Avacados aren’t just a great low-carb food – they are wonderful for you as well. Consider this - avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes. They contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet. Due to their mono and polyunsaturated fat content, they are a healthy substitution for foods rich in saturated fat.
One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice. Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.
You can tell when an avocado is ripe when it yields to gentle pressure in your hand. Firm avocados will need a few days to ripen before they are ready to eat.
The California Avacado Commission suggests these recipes:
Avacado Wraps
• 2 California avocados, seeded and peeled
• 8 slices prosciutto or smoked salmon
• Fresh lemon or lime
Cut each avocado into 8 slices. Diagonally wrap each with a prosciutto or salmon slice. Arrange wraps on serving platter, garnish with lemon or lime and serve.
Avacado Salad
• 1 big or 2 small size Genuine California avocado(s)
• ½ Pound fresh spinach (baby spinach preferred)
• 1 to 2 kiwi fruit (not very soft and sweet)
• 5 to 6 scallions
• ½ green bell pepper
• 1 to 2 plum tomato or 1/2 tomato
• salt, to taste
• lemon juice (1 whole lemon)
Chop the scallions, bell pepper fine. Cut the kiwis and tomatos in fine cubes. Mesh the avocados. Mix ingredients. Steam the spinach in a pan with a very little water, wait till water is evaporated and spinach is softened. Mix together with salt and lemon juice.
