The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folate, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying avocados
There are dozens of varieties of avocados. The two most commonly found in
supermarkets are California varieties: the Hass (dark green to purplish black
pebbly skin) and Fuerte (smooth, thin, green skin). When selecting any variety
of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold
in supermarkets aren't ripe — so plan ahead if you're making
guacamole or some other dish using avocados, since they take a few days to
ripen.
Storing avocados
You can ripen hard avocados by keeping them at room temperature for three to
six days. However, you can accelerate this process by storing the avocados in a
paper bag. Putting an apple or banana into the bag will make ripening even
quicker because both of these fruits emit ethylene, a gas that speeds the
process. To test whether your avocados are ripe, give them a gentle squeeze;
ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe avocados in the refrigerator for up to three days. Once an avocado is cut, rub the surface with lemon or lime juice to prevent discoloration, although a little brown discoloration won't affect its nutritional value or flavor. If you’re making guacamole in advance of a party, place a piece of plastic wrap directly on the surface of the guacamole to keep it from discoloring.
Enjoying avocados
On the South Beach Diet, 1/3 of an avocado counts as one of your good fat
choices for the day (it’s the equivalent of 1 tablespoon of a healthy oil).
Slice the avocado and enjoy the slices with a squeeze of lemon, as a salad
topping, or layered with other ingredients on a sandwich or in a wrap (Phase
2). You can even add some diced avocado to a smoothie.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a sharp knife, tap the knife’s tip into the pit and twist gently to remove. To remove the flesh, run a paring knife or spoon between the skin and flesh, and remove in one piece or dice the flesh while still inside the skin, then scoop it out with a spoon.
