The Fruit with Healthy Fat: Avocados

Posted at: 05/01/2013 11:30 AM

California avocado season is in full swing! With Cinco de Mayo approaching, it’s a great time to highlight avocados. Your Hy-Vee registered dietitian, Jen Haugen will enlighten your viewers with the skinny on the fat in avocados, boost their confidence selecting and slicing this fruit, and share fantastic ways to enjoy it.

The Skinny on Fat in Avocados:  The majority of the calories in avocados come from monounsaturated fat. Get the skinny on why this type of fat is good for you and find out how it enhances absorption of certain nutrients, including those contained in the avocado itself.

Cut, Nick & Peel:
To select fruit that’s ready to use, simply hold the fruit in the palm of your hand and give it a gentle squeeze. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Jen will demonstrate the slice, nick and peel method that preserves the deepest-green, antioxidant-rich portion of the fruit just under the peel.

Roasted Garlic Guacamole
Delicious as a topping for a grilled burger - or simply set up a guacamole bar to commemorate Cinco de Mayo with delicious flavors.

All you need:
6 large cloves garlic, unpeeled
6 medium ripe avocados
½ cup coarsely chopped loosely packed fresh cilantro
2 tbsp fresh lime juice, plus more if desired
1 tsp salt
1 (16 ounce) bag Hy-Vee organic yellow corn tortilla chips
Garnishes, of your choice

All you do:
1.    Place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened in spots, 10 to 15 minutes. Cool, then slip off the skins; finely chop.
2.    Scoop avocado flesh into a large bowl. Add the garlic, cilantro and lime juice to taste. Coarsely mash everything together. Season with salt. Transfer to a serving bowl and place plastic wrap directly on the surface of the guacamole. Refrigerate until ready to serve.
3.    To serve, spoon a little guacamole on a chip and top with your choice of garnishes.

Guacamole and Beyond:
Jen will feature a few fast
and simple ways to enjoy California avocados.

  • Mash for a spread for sandwiches, wraps or bagels. Sub mashed avocado in & mayonnaise out.
  • Slice for burgers or enjoy in B-A-LT sandwiches.
  • Cube and combine with fresh fruit; drizzle with honey.
  • Splash with balsamic vinegar or fresh lime juice; add black pepper and salt.  
  • Add diced avocado to omelets
  • Add chunks of avocado to your favorite salsa
  • Blend into fruit smoothies to add richness & creaminess

Jen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.