I just realized I have never highlighted avocado for you in my newsletter! I really cannot believe it because this fruit is truly something to marvel over! Read on to see why avocados deserve the spotlight, some lovely ways to include them this spring, and how to choose the best ones!
Benefits of Avocado You Can’t Deny
Rich in Monounsaturated Fats
These “super good fats” help:
- Support heart health
- Reduce inflammation
- Improve nutrient absorption
- Keep you feeling satisfied
Brain and Cognitive Support
Avocados contain lutein, an antioxidant linked to:
- Better memory
- Sharper processing speed
- Improved overall cognitive function
Heart-Healthy Nutrients
Each avocado is a great source of:
- Potassium (more than a banana) to support healthy blood pressure
- Fiber to help manage cholesterol
- Antioxidants that protect cells from aging‑related damage
Simple Ways to Enjoy Avocado This Spring
- Add slices to toast
- Mix into salads
- Put in tacos or wraps
- Serve with eggs
- Blend into smoothies
- Add to grain bowls
- Use as a sandwich spread
- Make a quick dip or guacamole
Choosing the Best Avocados
First, check the color:
- Darker, almost black-green skin usually means it’s closer to ripe.
- Bright or light green skin usually means it’s still firm and not ready yet.
Next, check for surface issues: Avoid avocados with:
- Large dents.
- Cracks or mushy spots.
- Mold near the stem.
Then, hold it in your palm: very gently squeeze the avocado.
- A ripe avocado gives slightly under gentle pressure.
- Too soft = overripe.
- Rock hard = not ready.
- Separation of skin from flesh = rotten.
Pro Tips
- Match ripeness to your timing: want to eat it today? Get a 4 or 5. Want it in a few days? Get a 1 or 2.
- Once it’s at the ripeness you like, throw it in the fridge: you’ll get an extra 3-5 days to enjoy 🙂
- You can buy frozen avocado chunks to use at your convenience.
- Cooking with avocado oil is another way to reap the benefits.
Nutrition Classes
This month’s class will focus on explaining Hydration for Health and Energy. Learn why water is an essential nutrient worth prioritizing.
Hechtman: Wednesday, May 20 @ 11am
Oak Park: Thursday, May 21 @ 12:30pm
Meer: Monday, May 18 @ 1pm
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140