AVOCADOS 101- HOW TO PICK, STORE, RIPEN AND RECIPES

THE GOOD FAT. More the like the BEST fat. I used to be so afraid to eat avocados because of the low-fat craze of the 80's/90's but I've official shed that skin. Now I eat them on the daily and the love runs real deep.

It should be of no surprise to anyone that follows Caras Kitchen on instagram that I eat them all time so I wanted to show 'em a little bit more love. Today I am sharing my favorite recipes from other bloggers, some of the health benefits you can recieve by eating them and how to pick, store and take care of these gems.

Lesss go!

You know when you go to slice open an avocado only to find that its over ripe and brown or not ripe at all? ugh. When it comes to avocados a little extra attention goes a long way in making sure you open up a perfectly ripe one each and every time.

HOW TO PICK THE RIGHT ONE:

Firmness: when at the store its important to squeeze the avocado in the palm of your hand. If it yields to a little pressure then it is ripe, if not then its under ripe and will need a day or two to get ready.

Color: Often the darker the skin the more ripe and the more green the less ripe. However don't be fooled, if the avocado is dark but still very firm then it is not ripe or ready to eat.

HOW TO KEEP EM FRESH:

Only want to eat half at a time? No problem. Lightly brushing olive oil onto the flesh of the fruit can prevent browning or oxidation keeping the avocado green and delicious. Squeezing lemon juice is also an easy way to keep the flesh looking fresh. Lastly try a tight cover like a plastic bag or plastic wrap pressing the wrap directly onto the skin to decrease its exposure to air. Its best to store the left overs in the fridge.

RIPEN UP OR SLOW IT DOWN:

To speed up put an avocado in a brown paper bag with a banana or apple to get them to ripen up quicker. To slow down the process place the avocados in the fridge for 2-3 days. For best results do this with unopened avocado; already sliced open ones are finicky and need to be eaten within a day or two.

SLICING:

I get asked a lot if I use an avocado slicer for my toasts on IG and the truth is I don't, its all about using the tips I talked about above to pick an avocado at perfect ripeness and carefully slicing with a knife. I peel off the skin slowly and use my fingers as a guide.

HEALTH BENEFITS:

• Avocados are a unique fruit, while most are made up of carbohydrates, avocados are mostly made up of fat making them a fantastic source of monounsaturated fatty acids that have been shown to support a healthy heart

• Super high in soluble and insoluble fiber that we need to aid in digestion, weight loss and management. Specifically Soluble fiber can feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies and insoluble fiber aids in the digestion and elimination of toxins in the body. You need both types for optimal health and avos offer them both.

• The fat in avocados helps the body absorb other valuable nutrients like vitamins A, D, E and K… along with antioxidants like carotenoids and antioxidant absorbtion in general. Essentially they can imporve the nutritional value of other foods.

• Avocados are high in antioxidants, including Lutein and Zeaxanthin that are connected to eye health and lower the risk of macular degeneration and cataracts.

• Avocados help keep you feeling fuller longer which could help prevent you from over eating and gaining weight

• You brain and cells need fat to function. Due to it's a monounsaturated fat content, which contributes to healthy blood flow results in a healthy brain. They have been found to help lower blood pressure, and since hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.

RECIPES:

Green Goddess Grilled Cheese: with spinach, pesto, avocado and vegan mozzarella

HEALTHY AVOCADO BROWNIES: with coconut flour and avocado by The Health Maven

Lightened Up Avocado Pesto with basil and no added oil by Ambitious Kitchen

Tropical Vegan Ceviche On Avocado Toast

Thats it for this Ode to AVOCADOS.

xo Cara