Avocados seem almost too luscious to be healthy,
but the fat they contain (and there's quite a bit) is highly
monounsaturated, the kind that's associated with a healthy heart.
Avocados are also rich in vitamin E, another heart helper. Although
the banana is thought of as an exemplary potassium source, the
avocado actually supplies 60% more potassium gram for gram.
These velvety "vegetable fruits" are high in fibre,
and provide substantial amounts of folate (folic acid), vitamin
B6, and pantothenic acid, as well as some iron, copper, and
On the phytochemical front, avocados contain
glutathione, an antioxidant with anticarcinogenic potential.
They also contain a significant amount of a choelsterol-lowering
phytosterol called beta-sitosterol.
Select heavy, unblemished avocados. Many markets sell avocados
that are hard and unripe, because they're less likely to bruise
and spoil. If the avocado is rock hard, it will need a few days
to ripen. If an avocado yields slightly to gentle pressure,
it is ripe enough to slice. If pressing the fruit leaves a small
dent, it is too ripe to slice, but is suitable for mashing.
If pressing leaves a large dent, the fruit is overripe, and
the flesh will have darkened and spoiled.
Hard avocados ripen at room temperature in three to six days.
To speed up the process, place them in a paper bag, preferably
with a tomato. Never put hard avocados in the refrigerator because
they will never ripen. Keep ripe avocados in the refrigerator
and use within two to three days.
To pit an avocado, cut it lengthwise all the way around (working
around the pit) and gently twist the two halves apart. Tap the
blade of a heavy knife into the pit, and twist gently to release
the pit from the flesh. To skin and slice the fruit, place the
halves face down and peel off the skin. (If the flesh is very
soft, scoop it out of the skin with a spoon instead.) If the
skin is too tough to peel easily, use a paring knife to score
it into peelable strips. Cut the flesh into thin slices, or
chop into chunks.
The flesh of cut avocado turns dark within
a few minutes when exposed to air. This doesn't affect nutrition
or flavour, but makes the avocado look less appetising. To delay
darkening, rub slices with lemon or lime juice, and add the
juice to mashed avocado when making guacamole or similar dips.
Pressing plastic wrap firmly over the cut surface of a halved
avocado, or onto the surface of a bowl of mashed avocado, will