Looking for that perfect summer treat that tastes good and is good for you? Well, look no further than the produce aisle, where you'll find a nutritious and delicious fruit that is perfect for a variety of summer dishes. Whether you are in need of a dip, garnish, topping or condiment, the California avocado is the ideal solution!
Grown in San Diego County, Calif., which is also known as the nation's avocado capital, avocados provide an array of important nutrients like monounsaturated fat, vitamin E, potassium and magnesium, all of which help to keep metabolism and energy levels in full force. Avocados are naturally sodium- and cholesterol-free and can be a healthful addition to your diet. The Dietary Guidelines for Americans, 2010 recommends that Americans consume less than 10 percent of calories from saturated fat by replacing them with various sources of unsaturated fat. A California avocado's fat content is 75 percent unsaturated fat; therefore it makes a great substitute for foods high in saturated fat.
California avocados are available all year round, but their peak season is spring through fall. A good strategy for buying avocados is to select ones that are unbruised and still a bit green and firm and allow them to ripen at home. To ripen an avocado, it should be kept at room temperature and storing it in a brown paper bag with an apple or banana will shorten the ripening time.
Whether they are mashed, sliced or diced, avocados can be a great addition to or substitute in some of your favorite foods. Avocados can be used as slices in sandwiches or as a garnish for omelets, tacos and salads. They can also be a great alternative to some of the more traditional condiments, which tend to be higher in saturated fat or sodium. Like other traditional condiments, avocados are rich and smooth, soft and spreadable, and have a mild, pleasing flavor that gives them a similar taste and texture. Use avocados on top of your favorite salad, sandwich or burger in place of condiments like dressings, mayo and ketchup.
So next time you make your favorite deli sandwich or grill that delicious burger, consider going green by using a California avocado, which will add a healthy twist to some of your favorite foods.
Time: 20 minutes
8 ripe, fresh California avocados, peeled, seeded and coarsely mashed
cup minced green onions
2 ripe tomatoes, seeded and diced
4 habanero chiles, stemmed, seeded and minced (or less, to taste)
2 tbsp lemon juice
Salt, to taste
Gently combine all ingredients in a medium serving bowl. Let sit for at least 10 minutes for the flavors to blend.
Serve with fresh veggies or crisp chips or as a condiment on top of a hot dog, hamburger or deli sandwich.
Nutrition Per Serving: Calories 140; Total Fat 11g (Sat 1.5g, Trans 0g, Mono 8g); Cholesterol 0 mg; Sodium 20 mg; Potassium 450 mg; Total Carbohydrates 12 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein 3 g; % Daily Value: Vitamin A 8%; Vitamin C 25%; Calcium 0%; Iron 6%
Source: California Avocado Commission
Katie Wilhelmi is a registered dietitian at the Marshall Hy-Vee Food Store.