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 fruit in the refrigerator for up to three days. Once
your avocado is cut, rub the surface with lemon or lime juice to prevent
discoloration. Brown discoloration won't affect the nutritional value or flavor
of an avocado.
Enjoying avocados
Slice ripe avocados and eat them plain with a squeeze of lemon, as a salad
topping, or layered on sandwiches or in wraps (Phase 2). You can even add them
to smoothies. Mash overripe avocados to make dips like guacamole.
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, you can either peel the fruit
or use a paring knife to dice the flesh while still inside the skin, then scoop
it out with a spoon.
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