Biggest Misconceptions

#1: An avocado is a vegetable-actually it's a fruit.
#2: Avocados are high in fat and therefore unhealthy. Wrong again. Avocados contain just 5 grams of fat per serving. Of this amount, 3 grams, or 60 percent, is heart-healthy monounsaturated fat.

Avocados are a great source of monounsaturated fat, which studies have shown reduces serum cholesterol levels when substituted for saturated fats. This nutrient-dense fruit also provides dietary fiber, vitamins B6, C, and E, and folate and potassium (60 percent more potassium per ounce than bananas). Rich in the antioxidant glutathione, avocados help in the fight against cancer by preventing free radicals from infiltrating cells and changing their DNA. A true superfood, avocados are a healthy addition to the diets of babies, kids, athletes and diabetics.

There are many varieties of avocado, but the most popular and widely available is the Hass (rhymes with "pass") avocado, accounting for 80 percent of consumption. It's an oval-shaped fruit with pebbly skin that turns from green to purplish-black when ripe.

When purchasing avocados, look for fruit that yields to gentle pressure. If you're planning to use it several days later, look for firmness. Don't rely on skin color to determine ripeness. The Hass will darken as it ripens, but other varieties such as the Fuerte and the Reed remain green when ripe. To speed the ripening process, place the avocados in a paper bag at room temperature until ready to eat (approximately two to five days). Placing an apple in the bag can speed the process up even more.

The California Avocado Commission suggests the following when peeling avocados:

1. Cut the ripe avocado lengthwise around the seed. Twist the halves to separate.
2. Remove the seed by sliding a spoon underneath and lifting out.
3. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, or scoop out the meat with a spoon.
4. Be sure to sprinkle all cut surfaces with lemon juice, lime juice or white vinegar to prevent discoloration.

Incorporate avocado's delicious nutrition into your meals with the following recipes from the California Avocado Commission:

Avocado Sunrise Omelet

8 eggs
1 green onion, sliced
1 cup sliced fresh mushrooms
1 California avocado, seeded, peeled and diced
1/2 cup shredded Cheddar cheese
Salt and pepper

Beat eggs with fork until lemon colored. Stir in green onion, mushrooms, and avocado. Add salt and pepper to taste. Pour egg mixture into oiled 12-inch skillet; cook until bottom of omelette is set. Flip omelette over in pan; continue to cook until set. Remove omelette from pan to warm plate; sprinkle top with cheese. Cut into pie-shaped wedges and serve.

California Avocado Bisque

3 cups milk
1 1/2 T. chopped, fresh tarragon leaves (recommended) or 1/2 T. dried
1 tsp. salt
3 California avocados (1 1/2 pounds)
2 T. fresh lemon juice
Large pinch cayenne pepper or to taste
Sour cream as needed for garnish

Combine milk, tarragon, and salt; heat until liquid just begins to simmer. (Do not boil.) Remove from heat; let stand 1 hour. Meanwhile, puree avocado and lemon juice until smooth. When milk is ready, whisk avocado mixture into milk mixture. Stir in cayenne.

To serve hot, heat until liquid just begins to simmer. To serve cold, chill at least 2 hours to marry flavors. Serve the soup the day it's made. Garnish each serving with a swirl of sour cream.

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