Embrace the creamy goodness of September's fruit of the month—the avocado!
Whether sliced on toast, mashed into guacamole, or blended into a smoothie, avocados are a delicious, versatile fruit that’s packed with nutrients and offers numerous health benefits. Let’s dive into why you should add more of this superfood to your meals.
The Nutritional Value of Avocados
Avocados are called a superfood, and for good reason! They're loaded with heart-healthy fats, fiber, and essential vitamins. Here are some key nutritional highlights:
- Avocados are rich in monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease.
- A single avocado provides about 10 grams of fiber, helping to support digestion and maintain a healthy gut.
- This creamy fruit is packed with vitamins C, E, K, and B6, as well as magnesium, potassium, and folate, all of which contribute to overall health.
- Avocados contain lutein and zeaxanthin, two powerful antioxidants that are known to support eye health.
Did You Know?
- Though often used in savory dishes, avocados are technically a fruit, specifically a single-seeded berry!
- Avocados contain more potassium than bananas, making them great for maintaining healthy blood pressure levels.
- Avocado trees are planted near other avocado trees to encourage pollination and fruit production.
Selecting the Best Avocado
When shopping for avocados, picking the right one can make all the difference. Here are a few tips for selecting the best:
- Gently press the skin of the avocado. If it gives slightly but isn't too soft, it's ripe and ready to eat. If it's firm, it will need a couple of days to ripen.
- Hass avocados, one of the most popular varieties, turn from green to a dark, almost black color when ripe. However, always check for softness, as some avocados may still be green when they're ready.
- Look for avocados with smooth skin, free of large indentations, blemishes, or bruises.
Storing Avocados for Optimal Freshness
Whole Avocados
If you have an unripe avocado, store it at room temperature until it ripens. Once ripe, move it to the refrigerator to slow the ripening process. A ripe avocado will last up to 3-4 days in the fridge.
Cut Avocados
To keep a cut avocado fresh, sprinkle it with lemon juice or lime juice to prevent browning, then wrap it tightly in plastic wrap or store it in an airtight container. Keep it in the fridge and use it within a day or two.
More Ways to Enjoy Avocados
Avocados are incredibly versatile and can be used in many dishes. Here are a few delicious ideas to incorporate this nutrient-dense fruit into your meals:
Avocado Toast
Spread mashed avocado on whole grain toast and top with a sprinkle of salt, pepper, and your favorite seasoning. Add an egg for extra protein!
Guacamole
Mash avocado with lime juice, garlic, tomatoes, and cilantro for a flavorful dip that's perfect for chips, veggies, or as a topping for tacos.
Smoothies
Add half an avocado to your morning smoothie for a creamy texture and a boost of healthy fats.
Salads
Slice or dice avocado and add it to your salads for extra creaminess and flavor.
Recipe: Avocado Chicken Salad Wraps
This delicious and nutritious avocado chicken salad wrap is perfect for the whole family. It's loaded with healthy fats, lean protein, and fresh veggies, making it a perfect lunch or dinner option that everyone will enjoy!
Ingredients:
- 2 large cooked chicken breasts, shredded or diced
- 2 ripe avocados, peeled and pitted
- 1 tablespoon fresh lime juice
- 1/4 cup plain Greek yogurt (or light mayo for creamier texture)
- 1/4 cup diced red onion
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped
- Salt and pepper, to taste
- Whole grain wraps or lettuce leaves for serving
Instructions:
- In a medium bowl, mash the avocados with the lime juice until smooth. Stir in the Greek yogurt (or mayo) to create a creamy base.
- Add the diced chicken, red onion, cucumber, cherry tomatoes, and cilantro to the avocado mixture. Stir everything together until well combined. Season with salt and pepper to taste.
- Lay a whole grain wrap (or a large lettuce leaf for a low-carb option) flat and spoon the avocado chicken salad into the center. Roll it up tightly, tucking in the sides as you go.
- Cut the wrap in half and serve with fresh fruit or a side of veggies for a wholesome meal the whole family will love.
Optional Add-Ons:
- Add sliced jalapeños for a bit of heat.
- Swap Greek yogurt with mashed cottage cheese for added protein.
- Sprinkle some crumbled feta or shredded cheese for extra flavor.
This avocado chicken salad wrap is creamy, filling, and packed with vitamins from the avocado and veggies. It’s a great way to introduce healthy eating while keeping it fun and tasty for kids and adults alike!