As the fruit became popular, California growers created the ubiquitous Hass variety. This type dominates the global market and is best known for its dark, bumpy exterior and rich, buttery flavor. While eaten around the world on salads, toasts and tacos, avocados are still mainly grown in their native climate: the top five countries producing avocados today are Mexico, the Dominican Republic, Peru, Indonesia and Colombia.
The avocado is an energy powerhouse thanks to its unique combination of healthy fats, fiber and protein – while its high quantity of folate, potassium, vitamin E and magnesium take it to the top of the class in fruit nutrition. Unlike most fruits, the average avocado (200g) gives you 4g of protein out of the daily recommended intake of 50g and a nutrition boost to your meal. They’re packed with monounsaturated fatty acids, also known as “good fats,” which help reduce cholesterol and lower your risk of heart disease. Eating these fats also encourages your body to slow the breakdown of carbohydrates, giving you a longer-lasting source of fuel and more stable blood-glucose levels.
Cooking with avocados
Sliced avocados have found their way into just about every dish possible, from traditional Latin American fare to pasta dishes, salads, sushi, sandwiches, and even desserts. A ready-to-eat Hass avocado will have dark-colored skin and feel slightly soft - and the top stem should also sink down into the fruit with gentle pressure. Fresh avocados don’t take much to dress up - the simple combination of lemon or lime juice, salt, and pepper work wonders to bring out the natural flavors.
Avocados and sweet potatoes are an unlikely pair, but dishes like chili-spiced sweet potato and avocado tacos bring this superfood duo together in just half an hour for one tasty meal.