Spring Ingredient Essentials: Avocados

Besides the fact that without them we wouldn’t have creamy and rich
guacamole, avocados are loved not only for their unique silky texture but also for their status as a nutritional powerhouse. Avocados
are a great source of potassium, which helps control blood pressure, and mono saturated
fats, which help regulate blood sugar. This mighty green fruit also contains a slew
of immunity boosting antioxidants that help fight free radicals, support
healthy eyes and increase nutrient absorption. Calorie dense, clocking in at
over 200 calories per cup, avocados should be enjoyed in moderation. With that
said, 3 grams of protein and 10 grams of fiber per cup means you can have that
extra scoop of guacamole — guilt free!

How
do I pick the best avocados?

There are dozens of varieties of avocados, each
varying in size, shape and weight. No matter the type, to choose a ripe avocado
look for one that yields to gentle pressure but has no soft spots or bruising.
The skin should be free of any cuts, dents, or cracks. To ensure the avocado isn’t over ripe, remove the
little nub at the neck and look inside. If the flesh appears bright green the
avocado is perfectly ripe. If the coloring is a muddy, greenish brown skip it
and pick another.

Avocados can also be ripened at home. Firm
avocados that do not yield to pressure can be left in a paper bag at room
temperature to ripen or they can be stored alongside apples to speed up the
ripening process. Once ripe, a whole avocado will remain perfectly green and
creamy for up to a week if refrigerated.

What
can I make with avocados?

Avocados are the star ingredient our beloved
guacamole and can be used for much more than that. Mix ripe avocado with lime
juice, olive oil, salt and pepper for a zesty salad dressing or mash with
cotija cheese for a delicious sandwich spread. Add chopped avocado to salads
and wraps or enjoy as a side at breakfast for an extra dose of fiber. Toss
avocado into shakes for an extra nutritional boost or whip with chocolate for
an elegant and vegan chocolate mousse. From breakfast through dessert, avocados
can easily and deliciously be incorporated into any meal.

To prep, first slice avocado with a stainless steel knife in
half lengthwise, then twist halves in opposite directions and separate. Remove
pit and slice avocado as needed, using a spoon to scoop out the flesh.

Ripe, whole avocados should be stored in the refrigerator
and will remain fresh for up to a week. Any left over cut avocado should also
be refrigerated, wrapped tightly in plastic wrap to prevent further browning,
and will keep fresh for up to 2 days.

Recipes to try include: Double Dark Chocolate Avocado Pudding, Avocado Garlic Hummus, Avocado Chile Brownies, and Strawberry Avocado Smoothie.