Fun with Avocados
The avocado — persea americana — is a fruit and a member of the Lauraceae family including relatives cinnamon, bay and sassafras. Avocado trees which grow in groves can grow to 80 feet and start bearing fruit after 5-10 years of growth can produce up to 100 or more fruits in a single season. Its flowers are a yellow-green and have both male and female organs. After an olive tree, avocado trees are the second highest in oil content. The most common varietals of avocados are Mexican, West Indian and Guatemalan. Most of the commercially sold avocados around the world are hybrids of these varietals. Now 95% of the avocados sold in the US are the HASS avocado first grown in California in 1926 by Rudolph Hass.
The Stats on Avocados:
One Cup =:
240 calories
3 g protein
12.8 g carbohydrate
22 g fat
Low in carbohydrates
Good source of fiber – soluble and insoluble
An excellent source of potassium which helps maintain electrolyte balance
Avocados provide significant amounts of B vitamins, folate, and antioxidant vitamins C & E
The pulp contains several bioactive compounds, predominantly free radical scavenging carotenoids, including lutein, zeaxanthin, and alpha- and beta-carotene.
The xanthophylls lutein & zeaxanthin – provide the rich flesh color
Oh and the single highest avocado consumption day of the year in the US is Super Bowl Sunday. So, in that tradition here’s a tasty and healthy avocado salsa recipe you won’t regret having seconds of:
Mango-Avocado Salsa
Ingredients:
2 large ripe avocados, approx. 8 ounces each, peeled, pitted, and diced
1 ripe mango, peeled, pitted, and diced
1 cup seeded, diced tomato
1/2 cup fresh cilantro, chopped
2 tablespoons red onion, minced
1 tablespoon jalapeño pepper, minced (seeds removed for a milder salsa)
1 tablespoon freshly-squeezed lime juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Method of preparation
In a medium bowl, add all ingredients except avocado and stir to combine.
Add avocado and toss gently to mix. Serve right away with chips or as a condiment for fish or chicken.
Recipe adapted from Hass Avocado Board