How to eat an Avocado: Nutrition Benefits, Tips & Preparation

How to eat an Avocado: Nutrition Benefits, Tips & Preparation


Hi everyone! Today we are going to be
learning how to work with the famous avocado fruit, or some people call it the
alligator pear. The avocado is highly, highly nutritious and something that you
want to include as part of your daily diet for optimal health.
Now some people do sort of fear that they’ve heard that it’s high in fat and
high in calories. But when you are eating a whole food natural diet, all of this is
actually a very very good thing. The avocado, as I will share with you, is
highly beneficial in all the right nutrients that are going to be
supporting our health in so many different ways. So before we get into the
process of how do we work with the avocado, let’s talk a little bit about
what can you expect in terms of its nutritional composition and why is this
such a powerful food to include as part of your regular diet. For starters, yes, a
medium size or so avocado is about 300 calories. As part of a whole food salad
that actually is an excellent amount. But in general, consuming a half or one
avocado a day is considered fine, and as part of a whole food natural diet. So
aside from the calorie content, you can expect to find about 12 or 13 grams of
fat in about half an avocado or about 25 grams in a full one. Now we have to
understand that the fats in the avocado are extremely beneficial for our health.
There are so many different fatty acid benefits of the different types of fatty
acids, like oleic acid that makes up pretty much half of the avocado’s fat. What makes these fats so powerful is that they help to make your brain function
properly, they help to build your cells. A lot of us forget or neglect to
understand that our cells do need a fat composition in order to be built and
work properly. They are also extremely beneficial for your heart health.
Remember that fat, as long as it’s the healthy fat, can actually decrease your
risk of heart disease and improve your cardiovascular health. In the case of again the avocado’s fat content, it is highly anti-inflammatory
in nature, which is one of the major risk factors, as is inflammation for heart
disease. So this also helps us on many different levels. The healthy fats also
are vital to proper absorption, of not just fat soluble vitamins, but a lot of
the antioxidants, specifically carotenoids that the avocado contains.
Now speaking of the antioxidants, avocados are extremely rich in a variety
of different antioxidants, specifically from the carotenoid group. Now
carotenoids you may be familiar with from foods like carrots.
Well the green fleshy part is actually extremely rich in a number of different
carotenoids, one of them being lutein and as we know today lutein is extremely
beneficial for proper eye health. So aside from brain health, heart health,
eye health and being extremely anti-inflammatory, which just helps all
parts of our health, the benefits of eating an avocado also include being
anti-cancerous and that is again thanks to all these antioxidants that it
contains. The avocado also can help us regulate our blood sugar and so it
really does help to support our health on so many different levels and enhances
our overall good health. And they are also rich in various vitamins and
minerals. Specifically they are rich in vitamin K, vitamin C, some of the B
vitamins, like vitamin B5 and B6, as well as potassium. So you could really feel
good about consuming these as part of your everyday diet. Let’s focus on how to
pick them at the grocery store. What I personally recommend, as over the years
that I have been buying avocados and eating them regularly, I’ve definitely
had my share of moldy or just basically bad avocados that had I known better I
would have made a better choice at the grocery store and not wasted some money.
So at the grocery store I always recommend picking a green avocado. The
reason for that is you have a much, much higher chance that, well, actually almost
guaranteed, that it is not going to go bad, unless of course you
neglect it and don’t eat it for the few days or the week or so. It has less
risk of being bruised and already having some kind of mold growing inside of it,
etc. So I always buy them green and allow them to ripen at home on my counter. I
don’t put them in bags or in cupboards. Some people do and that’s possible if
you need them to ripen faster. I just wait, usually it’s about two to three
days, depending on how green it is. Now once they do ripen, when do you actually
eat it. This is actually very, very important. I do, first of all, leave them
out on a counter in a good spot where I can actually see them every day, not
somewhere in the corner where you’re going to say I forgot to eat the
avocados and they’re all very soft and molding. So leave them in a spot that is
quite convenient for you to see on a daily basis and as soon as I see that
they go dark brown or black, this is where I will gently touch them to see
how firm they are. On the very first day they will still be quite firm and I’m
still going to let them go another day, perhaps two. But once I feel that they’re
gently soft, now I know you can’t tell on the video how soft this one is, but it is
just very, very gently soft. So if I just squeeze it a little bit, I know that
there is some soft tension there, where as this one not a chance. The green ones they’re just very hard. This is the point at which I recommend eating
the avocados. This is where you’re going to get the best flavor and the best
nutrients and just an overall good, even texture, when you’re going to be adding
it to different salads or different foods. If you do let it go, I would say
maybe two days or more past this point. It is only going to continue getting
softer. It is going to start taking on a type of fermented flavor and there will
be brown parts, black parts throughout it and even possible moldy spots. So that’s
when you’re really starting to miss out all the goodness, the wonderful taste
that delicious flavor, the texture and the nutritional benefits, again, of
the avocado. Because remember that nature really tells us: not ready (nutrients are
not fully ready for us to take in), definitely ready, and then after,
over-ready is not ideal either. Now you will notice that they
come in sort of two shapes. Some are extremely round almost like a ball and
some are more elongated like a pear. What I have found from my experience is that
I always prefer the elongated, pear ones because inside I have found the pit is
actually much smaller and you get more fruit or flesh for what you got. So it’s
not always possible but whenever possible definitely look for the
elongated ones. and most importantly if you don’t want to waste money on an
avocado and have them go bad, don’t buy too many at once.
Okay so we are ready to start working with our avocados. So out of the ones
that I have here on the counter, as you can see, three of them look like they are
ready to be used. So what I would do is just basically touch each one to see
what is the level of softness. Now this one is still pretty firm. This one is
definitely soft and ready to go. And this one is pretty good to go as well. So
we’re going to be working with these two in terms of how to cut them and how to
peel them, etc. So as always with all produce that you bring home be sure to
always wash it thoroughly first. Now I’m going to demonstrate for you a few
different ways of how you can work with your avocado. Depending sort of on what
you need to make with it or how you need to use it in a different meal, and also
depending on perhaps how you prefer. The first way that I’m going to show you how
to work with the avocado is my personal favorite and the way that I use it most
commonly. And that is to begin, of course be careful as you are cutting, to slice
it length-wise all around just like that so I have a nice slice. And how deep do I
go? I go as deep as I can feel resistance to the pit. Now, the avocado does have a
big pit in the middle, if you have never seen one or worked with one. So now that
there’s a slice, right all-around lengthwise, down the middle, I’m going to
take both ends and start to twist and it twists so gently that the two halves
just come undone on their own. And that’s what you can see inside. This beautiful,
beautiful fruit usually a beautiful shade of yellow going to green on the
outer edges. Now what do we do next? Well first I start working with my half
without the pit. It is interesting to note too, that the carotenoids or the
antioxidants are known to be most concentrated in that green part and so
we don’t want to disturb that as much as possible or cut it out or lose it. You
actually want to keep the yellow and that green part right next to the skin
as much as possible. So what I do at this point is put the avocado half down on
the board and slice it down half, one more time, and then you will notice that
when the avocado is just right, the peel comes right off maintaining that
beautiful green right under the skin all with it.
If some piece, small section comes off on your peel, I usually do
take that off, scoop it and still use it in whatever meal I am making. So there’s
1/4 again I do the same on this end and look how easily and beautifully that
peels. Now the riper the avocado, the less it’s going to peel well, and that’s why I
do highly recommend making sure that you catch your avocados, of course again not
at the green stage because they’re not ready to be eaten,
and not when they’re too soft or too ripe. You want them really when they’re
just on that first or second day of going black and just gently soft because
that’s when the peel comes off so beautifully. After the few days after
that, the peel starts to become very dry and crumbly. Now I have my second half
with the pit. How do we get that pit out? You could with a spoon try to wedge
it out, or try to cut it out. What I usually do is, as you can see here,
I have a pointy knife. I take and put that pointy part in and then gently
wedge it out. Same thing with this half. I will just slice it in half, peel it and
there we go. We have a beautiful avocado all ready to go in four quarters. Now
what you do at this point is really up to you if I’m making a salad, what I will
do is take them in half one more time or into three’s, depending on how big the
avocado is, and then dice them right into my salads like this. And they come apart
beautifully. That’s if I’m eating a salad. Now for any of you who enjoy perhaps
some kind of a sandwich, or you have some kind of an optimally healthy cracker, and
of course keep in mind those are very hard to find given all the processed
food, but if you do eat something like that you may wish to enjoy slicing the avocado and placing it into a sandwich
or again onto some kind of an optimally healthy cracker. You can also layer the
avocado this way in different food ideas. So they slice very beautifully, again
when they are just the perfect ripeness. So we can slice them for different foods.
Some people, of course, don’t need to do any of this because they can throw the
avocado, for example if I’m making guacamole, I’ll just throw the whole
avocado like this into my blender and make the guacamole from there.
What we can do with avocados, we’re going to talk about in a moment but I want to
show you one other way that you can address working with an avocado. So let’s
cut open this one. Always start, no matter which way I’m going to work with it,
always start the same way. So cut it down the middle, twist and take apart the two halves. Now for some people who do want this sort of
cubed look but don’t want to go through the steps I did or perhaps want to have
a different way of going about it, you can gently take your knife and score the
avocado within the the skin or the shell. It is quite, quite thick and quite hard but
of course don’t go too deep to get into your hand, but you could feel if you go
gently to the end of the skin and just score it like that inside. And once we
are all done, what we can do is basically flip it so you could start
flipping it and then really they all just fall out as little cubes or chunks.
So that’s another option in how you can get your avocado into cubes or chunks in
a different way. And finally, the last way that you can eat an avocado, again
wedging out that pit gently, placing it out, is simply to take a spoon and enjoy
it as is, and simply peel out by the spoonful. And some people love eating
their avocado just like out of a little bowl, and directly into their mouth. So
those are several different ways that you can access using the avocado and how to eat it. Now the next question is, so where and how are you going to eat it?
What kind of meals or recipes can we make with them? Well, you’ve already heard
me say that you, of course, can put them into salads and that’s one of my
personal favourite ways because they really invigorate salads to become whole
meal ideas. So you’ve got your different perhaps vegetables, maybe some other
fruits, perhaps the source of protein like hemp seeds or some other nut or
seed. That’s one way, one of the easiest ways to incorporate an avocado into your
life. Another way is to use it on different meal ideas or as a side to
different meals. So experiment and just use them pretty much in anything and
everything. They really go great with almost any food, as their taste
is quite mild. Slightly on the sweet side but generally speaking quite mild, so
they go really well with everything. Guacamole is another, of course, famous
food that you may want to try using fresh avocados. It is absolutely amazing
when you make your own homemade, and that will be a recipe I’ll be sharing in
another episode of “Healthytarian Living”. And finally, raw food deserts from
avocados. I’ve heard anything from fudgesicle-like popsicles for kids that
are optimally healthy and made just with avocados with a little bit of maple
syrup, etc. You can look up those recipes. To different cheesecakes. Again,
these are all raw, vegan foods. To different squares, and different
little balls and bars, and the possibilities are endless. Bottom line,
the avocado is extremely versatile and again, for its nutrition and delicious
taste and health benefits, something you want to include as part of your everyday
diet. Now last tip that I want to leave you with is what do you do if you have,
perhaps you only wanted to eat half an avocado, or you have too much, or you want to save some for later. The avocado does tend to, and we could see already on this
one, it will start to oxidize quite quickly. Going a little bit orange or
brown, and some of them are already starting to show that. So to store your
avocado, first and foremost you don’t want to cut it up as much as possible.
For example, if you know you’re only going to eat half store the other half,
with still its shell and, if possible, pit. The pit will actually help it stay
longer and fresh, and put it in a sealed container. Some people also sprinkle some
lemon juice to prevent that oxidation or browning process. If you do make a meal
with some avocados and you’re storing that for later, please note again, that
they might turn to go a little bit gray or brown. Not that big of a deal but
hopefully you don’t have too many of these leftovers because they do decrease
the nutritional composition. And last but not least, you don’t want to be cooking
avocados. They are so rich, and again all those beautiful nutrients like the
vitamins, the minerals, the phytochemicals, the carotenoids, the antioxidants, all of
those beautiful, beautiful nutrients for us, that a lot of them will get destroyed
if you heat process your avocado. So they are best eaten raw, and as part
of any meal, again, that you can think of. And get creative in how you use your
avocado. Thanks everyone for joining me and I’ll see you next time!

Only registered users can comment.

  1. extraordinary presentation, i m subscribing right away, perfect voice and body language, great work. this channel deserves more popularity, I do suggest this channel to my friends , health is wealth after-all. ๐Ÿ™‚

  2. Thank you so much. You have helped me in knowing how to choose an avocado correctly at the food store.l will be listening to you again. Thank you.

  3. I blend mine into a smoothie with 2 tbls of organic cacao preferably the SunFood brand as it has zero net carbs. Sometimes i even add a serving of cordyceps powder.

  4. It's amazing how many people still think avocados are bad for you.. The big one's they sell in the store they've taken most of the fat out of it.. Whyyyyy would they do that..so counterproductive.

  5. That's not really true..I eat them when they are semi soft to the touch..most of the time when they are black they're overripe. The big green one's in the store not the small California Hass..the big one's don't get black. Also be careful not to buy the green big one's that say 70 to 80% of the fat has been removed..stay away from those, why they take the fat out is so stupid..first off they have no flavor and no nutrition.

  6. Also the pit has amazing nutrition in them.. Cut them into slices put them in a food processor until it's ground into a powder then you can use them in a smoothie or sprinkle on your salads. You can also slice avocados dry them in the sun then put them in a sandwich bag until they become soft again..use a lime presser with a very very thin material in the bottom and press the oil out of them..it takes a bit of time but well worth the effort.

  7. My comment is I love avocado but I could never attain them a little longer than usual how far and what can you do to preserve them better thank you

  8. Yes, for the half you want to save until tomorrow, you can also sprinkle on citric acid or ascorbic acid (vitamin C) (also called fruit fresh) available in the canning section of your grocery store. Also works for fresh peaches and for apples to keep them from turning brown. These are the active ingredients in lemon juice and lime juice.

  9. I call Avocado (Avo-cado) Body-Cado. In french Cado (Cadeau) means gift.
    So, Avocado could be called Body-Gift or gift for the body.

  10. I love these in my whole food juice. On a sandwich. Sliced with salt and pepper and of course Guacamole. In or on omelets.

  11. I have always cut Avocados in half , removed the pip and just filled the " bowls" left by the now removed pip with lemon juice , then I simply use a spoon and dig the flesh out with a little lemon juice on it and eat it straight away . Is mixing lemon juice with avocados ok ??? Nutritionally speaking ?

  12. Why would 1.8k people give this a thumbs down?? They don't like avocados? Then why watch it? That's just weird. (This made me hungry for an avocado right now.)

  13. Is there any food in particular that can be combined with the avocado that will reinforce the benefits of the avocado?

  14. My experience so far with the wonderful avocado has been by scooping out the inside and mixing it with a little extra virgin olive oil and some lemon juice and spreading on spouted grain whole wheat bread or the same bread toasted. Magnificent!

  15. It's my first time on your channel. Thank you very much for sharing the great benefits of avovados are when included in our daily diet.I signed up with you today because how you go about your business of educating us is very well done. I wish you and yours a very great day.

  16. It a great food for increasing the natural beauty glow, promotes better sleep for us and even aids is managing stress. Thx!

  17. I havent tried this but I understand that the pit or seed is highly beneficial. Grate it on a cheese grater and add to salads or smoothies. Any thoughts??

  18. Is Avocado grown in Europe? Where do Europeans get Avocado from? Incredible, this woman talks about this fruit/vegetable as if this is from Space. Africa; Caribbean, South America have these fruits in abundance. The monies she makes from this VERY SIMPLE EVERY-DAY FRUIT TO AFRICANS IS LAUGHABLE. Embarrassing ~ Now I see and Overstand how and why Africa is being exploited. Very obvious how Africa and other Tropical Regions have been exploited. What is NATURAL TO AFRICANS is putting HUGE BUCKS IN THIS WOMAN'S POCKET. Wow ~ New to her, but THOUSANDS OF YEARS OLD TO BLACK PEOPLE. ~ THE IGNORANCE ~ She speaks about COOKING AVOCADO ๐Ÿค”๐Ÿ™ˆ๐Ÿ™ˆ

  19. Very well presented. Especially for people like me from the Asian countries where Avocados are just getting to be known. Right from how to select, cut, cook…excellent. Plus the calm way of presenting with no unnecessary music and din. Keep posting more!

  20. Ok, thanks Sonia. You left your comment very open ended. Why isn't this correct? Pls backup your expression with some facts that would add to the flavor of this discussion and edify those that may be wondering the same question.
    Thanks.

    Kindest regards Capt Bob Roemer

  21. avocado is so powerful! I'm on a coumadin therapy and have to regularly check that my INR is within the required range which is 2.0 to 3.0 . One time I had eaten sushi with avocado it really messed-up my INR.My result for the week was as if I had not taken my medication at all!

  22. Thanks for the video, I often eat out of the shell with a small spoon and the shell makes a convenient cup to drink from , if youโ€™re that kind of person

  23. Humans are only allowed 800 to 1200 mgs of potassium per day. One avocado has 975 mgs of potassium that can weaken kidneys more if your kidneys are weak. All in moderation.

  24. I started eating avocado about a year ago and more in the last 5 month.. I am 17 and in the last months I grew about 2 cm.. Don't know if it might be because of the avocados.

  25. Have been eating an avocado every day since March 14th 2019 its now Jan 4rth 2020. I noticed the main change is I can jump higher and feel fuller after the meal that has an avocado. Not sure about my breath, not sure about my blood chemistry, not sure about my kidney function etc. Some days Iโ€™ll have 2. They come in different sizes so the extra large ones cost more but can be used in 2 meals, the Mexican ones around here are much better tasting and looking. Over the winter months seems we only get the Peruvian variety and those tend to be greyish on the inside and not as creamy ergo do not taste as good. I normally cut them into hunks and place the hunks inside a low carb tortilla and salt and hot sauce, mucho tasty

  26. Perfect…perfect…perfect!! Excellent presentation young lady. I'm old so I'm hoping no offense taken by my young lady remark. I eat avocados on a daily basis but have never tried your peeling process. Looks extremely easy…will try thank you.

  27. When I find some inexpensive deal on Avocados, I will buy 5 or 6 and put the majority into the refrigerator to keep them from turning ripe. Then I leave one or two out on the counter so they will turn ripe.

  28. Step 1. Open Mouth. Step 2. Insert Avacado. Step 3. Chew or Masticate the Avacado into tiny pieces. Step 4. Swallow. The End

  29. Please USE your cutting board. You might be surprised to learn that in the field of emergency medicine there is a term called "avocado hand" because this injury is so common. It's very easy to accidentally slice tendons, etc and thus even need extensive surgery and rehabilitation from avocado cutting injuries. Be safe. Use a sharp knife AND a cutting board.

  30. I'm going to try eating Avocado for a month see how it do me.. Thanks for the tips.. Watching Avocados video.

  31. This video Merit more thumb up according to view count THE INFO IN THIS VIDEO Fantastic Thank you to have make the efffort to share

  32. You Forgot To Tell People How Nutritious The PIT is It Can Be Cooked For 30 Seconds At 50% Power & Can Then Be Sliced Up & Used However You Like ( I Put It In My Smoothies ) It Should Never Be Discarded.

  33. For a bachelor who stumbles about,making his own meals and trying to eat healthy this is great information. I'd never thought about peeling the skin off – always just stuck a spoon in and scooped it out, ignoring the darker green area near the skin.and throwing it out, Beautifully presented – clear and concise . Very impressed!

  34. i cut avoicado in half lenghtwise end scoop out with a tablespoon then put entire half in soudough bread dash of himalayan salt and my work sandwich is ready

  35. ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ Thanks for this very informative video about the avocado. I love them! Have a question that I long for the answer: I have seen on the web that one can process & use the ground avocado pits into smoothies, etc. What is your opinion on this matter & is it safe to do this? Again, thank you for your valuable info. & time. ๐Ÿ™‚

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