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How to Make the Most of Avocados, the Superfood

By Sandy Schroeder

Avocados have become somewhat of a celebrity food with avocatoast leading the way, but most of us have been enjoying avocados for years in guacamole with chips, topping tostadas or tacos, or showing up in sandwiches and salads. You can also puree them, toss with pasta, or use them as a substitute for butter or oil in baking. They make great salad dressings or smoothies, too.

A Healthy Fat with Calories and Nutrients

Avocados are high in fat and calories, but they are a monounsaturated fat that helps lower bad cholesterol. The best suggestion might be to use them in small portions with other favorite foods, almost like a condiment. One-fifth of a medium avocado is 50 calories. However, avocados are rich in fiber and low in sugar to keep appetites satisfied longer.

Avocados contribute nearly 20 vitamins, minerals and phytonutrients, with 6 percent of the recommended Daily Value (DV) for Vitamin E, 4 percent of Vitamin C, 10 percent of folate, 11 percent of  fiber, 2 percent of iron, 6 percent of potassium and 136 micrograms of lutein per 50g serving. Potassium helps control blood pressure. Folate helps repair cells and lutein is valuable for good vision.

How to Pick Avocados offers tips on choosing the perfect avocado.

  • An avocado should be soft but not mushy
  • Ripe avocados have a smell but too much odor means it has gone bad
  • Look for an almost entirely black or dark purple color

How to Fix Avocados

  • Keep at room temperature to ripen in four or five days
  • To speed ripeining, put fruit in a paper bag with an apple
  • Wash before cutting to avoid outside dirt or bacteria

Enjoy AvocaToast from


  • 2 slices whole-grain bread, toasted
  • 1 avocado, sliced
  • 1 tablespoon olive oil
  • 1 teaspoon fresh lemon juice
  • Kosher salt
  • 1/8 teaspoon red pepper flakes

Top the bread with the avocado. Mash the avocado lightly with a fork

Drizzle with the oil and lemon juice

Sprinkle with one half teaspoon salt and the red pepper.

Try Avocado Salad Dressing from

Skip all of the sugars and preservatives in expensive bottled dressings. Make your own by blending together these ingredients. Add water to adjust consistency.


  • Half an avocado
  • 1/2 cup water
  • 3/4 cup chopped cilantro
  • Juice of 1 lime
  • 1 clove of garlic
  • 1/4 cup Greek yogurt
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

Enjoy these recipes and look for more at

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Phoenix, Ariz.

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