You might have heard of them referred to as alligator pear or butter fruit, but the most common name for these creamy, green, rough-skinned fruits is avocado. Botanically, they’re a type of berry, but don’t let that classification fool you. Instead of the ultra-sweet juiciness you enjoy with a strawberry or blueberry, avocados have a mellow, slightly sweet, subtly savory buttery-ness that make them incredibly versatile in all your favorite dishes.
Initially cultivated thousands of years ago in South and Central America, avocados were central to Mesoamerican tribes that prized them for what they believed were strength-giving properties. Today, avocados are primarily grown in Mexico and California, where they thrive easily in the warm climate, and are available in most supermarkets year-round. (And based on their nutritional profile, modern consumers might expect to gain divine strength by eating them just as the Mesoamerican tribes did.)
Avocados are known primarily as being rich in monounsaturated fat, often referred to as “good fat” for its ability to lower your cholesterol. This dietary fat is also important for absorbing certain nutrients, such as vitamins A, D, K, and E, as well as supporting healthy skin and hair.
They are also full of fiber for good digestion. Along with the monounsaturated fat, this fiber improves your satiety, meaning it helps you feel full and keeps you full between meals, which can help you maintain a healthy weight.
From a vitamin and mineral perspective, avocados deliver significant amounts of vitamin K for strong bones, vitamin E for good cognitive health, vitamin C for immunity, and potassium for fluid balance.
When you’re picking out avocado at the grocery store, you’ll notice there is slight variety among their shapes—some are ovular or pear-shaped whereas others are rounder. Their bumpy skin will range from light green to dark green or brown. This skin color indicates their ripeness, with unripe avocado having a lighter color than ripe ones (overripe avocado will start turning black). Another indicator of ripeness is the fruit’s softness—it should have a slight give without being squishy.
Bear in mind that avocados are what’s known as a climacteric fruit, meaning they will continue to ripen after harvesting. So, if you find an avocado that is completely firm with a light green skin, don’t worry—it’ll be fully ripe in a few days of sitting at room temperature on your counter or in your pantry.
Once you cut the skin open, an avocado’s green flesh will brown quickly because of air exposure. Although this appearance is less than ideal, the avocado is still safe to eat and will still taste fine. You can avoid the browning by coating the avocado flesh in oil, lemon juice, or tight plastic wrap. Be sure to place a cut avocado in the fridge to avoid spoilage.
Avocados don’t require much preparation and can often be enjoyed as they are. Mash them up and use them as a sandwich spread (their creaminess makes them a great substitute for mayonnaise), or you can stir them into your oatmeal for a nice buttery flavor with lots of added nutrients. You can also make an easy guacamole by mixing it with a pinch of lime juice, cilantro, salt, diced onion, minced garlic, and cayenne pepper to taste.
Ready for more ideas? Here are some easy but impressive ways to incorporate avocado into your next menu:
Ranch-Style Avocado Dressing
Ingredients
- 1 cup plain Greek yogurt
- 1 medium avocado
- 1 tablespoon lemon juice
- 1 clove garlic
- 2 teaspoons dried parsley
- 1 teaspoon dill
- 2 teaspoons chives
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1 teaspoon black pepper
- 3 tablespoons milk
- 3 tablespoons olive oil
Peel and core the avocado. Add all ingredients to a food processor or high-powered blender, reserving milk and olive oil for last. Process until smooth, and transfer to an airtight container. Chill before serving.
Loaded Vegetable Garlic Bread with Avocado
Ingredients
- 1 whole-grain ciabatta loaf
- 2 large avocados
- 2 tablespoons, plus 1 tablespoon, minced garlic
- 4 cups baby spinach
- 1 teaspoon lemon juice
- 2 teaspoons olive oil
- 1 cup grape tomatoes
- 2 large red bell peppers
- 1/4 cup freshly grated parmesan
- 1/4 cup balsamic reduction
Peel and seed one of the avocados. Mash until smooth and stir in 2 tablespoons minced garlic. Slice the bread lengthwise and spread both halves with avocado-garlic mixture. Set a skillet on the stovetop over medium heat and let 1 tablespoon minced garlic simmer in lemon juice and olive oil. Halve the tomatoes and chop the bell peppers. Add to the skillet and allow to soften thoroughly. Place the spinach in the skillet last, allowing to wilt. Spread the sauteed vegetables over the ciabatta. Sprinkle with parmesan. Heat the oven to 350F. Bake the ciabatta for approximately 10 minutes or until the parmesan is nicely browned. Cut the remaining avocado into small half-inch pieces. Toss with balsamic reduction and place over the baked ciabatta vegetable bread. Serve immediately.
Avocado Brownies
Ingredients
- 1 avocado
- 1/2 cup cocoa powder
- 2 eggs
- 1/2 cup brown sugar
- 1/2 cup granulated sugar
- 1/4 cup nut butter (peanut, almond, or cashew)
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 3/4 cup chocolate chips
Preheat the oven to 325F and line a 9-inch square glass baking dish with parchment paper. Remove the peel and pit from the avocado and mash until smooth. Use a food processor if necessary. In a medium-sized mixing bowl, combine eggs, vanilla, brown sugar, granulated sugar, and nut butter. Slowly add in the pureed avocado. In a small bowl, combine cocoa powder, baking powder, and salt. Stir into the wet ingredients. Add the chocolate chips last. Spread the batter into the pan and bake for 45-50 minutes. Allow the brownies to cool completely before serving. (The avocado flavor will be distinct when the brownies are still warm from the oven, but it will subside as the brownies cool.)
