Rich and filling, avocados are high in fat—the good kind—and relatively calorie-dense (half an avocado contains about 140 calories). The two most common varieties of avocados sold in the United States are Hass, with nubby, very dark green skin, and Fuerte, distinguished by its lighter green, smoother skin.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Monounsaturated fats, the key to the avocado’s power-food status, may lower levels of LDL (“bad”) cholesterol and increase levels of HDL (“good”) cholesterol. Avocados are also unexpectedly high in fiber, providing about 13 grams each, and they offer more potassium per gram than bananas. Bonus: The boron in avocados may help the body absorb calcium.

　　

HOW TO BUY

Step 2

Choose avocados that feel heavy for their size, and have blemish-free skin. If you need a ripe avocado right away, find one that yields to gentle pressure.

　　

HOW TO STORE

Step 3

Keep unripe avocados at room temperature (they ripen best between 60 and 75 degrees). To hasten ripening, store in a brown paper bag with a banana, which releases ethylene and speeds up the process. Don’t refrigerate an unripe avocado or it will never ripen; once ripe, you can store it in the refrigerator for a few days to keep it from getting too soft.

　　

PREPARATION TIP

Step 4

Because avocado flesh discolors quickly once removed from the skin, don’t cut an avocado until you plan to use it. Add lemon or lime juice to cut avocado pieces (and to dishes such as guacamole) to keep them from turning brown.

　　

Recipes

Step 5

Avocado-Pear Smoothie p.71

　　

Step 6

Steamed Salmon with Avocado p.90

　　

Step 7

Hard-Cooked Egg Whites with Avocado p.90

　　

Step 8

Classic Guacamole p.104

　　

Step 9

Greek Yogurt and Vegetable Sandwiches p.125

　　

Step 10

Chilled Asparagus Soup with Spinach and Avocado p.143

　　

Step 11

Quinoa and Corn Salad with Toasted Pumpkin Seeds p.173

　　

Step 12

Endive, Avocado, and Red Grapefruit Salad p.182

　　

Step 13

Chicken and Mango Salad p.193

　　

Step 14

Lemon Chicken with Avocado-Corn Salsa p.264

　　Power Foods