I love writing about eating healthy, though I’m not always that good with its actual implementation. Better to confess this now, rather than be outed by my spouse, in a rousting comment, later on. Anyway,

At $1.19 each, avocados are a great deal.

The California Avocado’s Association states that “California avocados contain 25 nutrients, including vitamin C, folate, vitamin E, fiber and unsaturated fats. They are also naturally sodium-free, contain no trans fats and are low in saturated fat.”

Of course, all avocados, whether from California or South America, have the same nutritional value.

Don’t let their marketing spin mislead you. However, the less distance the fruit needs to be transported, the less you’ll contribute to global warming.

Avocados don’t need to be purchased organic.

That saves you a 50% mark-up over those fruits or vegetables that do. For more on this, see the post, When Eating Organic Pays Off and Doesn’t.

A one ounce, 50 calorie serving (1/5th of an avocado) give you all this:

• Nearly 20 vitamins and minerals, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, and 4% potassium.
• 81 micrograms of lutein. Lutein has been shown to be concentrated in the Macula of the eye. Research indicates that eating it may help us maintain healthy eyesight as we age.
• A natural “nutrient booster,” enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with it.
• Unsaturated fats ,that satisfy your fat cravings and curb hunger, while not contributing to your cholesterol levels and heart disease.

Use avocados on your salads and sandwiches.

Use them as a substitute for saturated fats in your diet.

Here’s my favorite guacamole recipe from Cook’s Illustrated.

INGREDIENTS

2 small avocados,ripe - slightly soft to the touch - and preferably Haas
1 tablespoon minced red onion
1 clove garlic, minced or pressed through garlic press
1/2 (about 1.5 teaspoons) jalapeno chile, minced
2 tablespoons minced fminced fresh cilantro leaves
salt to taste
1 tablespoon lime juice, fresh squeezed

See Illustrations Below: Dicing the Avocado

1.Halve 1 avocado, remove pit, and scoop flesh into medium bowl. Using fork, mash lightly with onion, garlic, jalapeño, cilantro, and 1/8 teaspoon salt until just combined.

2. Halve and pit remaining avocado. Using a dinner knife, carefully make 1/2-inch cross-hatch incisions in flesh, cutting down to but not through skin, (see illustrations below). Using a soupspoon, gently scoop flesh from skin; transfer to bowl with mashed avocado mixture. Sprinkle lime juice over and mix lightly with fork until combined but still chunky. Adjust seasoning with salt, if necessary, and serve.

(Can be covered with plastic wrap, pressed directly onto surface of mixture, and refrigerated up to 1 day. Return guacamole to room temperature, removing plastic wrap just before serving.)

STEP BY STEP: Dicing the Avocado

1. Use dish towel to hold avocado steady. Make 1/2-inch cross-hatch incisions in flesh with a dinner knife, cutting down to but not through skin.

2. Separate diced flesh from skin using spoon inserted between skin and flesh, gently scooping out avocado cubes.

Anyone have any good avocado recipes?

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