Did you know it’s a fruit? Also known as avocado pears, the Haas avocado have a dark, pebbly skin and are loaded with nutrients and antioxidants. Be assured that avocado is full of good fat – it’s the fat we need for healthy complexion and smooth skin.

HOW TO CHOOSE

Look for ripe avocados (unripe are hard to the touch) that feel heavy for their size and are free of bruises and dark, sunken areas. Ripening is evident with a transition in colours: beginning with green and turning dark, sometimes black, when ripe. 

As the avocado ripens, the outer skin becomes soft and can be depressed easily, but should not be mushy.

STORAGE

Store them in the refrigerator to prolong life but if you are going to eat them sooner, the counter is fine.

To ripen You can ripen avocados at room temperature, like a pear. Place them in a brown paper bag for two to three days to slightly soften. The stem will, also, l tell you if it is done, take it off and peek to ensure that the colour is dark. Once ripe, they should be stored in the refrigerator and used within two to three days.

To extend the life of slices and halves for a day, press plastic wrap down onto the surface of the avocado, eliminating all contact with air.

HOW TO PREPARE

Slice fruit vertically around the pit and twist to break in two, then use your knife and chop it 1/4-inch deep to reach the pit, twist and pull. It’s easy! You are free to use a spoon to scoop around the inside of the skin to remove the flesh, or scoop it out in a complete half. Score lengthways or crossways to create strips or cubes.

To freeze, purée the flesh with ½ tablespoon of lemon or lime juice per avocado. Store in an airtight container and freeze for up to five months. Slices and halves do not freeze well.

HOW TO ENJOY

• With such a smooth texture and buttery flavour, you can make salads, put a couple of thin slices of avocado on a turkey sandwich, dips, and spreads.
• Even when it seems overripe you can make guacamole to top your breakfast eggs or a snack!
• Cooking makes avocados bitter and gives the flesh a bizarre egg-like quality. Nevertheless, they may be added to hot dishes such as soups, stews, and omelettes immediately prior to serving.

HEALTH BENEFITS

You can feel good about adding this nutritional powerhouse to your diet: They have very little sugar or starch yet contain more protein than any other fruit. An excellent source of vitamin K, fibre, B6, B5, potassium, folic acid, the antioxidant lutein, and is low in saturated fat that may help regulate blood pressure, and lower cholesterol. Loaded with good fats as their oil content is 70% monounsaturated, much like olive oil.

Avocado (1 medium)
Calories: 324
Protein: 3.98g
Carbohydrate: 14.8g
Total Fat: 30.8g
Fibre: 10g

FUN FACTS

• Has also been coined the Alligator Pear: ‘alligator’ due to the lizard-like skin visible on popular varieties and ‘pear’ for its shape.
• Grown on fruit trees that are related to the glossy-leafed laurel in appearance.