by Chana Citron

Growing up in Nice, France, then marrying a Californian and living on the West Coast, I learned to absolutely love avocados. Good thing, the jury’s on my side. Once condemned for being a fatty food, the avocado is now praised for being a potent disease fighter–against heart disease, diabetes and cancer. “In this single delectable fruit are combined the protein of meat, the fat of butter [but much more wholesome], the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner,” food writer Gaylord Hauser has said. And though it’s had a bad rap for being so “rich,” the avocado is a great choice for those looking to lose weight.
Nutritional Benefits:
With its creamy texture and vivid hue, the avocado packs a nutritional wallop–loaded with fiber, healthy fat, antioxidants and protein. The combination of fiber and fat makes it particularly satisfying, reducing the likelihood of overeating and craving sugary, high-carb foods. The avocado is the only fruit source of easily digested monounsaturated fat, which helps keep the arteries clear, reduce cholesterol oxidation, decrease blood insulin levels and maintain a healthy heart. A recent Australian study showed that eating avocados daily for three weeks improved blood cholesterol in middle-aged women better than a low-fat diet did. The avocado also is rich in glutathione, an antioxidant which specifically blocks intestinal absorption of certain fats that create free radicals. That’s why eating guacamole in Mexican restaurants may actually help block the absorption of free radicals from the deep-fried tortillas, fatty meats and refried beans. The avocado also gives us the brain food lecithin, copper for our blood, and has been hailed as a cosmetic ingredient. Known to soften and soothe the skin, the avocado has one of the highest skin absorption rates among plant oils and is considered one of the most effective natural sunscreens.

Shopping:
Most abundant in spring and summer, select avocados that are slightly soft but without dark spots or cracks.Hold it in the palm of your hand and press it. If a dent remains, it’s too ripe to slice, but may be OK to mash. A hard avocado can ripen at home, in a few days, or more rapidly in a paper bag. Do not refrigerate unopened avocados.

Preparing:
Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel and slice. If the flesh is too soft to be sliced, just slide a spoon along the inside of the skin and scoop it out. You can prevent the natural darkening of the avocado flesh that occurs when exposed to air by sprinkling it with a little lemon juice or vinegar.

Serving:
Avocado is one of the easiest healthy foods to serve, requiring no cooking or lengthy prep work. Just slice it and add it to your favorite sandwich, sushi rolls or wraps for a hearty lunch. You can add a few cubes to your salad or mash it into a dip, and you can always make guacamole.
Recipes

Avocado Wrap:

1 tortilla, (preferably whole wheat or sprouted, like Ezequiel)
½ avocado, pit removed and sliced, lengthwise
¼ cup arugula, baby spinach or other baby greens
¼ cup small beans such as navy, black or adzuki, (cooked or canned), coarsely mashed with a fork.
1 tablespoon sesame (tehina) paste or mayonnaise
1 tablespoon freshly squeezed lemon juice

Spread mayo or tehina or the tortilla. Place layer avocado, beans and greens in the center, pour the lemon juice and roll up your tortilla!

Avocado Fennel Salad

2 cups, loosely packed mixed baby greens
½ cup red onion, finely minced
1 avocado, pit removed, sliced lengthwise
½ fennel bulb, hard center and leaves removed, sliced thinly lengthwise
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice (preferably freshly squeezed)
1 teaspoon sea salt (adjust to taste)

Toss greens in to a bowl with minced onion. Spread fennel and avocado over the greens. Whisk oil, lemon and salt in a smaller bowl and pour over the salad right before serving