Selecting the Right Avocado
As scientists discover more about the health
benefits of fruits and vegetables, research
shows that one of the best additions to your
diet is the avocado.
Known for their delicious rich flavor, avocados
are also loaded with phytochemicals—natural
plant chemicals that help protect against a variety
of cancers and diseases.
Nutrient-rich avocados are flavorful, versatile
and easy to prepare. Consumers can select ripe,
ready-to-eat fruit to enjoy immediately, or stock
up on unripened hard fruit to serve in a few
days’ time. Frank Padilla, Costco produce buyer,
says the best way to tell if your avocado is
ready to eat is to gently squeeze it in the palm
of your hand. Ripe fruit will be firm yet will
yield to gentle pressure.
Color alone may not tell the whole story.
While the popular Hass avocado will turn dark
green or black when ripe, the gentle squeeze
test is the best indicator of ripeness. Hard fruit
can take as long as a week to ripen on its own.
To speed the ripening process, simply place the
fruit in an ordinary paper bag and store at room
temperature until ready to eat (usually 2 to 5
days). Including an apple, banana or citrus in
the bag speeds up the process even more.
Once avocados are at a desired stage of ripeness, they can be refrigerated for up to 5 days.
Hass Avocado Ceviche
Avocados are a delicious part of a healthful diet—
naturally cholesterol free—containing just five grams
of fat per serving and mostly monounsaturated,
the “good fat.” Avocados are the highest fruit
source of vitamin E, and contain lutein, shown
to help prevent prostate cancer.
11/2 pounds skinless fish
fillets, cut in small
pieces, or shrimp or
other shellfish
1 cup olive oil
1/2cup white wine
1 teaspoon dried oregano
1/2teaspoon dried basil
2 cups lime juice
2 tomatoes, diced
2 canned green chiles,
cut in 1-inch cubes
2 tablespoons
chopped cilantro
1 garlic clove, minced
1 onion, finely chopped
3-4 Hass avocados, cubed
3 cups cooked rice
1. Place fish in a large bowl. Combine oil, wine,
oregano, basil and lime juice; pour over fish. Cover
and refrigerate for at least 8 hours.
2. About 4 hours before serving, add tomatoes,
chiles, cilantro, garlic and onion to the fish.
Return to the refrigerator.
3. Stir in avocado cubes, lift seviche from the marinade
with a slotted spoon and serve immediately over
rice. Makes 12 appetizer servings.
Presented by the California Avocado
Commission, Calavo Growers of California,
Comite de Paltas, Giumarra Companies,
Index Fresh of California, Mission Produce
and West-Pak Avocado.
