AVOCADO
If you’re looking for a healthy immune system, eat an avocado.
Fun Facts about Avocado
- Mexico is the largest producer of avocados in the world with an annual production of 2,442 thousand tonnes.
- Avocados are available year round, but January through March is the best time of year for flavour.
- Avocados are in the same family as cinnamon.
- In the summer of 2017, more than 3,000,000 photos of avocado toast were uploaded to Instagram every day
A step-by-step guide on how to pick an Avocado:
Colour:
Check the color of the avocado. If it’s a Hass avocado (the most common type), a ripe one typically appears dark green to nearly black. However, this can vary based on the variety. Avoid avocados with significant discolouration or large blemishes.
Feel:
Gently squeeze the avocado without applying too much pressure. Ripe avocados should yield slightly to gentle pressure but shouldn’t feel mushy. If it feels too firm, it’s probably not ripe yet. If it feels too soft, it might be overripe.
Stem:
Remove the small stem or cap at the top of the avocado. If it comes off easily and you see green underneath, it’s likely ripe and ready to eat. If it’s brown or difficult to remove, the avocado might be overripe or possibly bruised inside.
Keep in mind that if you’re not planning to use the avocado immediately, it’s a good idea to choose one that’s slightly less ripe so it has some time to ripen at home. You can speed up the ripening process by placing it in a paper bag with a banana or an apple.
Health Benefits of Avocados
Nutrient-Rich
Healthy Fats
Loaded with
Antioxidants
Regulates Blood
Sugar Levels
Supports Skin
and Hair Health
Two easy avocado recipes
Recipe 1: Tasty Avocado Toast
Ingredients:
½ small avocado
½ teaspoon fresh lemon juice
⅛ teaspoon Kosher salt
⅛ teaspoon freshly ground black pepper
1 slice whole grain bread, toasted
½ teaspoon extra-virgin olive oil
Maldon sea salt flakes or red pepper flakes for garnish (optional)
Directions:
- In a small bowl, combine avocado, lemon juice, salt, and pepper.
- Gently mash with the back of a fork.-Top toasted bread with mashed avocado mixture. Drizzle with olive oil and sprinkle over desired toppings.
Tips
For perfect avocado toast, ingredient quality is key. Use fresh, crusty whole-wheat bread and the best extra-virgin olive oil you can find.
Recipe 2: Really Green Smoothie
Ingredients:
1 large ripe banana
1 cup packed baby kale or coarsely chopped mature kale
1 cup unsweetened vanilla almond milk
¼ ripe avocado
1 tablespoon chia seeds
2 teaspoons honey
1 cup ice cubes
Directions:
- Combine banana, kale, almond milk, avocado, chia seeds and honey in a blender..
- Blend on high until creamy and smooth. Add ice and blend until smooth.
For more easy and quick recipes with this superfood, watch the video.