South Beach Diet Tips on Avocado Buying, Storing, and Preparing

Avocado Tips and Tricks

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, folic acid, and vitamin B6. Best of all, youcan enjoy avocados on all Phases of The South Beach Diet®.

Buying: There are 24 varieties of avocados. The two most commonly found in supermarkets are the Hass (pebbly black skin) and Fuerte (green skin) varieties, both grown in California and Florida. California avocados peak in spring and summer and are typically richer tasting than those from Florida. 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, since avocados take a few days to ripen. (See fast-ripening tips below.)

Storing: You can ripen hard avocados 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 help speed the process even more, as both fruits emit a ripening gas. 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. If your avocados are already cut, be sure to wrap them tightly in plastic wrap to avoid contact with air. Exposure to air will cause the vibrant green flesh to turn brown — though this discoloration is less attractive, it doesn't affect the nutritional value or flavor of the avocado.

Preparing: Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados in dips like guacamole.

To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a heavy knife blade, tap the 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 slice up small pieces inside the skin and scoop them out with a spoon. Mushy flesh should always be scooped. To prevent the flesh from darkening after contact with air, rub with lemon juice or add lemon juice to your guacamole.

More about avocados:

• Avocado Mandarin Salad
• Nutrients in Fruits: apples, apricots, avocados
• Avocado Tips and Resources
• South Beach Diet Tips on Avocado Buying, Storing, and Preparing
• Sonoma Diet Foods. Avocados