November 14th is National Spicy Guacamole Day

Registered Dietician

| 4 min read

Have you heard of National Spicy Guacamole Day? Who doesn’t love delicious guacamole? I know I do. Instead of talking about how wonderful guac is, I thought I would tell you more about avocados. Avocados are what make up our beloved guacamole.

All About Avocados

Avocados are considered a fruit. They are very unique because they are high in fat, specifically heart healthy fats. Avocados are green and leathery on the outside and a light, creamy green on the inside. Avocados do not ripen until you pick them. A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. The Hass Avocado is the most popular in the United States, 95% of them are grown in California.
Beyond Guacamole
Here are a few ideas on how you can incorporate avocado into your diet.
  1. Use avocado instead of mayo on your sandwiches. Avocados are one of my favorite condiments. They add a great creamy texture and wonderful flavor to any sandwich, wrap, your fave Mexican dish, or an omelet.
  1. You can also add avocado to soups. Here are two of my favorites: Chicken Avocado Soup – I add other vegetables to this as well, like corn and bell peppers. Also you want to add the avocado at the very end, right before you serve it. This other recipe is Emeril’s Cold Avocado Soup. I do not use heavy cream though, I use skim milk and I have even served it warm and it is delicious either way. Enjoy!
  1. Growing up as a kid, avocado smoothies were very popular in my home. My mom always made them for us as an after-school snack. Here is a great base to an avocado smoothie recipe, but instead of adding honey, I usually will add a banana or some other kind of fruit or berry for sweetness. I also use a low-fat soy milk because I am lactose intolerant. Try it. I think you will like it.
  1. Avocado is also great in a salad or as part of a salad dressing. This is one of my favorite salad dressing recipes that includes avocado:
  • 1 large avocado, halved, pitted
  • 1 1/2 tablespoons fresh lime juice
  • 1 1/2 teaspoons chili-garlic sauce – this can be found at Asian markets or the Asian section of your grocery store.
  • 3 tablespoons olive oil
Scoop avocado flesh into mini processor. Add lime juice, chili-garlic sauce, and olive oil and process until smooth. Season dressing with salt and pepper to taste. Very easy to make and yumtastic!

Great for Kids

One of my colleagues, Sven, also mentioned that his 3 year-old son loves avocados. Avocados are a great soft, nutrient-dense food for children or to include in homemade baby food.
And for all of you adults out there that can eat an avocado straight-up like me, here is a delicious seasonal recipe from Chef Alan from Westborn Market. I am actually planning to serve this on Thanksgiving:
Avocado Grapefruit Salad:
  • 1/2 cup plus 2 teaspoons lemon juice (juice from 2 lemons)
  • 2 avocados, preferably Hass, halved lengthwise and pitted
  • 2 red grapefruits
  • 3/4 teaspoon coarse salt
  • 2 tablespoons chopped fresh tarragon, plus more for garnish
  • freshly ground pepper
  • 1/4 cup of olive oil
  • lime wedges, for serving
  1. Brush 2 teaspoons lemon juice over the flesh of the avocados. Set aside. This will help keep the green color of the avocado, so it does not oxidize too fast.
  1. Remove peel and pith from grapefruit using a sharp paring knife. Working over a medium bowl to catch the juice, carefully carve out segments from between the membranes. Transfer grapefruit segments to a small bowl, set aside. Reserve grapefruit juice in bowl.
  1. Add 1/4 cup lemon juice, salt, and tarragon to the grapefruit juice; season with pepper. Whisk in oil in a slow, steady stream. Add grapefruit sections; toss gently to coat.
  1. Place each avocado half on a plate. Top with grapefruit mixture, dividing evenly. Garnish with tarragon. Serve with lime wedges. Bon Appetit!
How do you enjoy avocados? I’ve shared some of my secrets, now please share some of yours with me. ;o)
Photo Credit: stu_spivack via Flickr

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
No Personal Healthcare Advice or Other Advice
This Web site provides general educational information on health-related issues and provides access to health-related resources for the convenience of our users. This site and its health-related information and resources are not a substitute for professional medical advice or for the care that patients receive from their physicians or other health care providers.
This site and its health-related information resources are not meant to be the practice of medicine, the practice of nursing, or to carry out any professional health care advice or service in the state where you live. Nothing in this Web site is to be used for medical or nursing diagnosis or professional treatment.
Always seek the advice of your physician or other licensed health care provider. Always consult your health care provider before beginning any new treatment, or if you have any questions regarding a health condition. You should not disregard medical advice, or delay seeking medical advice, because of something you read in this site.