Wednesday, August 12, 2009

A is for Avocado!

Americans consume, on average, 3 1/2 pounds of avocados each year -- more than double what it was 10 years ago. Hass avocados, the small, bell-shaped, basic avocado are mostly produced in California (80% of those in the US are Hass avocados from California) [1]. And they are a fruit as they contain a seed/pit.

I am obsessed with avocados, yep. I am. And I make some MEAN guacamole -- my friends all LOVE my guacamole. Yep, brag, brag, brag. It's wonderful.

Fortunately and unfortunately, avocados average 47 calories and 4 grams of fat per OUNCE, or about 1/5th of a medium-sized Hass avocado. If you polish off the whole fruit, you're looking at roughly 250 calories and 20 grams of fat -- 72% fat, to be specific...coming from the good fats, however, the mono and polyunsaturated fatty acids (MUFA's and PUFA's). Avocados are also a great source of vitamin C, folate, fiber, iron, potassium, and beta-carotene [1].

Have a avocado that's not quite ripe and you're anxious from some guacamole? Throw it in a paper bag and add a banana to the bag if you have one to spare. The fruits produce a gas called ethylene which causes them to ripen quicker than in an average climate [1]. It works like a charm, promise (I have a minor in chemistry, I can't help my nerdiness at times...)!

Now...for the good stuff. I used to have guacamole "cook-off" competitions with my roommates back in college. I take guac-making VERY, VERY seriously. Try out my recipe and let me know what you think!

Nicole's Guacamole
1 Hass avocado
1-2 cloves garlic, minced
1-2 tsp salt
1 tsp black pepper
1 Tbsp low-fat sour cream
2 Tbsp salsa
1/4 lime, juiced

Mash together and savor on a whole wheat tortilla chip. Yummmmmmmmmmm!

[1]. Kayal, Michele. Avocados Are High in Fat, but High In Nutrients, Too. Freep. August 98, 2009.


  1. You are making me very hungry now!! - LMC

  2. I just had an avocado in my turkey wrap! It was awesome, as always :)

  3. Avocados are the best! I can just eat them right from the spoon and of course in guacamole. Just had tacos last night with some :) I'll have to try your recipe, sounds awesome!