Avocado has sometimes received a "bad rap" as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. The unusual nature of avocado fat is threefold. First are the phytosterols that account for a major portion of avocado fats. These phytosterols are key supporters of our inflammatory system that help keep inflammation under control.
• Second are avocado's polyhydroxylated fatty alcohols (PFAs). PFAs also provide us with anti-inflammatory benefits.
• Third is the unusually high amount of a fatty acid called oleic acid in avocado. Over half of the total fat in avocado is provided in the form of oleic acid—a situation very similar to the fat composition of olives and olive oil. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease. So don't be fooled by avocado's bad rap as a high-fat food. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.
• Avocado is relatively low-carb food, with about 19% of its calories coming from carbs. It's also a low-sugar food, containing less than 2 grams of total sugar per cup, and falls very low on the glycemic index. At the same time, one cup of avocado provides about 7-8 grams of dietary fiber, making it an important dietary source of this blood sugar-regulating nutrient. Given this overall carb profile, we would not expect avocado to be a problematic food for blood sugar unless it was eaten in excessive amounts (many cups per serving).
How to Select and Store
• A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.
• A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.
• If you have used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.
Now the next thing is to find the recipes of avocadoes.
Options are , you can prepare
smoothies
salads
dips- different types by adding different herbs and veggies
icecreams
Experiment more and find out recipes suitable for your family's palate.