Avocados have become an increasingly popular food in recent years. It’s the main ingredient in guacamole and can be prepared in many other dishes or simply eaten plain. Although not sweet, avocados are classified as a fruit. They are believed to have originated in Mexico or Central America, with Mexico being the leading producer worldwide. Riverview Fresh Market proudly offers the best quality avocados from local growers and the Hass Avocado imported from Mexico.
Depending on the variety, avocados may be round or pear-shaped, green or black, and small or large. The skin is typically bumpy, and they continue to ripen after harvesting. If you are planning to use an avocado immediately after purchase, choose a ripe one with dark green or almost black skin. It should yield to pressure when squeezed. Avocados with light green skin that are very firm are unripe and will need to sit a few days before eating. If the avocado has dark shriveled skin, dents, or spots of mushy flesh, it may be overripe and unpleasant to eat.
Avocado oil is extracted from the flesh of pressed avocados. It can replace other liquid cooking oils and has a very high smoke point of almost 500°F making it a great oil to cook your favorite dishes. Avocado oil is often compared with olive oil because they are both rich in the fatty acid, oleic acid, but avocado oil has a more neutral flavor.
Avocados deliver a variety of health benefits and are a versatile ingredient when cooking! A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat, 10 grams fiber, and 11 grams sodium. Along with their low sodium levels, avocados contain no cholesterol. Many people think eating avocado is fattening due to its high-calorie content. However, avocado consists only of healthy fats. They contain nearly 20 vitamins and minerals. Let’s see some ways avocados are good for your health:
✓ They are rich in fiber and low in carbs which is why they promote weight loss.
✓ Avocados Lower the risk of heart diseases and cholesterol
✓ Avocados contain high levels of potassium (more than bananas). High potassium intake also reduces the risk of heart attacks, high blood pressure, and kidney failure.
✓ They prevent Osteoporosis. An essential nutrient for good bone health is Vitamin K; a quarter of the daily requirement of this vitamin can be obtained from only half an avocado.
✓ Avocados help us maintain a healthy skin. They have carotenoids that reduce UV-induced inflammation of the skin; its oil also assists against skin damage.
✓ Avocados help Improve oral health. Regulated consumption of avocados also enables to prevent bad breath. The antioxidant flavonoids present in this fruit kill the bacteria that cause bad breath. The potassium content fights tooth decay and cavities.
✓ Avocados are rich in folate. Folate is a B vitamin that is important for proper brain function and healthy pregnancies.
Here are some ideas to use avocado:
• Mashed to prepare the most delicious guacamole
• Diced and sprinkled into salads, soups, tacos, or whole grains
• Blended into smoothies
• Mashed as a spread on sandwiches and crackers
• Mashed onto whole grain breakfast toast
• Sliced and rolled into sushi
• Cut in half, drizzled with a squeeze of lemon or lime juice, and eaten with a spoon as a snack
• Diced to prepare a healthy and delicious Avocado Salad! Here is a recipe to quickly prepare in 15 minutes:
Ingredients:
2 Avocados, peeled and diced
1 red onion, chopped
1 green bell pepper, chopped
1 large ripe tomato, chopped
¼ cup chopped fresh cilantro
½ juice of a fresh lime
Salt and Pepper to taste
Directions:
1. Combine the avocados, onion, green pepper, tomato, cilantro, and lime juice in a large bowl. Gently toss until evenly coated. Season with salt and pepper to taste.
2. Enjoy it!
Stop by Riverview Fresh Market, your favorite Latin Market and include the ingredients in your shopping list! Visit us
No time to cook? Our Deli prepares a delicious and colorful Avocado Salad ready to eat. Order now!
