Avocados are on my top ten list of healthy eats and one of my favorite foods. I could eat it on just about anything, during any meal of the day—breakfast, lunch, or dinner. I’ve even enjoyed it as a delicious topping on pizza once! I hope this article inspires you to keep an open mind and enjoy avocados in new-to-you ways.
Avocados ripen best after being picked. It may take four to five days for them to fully ripen. Unripe avocados have softer skin whereas ripe avocados have a bumpier texture. They’re even called “alligator pears” by some! As it ripens, the avocado should feel slightly soft but not mushy. If it becomes mushy, it is likely over-ripe and will have turned brown inside rather than be a creamy green color. If you purchase an unripe avocado and need it to ripen quickly, place it in a brown paper bag with a piece of fruit, such as an apple or banana. These fruits produce ethylene gas and will speed up the ripening process.
Avocados are a good source of vitamins C, E, K, and B6. They also contain riboflavin, niacin, folate, magnesium, potassium, copper, and omega-3 fatty acids. They are also low in sugar and high in fiber, which helps your cardiovascular and digestive systems. The only downside to avocados is you can go overboard since they are packed with calories. Like most things, moderation is key.
Avocados are rich in monounsaturated fats, which help lower your LDL a.k.a. “bad cholesterol.” You can even use avocado to replace less-healthy fats when cooking at home. Here are some suggestions:
Cutting an avocado can be a little tricky if you’re not familiar with the process. Watch this video for a quick tutorial on how to do so safely. This is something you’ll want to handle (not the kids)! There are many avocado-cutting tools available that could also help you with the process. Check this list for ideas.
Ready to get started? Try one of our Grow Fit®-inspired recipes:
Ingredients:
10 cherry or grape tomatoes, quartered
½ tsp. olive oil
2 pieces multigrain or whole wheat bread, toasted
1 small avocado
1 Tbsp. basil, chopped
Directions:
Ingredients:
1 large avocado, pitted and peeled
6 hard-boiled eggs
2 Tbsp. mayonnaise
1 Tbsp. fresh dill, chopped
1 Tbsp. fresh parsley, chopped
1 ½ Tbsp. lemon juice
1 Tbsp. fresh chives, chopped
⅛ tsp. black pepper
Directions:
Ingredients:
2 lbs. chicken breast
2 large avocados
¼ cup sundried tomatoes (packed in oil)
2 Tbsp. red onion, finely diced
2 Tbsp. fresh cilantro, chopped
½ cup Monterey jack cheese, shredded
¼ tsp. black pepper
Directions:
Ingredients:
2 cups avocado (about 2 to 3), chopped
1 cup white beans, canned (no salt added)
½ tsp. sea salt
2 to 3 Tbsp. lemon juice
1 to 2 cups baby spinach
Directions:
Offering early veggie variety is key to raising adventurous, healthy eaters. Avocados pair well with many dishes and may help children try more vegetables. We hope you will join the Veggies Early & Often campaign at home by being a role model for children through cooking and eating a balanced, plant-forward diet.
*This recipe is veggie-forward and is approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 8/1/2023. **This recipe is veggie-forward and is approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 3/6/2024.