrition.
UF/IFAS Extension, Family and Consumer Sciences blog on Eat Foods with Healthier Fats – https://blogs.ifas.ufl.edu/browardco/2023/06/06/eat-foods-with-healthier-fats/
UF/IFAS Extension, Family and Consumer Sciences blog on Food Safety and Foodborne Illness – https://blogs.ifas.ufl.edu/browardco/2018/08/13/what-you-need-to-know-about-foodborne-illness-and-food-safety/
UF/IFAS Extension, Family and Consumer Sciences blog on Follow the Rainbow for Good Health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/
UF/IFAS Extension, Family and Consumer Sciences blog on Control Your Cholesterol – https://blogs.ifas.ufl.edu/browardco/2023/06/01/control-your-cholesterol/
UF/IFAS Extension, Tropical Research Center on Avocados – https://www.youtube.com/watch?v=XwKLKMEPnmw
Choose Healthy Fats, Academy of Nutrition and Dietetics – https://www.eatright.org/food/food-groups/fats/choose-healthy-fats
UF/IFAS Extension, Broward County Family and Consumer Sciences – https://sfyl.ifas.ufl.edu/broward/family-and-consumer-sciences/information-for-families-and-consumers/
USDA Avocados Snap-Ed – https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide/avocados#header4
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