Blue Cross and Blue Shield of Illinois

Is ‘fats’ a four letter word in your healthy eating vocabulary? It shouldn’t be. Avocados are a nutrient-dense source of potassium, Vitamins C, K, E, B6, magnesium, lutein and folate. In fact, research shows that your body can’t absorb the cancer-fighting beta-carotene and lycopene in your veggie-packed salad unless you eat them with fat. There are two kinds of “good” fats, and Avocados have both of them.  When these fats are used in moderation (and in place of saturated fat), the “good” fats can help to lower blood cholesterol and triglycerides- even helping to reduce the risk of heart disease! Plus, they offer a great source of fiber to keep you regular!

The Perfect Squeeze
To some, this fruit with a leathery peel is intimidating to cut and choose. Is it ripe enough, is it too soft?

Here are some quick FYIs about this power-packed fruit:

• To speed up the process of ripening avocados, place the fruit in a plain brown paper bag and store at room temperature until ready to eat (usually two to five days).
• A ripe avocado should give slightly from gentle squeezing in the palm of your hand.
• Soft ripe fruit can be refrigerated until it is eaten and should last for at least two more days. Refrigerate only ripe or soft avocados.
• Adding an apple or banana in the bag accelerates the process because these fruits give off natural ethylene gas, which will help ripen your avocado.
• Squeeze lemon or lime juice and press plastic wrap directly onto its surface to prevent a cut avocado from turning brown before serving. You can keep it chilled in the fridge for a couple of hours.

Breakfast, lunch or dinner, winner!
When is the perfect time to eat avocado? You don’t have to be a trendsetter  to  eat it on toast for breakfast, lunch, dinner or even a snack. Start with a well toasted slice of whole grain bread and slather ¼ to ½ of a mashed avocado, squeeze on some lemon juice and add whatever toppings float your boat. Radishes, cucumbers and hummus? Oh my!  A trick to eating avocado toast: to keep your bread from getting soggy, eat it right away.

Bon Appetit!

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