Avocados

How to select

Choose avocados with firm skin and no soft spots, firm but yielding to gentle pressure when ripe.

How to prepare

• Using a sharp knife, cut the avocado in half lengthwise by turning the knife around the stone. 
• Twist each half in opposite directions to separate. 
• Using the knife, hit the stone so that the knife sticks. 
• Twist the knife to pull out the stone. 
• Avocado can be cut in several ways depending on the recipe.

How to store

Store unripe avocados in a paper bag at room temperature. Refrigerate when ripe for 2-3 days.

Peak season

Winter, spring and summer

Ways to use

• Use mashed avocado on your sandwich instead of mayo.
• Add diced avocado to your salad or stir fry.
• Add avocado to omelets or in fish or seafood sauce.
• Try adding avocado to a smoothie.
• Make your own guacamole dip for your favorite raw vegetables.

Fun facts

• The avocado is known as the alligator pear because of its green color and pear-like shape.
• Brazilians add avocados to ice cream.
• California produces about 90% of the nation's avocado crop.
• Avocados have more potassium than bananas.
• Over 75% of fat in an avocado is healthy (unsaturated fat), making them a great substitute for high saturated fat foods.

Nutrition info and facts

Half an avocado has more potassium than a medium banana (487 mg vs. 422 mg). Over 75% of fat in an avocado is healthy (unsaturated fat), making them a great substitute for high saturated fat foods. Avocados contain several nutrients that can decrease the risk of chronic disease. Avocados contain vitamin E and hydrating oils that make it good for use as a face mask.

1 medium avocado = 240 calories, 13 g carbohydrate, 3 g protein, 22 g fat (15 g monounsaturated, 4 g polyunsaturated, 3 g saturated), 10 g fiber, 11 mg sodium