Avocado: The Green Gold of the Culinary World

Avocado is often praised for its rich nutritional profile, health benefits, and culinary versatility.

But perhaps you’re wondering what makes it so unique, what it tastes like, and how you can add it to your diet.

If so, read on because we’ve broken it down below.

What is Avocado?

Avocado, also known as alligator pear (Talk about a cool name, right?), grows in warm climates around the world and is thought to originate from Puebla, located in east-central Mexico.

In case you’ve ever asked yourself, “Is avocado a fruit?” it’s classified as a type of berry, which makes it a fruit.

However, despite its status as a berry, it doesn’t taste like strawberries or blueberries. Instead is characterized by its creamy texture and slightly nutty and earthy taste.

Another difference between avocado and most berries is that the former is richer in dietary fats, which are partly responsible for its buttery texture. Research shows it's also a good source of vitamins B2, B3, B6, B9, C, E, and K, as well as potassium, magnesium, and omega-3 fatty acids.

Half a medium-sized avocado provides 160 calories, 14.7 grams of fat, 2 grams of protein, and 8.5 grams of carbs (6.7 grams of which are fiber, leaving only 1.8 grams of net carbs for energy).

Because of its unique taste and texture, they're incredibly versatile, and you can enjoy it as a snack or as part of a meal.

How do you tell if an avocado is ripe?

Identifying the ripeness of an avocado can be challenging, but there are several reliable methods to determine if it's ready to eat:

Feel:

Gently squeeze in your palm (avoid using your fingertips to prevent bruising). A ripe one should yield slightly to pressure without feeling mushy or overly soft. An unripe one will be hard, while an overripe one will feel excessively soft and might have indentations.

Check the Skin Color:

Depending on the variety, the skin color can indicate ripeness. For instance, Hass avocados transition from green to a dark, almost black, purplish color as they ripen. Other varieties, like Fuerte, remain green even when ripe, so this method is more effective for specific types.

Stem Test:

Removing the small stem at the top can also help gauge ripeness. If the stem comes off easily and the color underneath is green, it's ripe. If it’s brown underneath, it's likely overripe, and if the stem doesn’t come off easily, it’s probably not yet ripe.

Texture and Firmness:

Besides squeezing, feel the avocado's skin. A ripe Hass avocado will often have a slightly pebbly texture. An avocado with very smooth skin might still be unripe, depending on the variety.

How Do You Store Avocados to Keep Them Fresh?

Proper storage of avocados is essential to maximize their shelf life and prevent them from spoiling too quickly or turn brown:

Unripe:

Keep unripe avocados at room temperature. To speed up the ripening process, place them in a brown paper bag with an apple or banana. These fruits release ethylene gas, which accelerates ripening.

Ripe:

Once ripe, avocados should be stored in the refrigerator to slow down the ripening process and keep them fresh for longer. They can usually last for an additional 3-5 days when refrigerated.

Cut:

To prevent browning, brush the exposed flesh of cut avocados with lemon or lime juice, which contains citric acid, a natural preservative. Store the cut one's in an airtight container or wrap it tightly in plastic wrap. Including the pit with the cut avocado can help reduce surface area exposure to air, further minimizing browning.

Freezing:

For long-term storage, put whole, cut or sliced avocado in the freezer. Cut them into halves, remove the pit and skin, and sprinkle with lemon or lime juice before placing them in an airtight container or freezer bag. Frozen avocados are best used in smoothies or guacamole, as the texture changes slightly upon thawing.

4 Health Benefits of Avocado

1. Beneficial For Weight Loss

Despite its caloric density, avocado is an excellent addition to a weight loss diet because it provides fats and fiber.

Fiber slows gastric emptying (the speed with which food leaves your stomach), and fats naturally take longer to digest. As a result, you feel fuller for longer after eating and can more easily stick to a weight-loss diet.

2. Supports Cardiovascular Health

Despite its high-fat content, avocado is praised for its heart-boosting benefits. This is mainly because avocado provides beta-sitosterol––a natural plant compound that’s been shown to reduce cholesterol levels.

Additionally, they are rich in monounsaturated fatty acids (MUFAs), which may reduce the risk of chronic conditions like cardiovascular disease.

To top it off, the fiber found in them can also positively impact cholesterol levels and may even help support healthy blood pressure levels.

3. Potential Benefits For Eye Health

Avocado is rich in two phytochemicals: zeaxanthin and lutein. Both of these are important for eye health and vision.

Specifically, these compounds have antioxidant functions (meaning they help protect healthy cells from oxidative stress) and have been shown to protect the body from UV light damage.

4. It May Reduce the Risk of Osteoporosis

Here’s a neat fact:

One medium-sized covers approximately one-third of men’s daily vitamin K needs and almost half of women’s needs.

This is highly beneficial because vitamin K (along with calcium and phosphorus) plays a crucial role in bone health. Research suggests that vitamin K is involved in calcium absorption and bone metabolism.

So What Can You Do With or Make With Avocados?

Avocados are versatile and used in many dishes. They are a popular ingredient in various cuisines. They are often used to make guacamole, a tasty dip. To make guacamole, mash ripe avocados with lime juice, salt, cilantro, tomatoes, onions, and jalapeños. This classic Mexican dish is perfect for pairing with tortilla chips or as a topping for tacos and burritos.

Beyond guacamole, they can be sliced or mashed and spread on toast for a nutritious and delicious breakfast or snack. Avocado toast can be customized with toppings such as poached eggs, cherry tomatoes, radishes, and a sprinkle of feta or goat cheese. Additionally, they can be incorporated into salads, adding a creamy texture and rich flavor that pairs well with ingredients like grilled chicken, shrimp, or a variety of vegetables.

They are great in smoothies because they make them creamy and add healthy fats, fiber, and vitamins. You can blend them with fruits like bananas, berries, or mangoes, and leafy greens like spinach or kale for a refreshing and healthy drink. They can also be used in desserts like avocado chocolate mousse or ice cream. Their creamy texture and subtle flavor mix well with other ingredients.

Another form you'll see for this amazing fruit is avocado oil (like olive oil), which is extracted from the flesh. Avocado oil is prized for its high smoking point, making it an excellent choice for cooking at high temperatures, such as frying or sautéing.

Conclusion

In conclusion, avocados are a versatile and nutritious fruit that can elevate any meal with their creamy texture and rich flavor. Whether enjoyed in guacamole, salads, smoothies, or even desserts, avocados are a delightful addition to your diet. For a convenient and delicious way to enjoy avocados without the hassle of ripening, try our frozen Organic Avocado Bite-Sized Pieces. They are always ripe and ready to add peak flavor and creaminess to your favorite dishes, making healthy eating easy and fun!