Avocados: Heart-healthy and Delicious

Add avocado to salads and sandwiches to up the health (and deliciousness) factor

Everything you wanted to know about the “superfood” avacado

Summer is the time to enjoy fresh salads and Mexican cooking, both of which feature avocado as a major ingredient. Unfortunately, many people avoid avocados because they worry that their richness will sabotage a healthy diet.

While it’s true that avocados have a fairly high fat content (a medium avocado contains 300 calories and 30 grams of fat), the fat is monounsaturated, making it heart-healthy. Avocados also contain fibre, potassium, vitamins A, B, C and E, calcium and potassium.

Mash super-ripe avocadoes with a dash of lime juice for instant guacamole. Substitute mashed avocado for butter or mayonnaise in a turkey sandwich or Mexican wrap.

Sliced avocado is ideal in a green salad topped with chunks of fresh papaya and a tangy dressing, or try pairing avocado slices with goat cheese as a pizza topping. Very ripe avocado also blends beautifully into salad dressings.

When purchasing an avocado, choose one with black, unblemished skin that pushes back slightly when lightly pressed. Store soft, ripe avocados in the refrigerator and use them within a day or two; store hard avocadoes on the counter to ripen.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.