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Notes on Nutrition: Five ways to use avocados
This superfood is versatile, packed with healthy fats, fiber
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The warmer months often bring busier schedules and more commitments. It’s also the perfect time to focus on health and good nutrition. Packed with heart-healthy fats, fiber vitamins and minerals, avocados are a true nutrition powerhouse and a great inclusion for your summer meal plans.
This unique fruit is high in monounsaturated fat which helps keep your cholesterol levels in check and allows the body to absorb fat-soluble vitamins A, D, E and K. Just one-third of a medium-sized avocado provides three grams of fiber, a nutrient most Americans fall short on, and more potassium than a banana.
Avocado toast has exploded over the past several years and guacamole has long been a staple recipe, though there are so many other options for this versatile fruit. Let’s explore a few fun ways to enjoy your Hy-Vee Dietitian’s Picks of the Month: California Avocados and Chosen Foods avocado products.
- Smoothies. Looking for a smoothie with a pudding-like consistency? Adding avocado to your favorite recipe will both enhance texture and help keep you full all morning long thanks to the added dose of healthy fats.
- Savory pancakes. Pureed avocado is the perfect batter ingredient to make fluffy, filling and flavorful pancakes. Swap out the syrup and top your stack of savory cakes with a fried egg, salsa and additional avocado slices. Prefer a more traditional sweet pancake? No problem. Avocados can be incorporated into these batters as well! Don’t forget to use Chosen Foods’ Avocado Oil Spray on the griddle to avoid sticking.
- Stuffed avocados. Whether you’re seeking a lower carb meal or a side dish that incorporates an ingredient from the Mediterranean diet, there are endless opportunities when it comes to stuffed avocados. Simply cut an avocado in half lengthwise and scoop out some of the flesh. The extra avocado flesh can be used to make tuna or chicken salad before returning it to the avocado half. If you’re in the mood for a true summer classic with a new twist, look no further than BLT avocados.
- Dessert. Avocados are naturally free of cholesterol, trans fat and sodium, which makes them an ideal fat substitute for butter or shortening in baking. Simply mash a ripe avocado and use a 1:1 ratio to replace the fat in recipes for muffins, quick breads, brownies and cookies. Avocados are also the perfect base for a chocolate mousse or pudding. After blending with a handful of other ingredients, you will be on your way to enjoying a delicious treat fortified with a secret superfood.
In order to make these new uses a success, it’s important to master the art of determining avocado ripeness. First, look at the outside color. Haas avocado skin turns from dark green to a purple or almost black hue once ripe. Next, place the fruit in your palm. A ripe avocado should yield slightly to gentle pressure; avoid too much force to prevent bruising. Lastly, remove the stem cap. If it comes off easily and reveals green, the avocado is ripe and ready to eat. If the stem cap does not release effortlessly, the fruit is not yet ripe.
Recipe
BLT Avocados
Ingredients
3 California Avocados (firm and not over-ripe), cut in half, pit removed
2 tablespoons Chosen Foods avocado oil
3/4 cup Hy-Vee shredded lettuce
4 Roma tomatoes, diced
1 (2.52-ounce) package Hy-Vee fully-cooked hardwood smoked bacon, crumbled
Hy-Vee cracked black pepper
Directions
Preheat a charcoal or gas grill for direct cooking over medium-high heat. Brush avocado halves with oil. Grill, cut sides down, for 2 minutes. Remove from grill.
Divide lettuce, tomatoes and bacon among avocado halves, and sprinkle on top. Garnish with black pepper, if desired.
Looking to speed up the ripening process? Simply place avocados in a paper bag at room temperature with an apple or banana. On the other hand, store ripe avocados in the refrigerator to slow down spoilage if you need a couple of extra days to get through your stash.
Since California Avocados are grown right in our country, there is a shorter distance between you and the orchard. This both means a reduced risk of damage during transit and minimized carbon emissions during shipping.
With their adaptability, countless nutritional benefits and sustainability, it’s easy to see why dietitians can’t get enough of this tasty fruit. Stock up on California Avocados and Chosen Foods avocado products on your next shopping trip and head to the kitchen for some delicious experimenting.
Nicole Johnson is a registered dietitian at Hy-Vee.
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