Avocados
Avocados can help lower your risk of heart disease, according to the American Heart Association.
Nicknamed the
Alligator Pear, because of its shape and leather-
looking skin, avocado is from the Aztec word “ahuacatl”. This is a fruit from Persea Americana, an evergreen tree that can grow up to 65 feet in height.
Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. In the mid-17th century, they were introduced to Jamaica and then spread through Asian tropical regions in the mid-1800s. Cultivation in United States, specifically in Florida and California, began in the early 20th century. While avocados are now grown in most tropical and subtropical countries, the major commercial producers include the United States (Florida and California), Mexico, the Dominican Republic, Brazil and Colombia.
Health Benefits Heart Health: Avocados are high in monounsaturated fatty acids, often referred to as MUFAs which can help reduce blood cholesterol levels when eaten in moderation. A cup of avocado has 23% of recommended daily value of folate. Studies show that people eating diets rich in folate have a much lower incidence of heart disease & strokes.
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 (lycopene and beta-carotene) than those who didn’t include avocados. One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%!
Glutathione: Avocados are an excellent source of this antioxidant that is important in preventing aging, cancer, and heart disease. Prostate Cancer: Avocados may inhibit the growth of prostate cancer.
Oral Cancer Defense: Research shows 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: More carotenoid lutein in avocados than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Lower Cholesterol: High in beta-sitosterol, a compound that lowers cholesterol levels. In a study, 45 volunteers had an average drop in cholesterol of 17% after eating avocados for only one week.
Vitamin E Powerhouse: The best fruit source of vitamin E, an essential vitamin that protects against many diseases and maintains overall health.
Other: Avocados are rich in potassium and have appreciable levels of the B vitamin and monounsaturated fat.
Selection, Peeling and Storage A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. The average California Haas avocado weighs between 165-170 grams (about 6 ounces) and has a pebbled dark green or black skin, while the Fuerte avocado has smoother, brighter green skin. Florida avocados, which can be as large as 3 pounds, have less fat and calories, but their taste is not as rich as California varieties.
How you peel the avocado can make a difference to your health. Research shows the greatest concentration of carotenoids in avocado occurs in the dark green flesh that lies just beneath the skin. You don’t want to slice into that dark green portion any more than necessary when you are peeling an avocado. The best method is what the California Avocado Commission has called the “nick and peel” - you peel the avocado in the same way you would peel a banana. First cut into the avocado lengthwise, which produces two long avocado halves still connected in the middle by the seed. Next take hold of both halves and twist them in opposite directions until they naturally separate. At this point, remove the seed and cut each of the halves lengthwise to produce long quartered sections of the avocado.
You can use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as with a banana skin. The result is a peeled avocado that contains most of that dark green outermost flesh so rich in carotenoid antioxidants!
Avocados should not be refrigerated until they are ripe, after which they can be kept refrigerated up to a week. It is best to refrigerate a whole avocado, rather than sliced, in order to avoid browning that occurs when the flesh is exposed to air. Store portions in the refrigerator in plastic bag or wrap, after sprinkling exposed surfaces with lemon juice.
Quick Serving Ideas ♦ Use chopped avocados as a garnish for black bean soup. ♦ Add avocado to your favorite creamy tofu-based dressing recipe ♦ Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.
♦ Spread ripe avocados on bread as a healthy mayonnaise replacement
Raspberry - Avocado Smoothie 1 avocado, peeled and pitted 3/4 cup orange juice 3/4 cup raspberry juice 1/2 cup frozen raspberries, (not thawed)
Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth. Nutrition Bonus: Vitamin C, fiber, folate, potassium.
Fennel Avocado Salad Coat the thinly sliced fennel, avocado, and red onion in an easy dressing to make this quick, easy, and healthful winter salad. The avocado breaks down a bit and becomes part of the vinaigrette, making a rich, creamy dressing with very little effort. The smaller you chop the avocado, the more it will mush into the dressing (you can even mash it in, if you like).
1 Tbsp. olive oil 2 tsp. lemon juice 1/2 tsp. salt, or to taste (optional) 1 avocado, peeled, pitted, and chopped 1 bulb fennel, trimmed and sliced as thinly as possible 1/4 cup thinly sliced red onion, rinsed and patted dry Freshly ground black pepper, to taste (optional)
Preparation: In a medium bowl, whisk together oil, lemon juice, and salt. Add avocado and toss to coat. Add the fennel and red onion and toss to coat. Add black pepper if you like. Makes 4 servings
Chilled Zucchini & Avocado Soup with Cucumber Salsa This smooth-textured soup has a delicious fresh taste, with a bit of a kick from the cumin and green onions. And all the veggies make this a chilled, antioxidant-packed appetizer. Calories: 123 3 cups chopped zucchini (about 2 medium) 1/2 cup thinly sliced green onions, divided 1 (14-ounce) can vegetable broth (such as Swanson) 1 1/4 cups diced seeded peeled cucumber (about 1 large) 1 tablespoon chopped fresh cilantro 3 tablespoons fresh lime juice, divided 1/2 teaspoon salt, divided 3/4 cup diced peeled avocado (1 medium) 3/4 cup low-fat buttermilk or milk substitute 1/4 teaspoon ground cumin
Preparation Combine zucchini, 1/4 cup green onions, and broth in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 5 to 7 minutes or until zucchini is tender. Remove from heat; cool 30 minutes. While zucchini mixture cools, combine remaining 1/4 cup green onions, cucumber, cilantro, 1 tablespoon lime juice, and 1/4 teaspoon salt in a small bowl; toss well. Cover and chill.
Place remaining 2 tablespoons lime juice, remaining 1/4 teaspoon salt, zucchini mixture, avocado, buttermilk (substitute), and cumin in a blender, and process until mixture is smooth. Cover and chill at least 2 hours. Pour soup into bowls, and top with cucumber salsa. Serve chilled.
February 2012 ♦ YOUNG AT HEART 13
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