4 years ago

Avocados: How to peel and enjoy

Did you know that 2 tbsp. of avocado only has about 50 calories?

In addition to being highly nutritious, avocados score an A-plus for versatility! They are a good source of fiber, potassium and vitamins C, K, folate and B6. Half of an avocado has 150 calories, 15 grams of heart-healthy unsaturated fat and only 2 grams of saturated fat.

They can be used as a substitute that kicks up flavor, boosts nutrition and saves calories. For example:

  • Use in place of mayo on sandwiches (2 tbsp. mayo = 109 calories)
  • Spread on a bagel or toast with a little sea salt instead of butter (2 tbsp. butter = 204 calories)
  • Add on a burger instead of a slice of cheese (1 slice cheddar cheese = 114 calories)
  • Use to top your baked potato (2 tbsp. sour cream = 60 calories)

Most of us cut avocados by slicing it in half, twisting, removing the pit and scooping out the fruit (yes, it’s considered a fruit). Here’s a different way to get at that delicious avocado. Cutting and peeling this way helps you get the nutritional benefits of the dark green fruit closest to the peel where the greatest concentration of beneficial carotenoids lie.

Some of the most frequently asked questions about avocados:

What’s the best way to tell if an avocado is ripe and ready for immediate use?
Gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm, yet will yield to gentle pressure.

How do I speed up the process of ripening avocados?
Place them in a plain brown paper bag and store at room temperature until ready to eat (usually two to five days). Including an apple or banana in the bag accelerates the process because these fruits give off natural ethylene gas, which will help ripen your avocados.
Tip: The more apples or bananas you add, the quicker your avocados will ripen!

I’m not going to use the whole avocado right away. How do I store it?
Sprinkle all cut surfaces with lemon or lime juice or white vinegar and cover the surface of the avocado with plastic wrap to prevent discoloration.

How do I use avocados?
Mash fresh avocado. Spread on a water cracker, like Lunds & Byerlys Olive Oil and Sea Salt Crackers. Add a few drops of balsamic vinegar and a few grains of sea salt. A delicious snack!

Looking for other ideas? Here’s a delicious recipe for guacamole, plus five more ways to enjoy your avocado.