Avocados Research Paper

Avocados have gotten a bad rap for being high in fat. They do contain 5 to 22% fat, but it is healthy monounsaturated oleic acid also found in olive oil. Oleic acid has been shown to reduce the risk of heart disease and certain cancers, especially breast cancer.

In addition to the healthy fats, avocados contain antioxidant vitamins A, C and E, as well as B vitamins. They are also high in minerals such as potassium, magnesium, copper, and zinc. Potassium and magnesium help reduce blood pressure and protect heart health. Avocados have more potassium than bananas.

If you are new to eating avocados, look for Haas avocados from California. When they are ripe they will have a dark green to black skin and will be firm to the touch but will yield to gentle pressure. Ripe avos can be placed in the fridge uncut for two to three days. Unripe ones should be stored at room temperature. To ripen place them in a brown paper bag at room temperature until soft, usually 2-5 days. Adding an apple or banana to the bag will speed up the process due to ethylene gas from the fruit.

Simply Delicious Guacamole (Makes 1.5 cups):
Cut 2 Haas avocados, cut in half, remove the pit with a knife, and spoon out the fruit from the skin into a bowl. Squeeze in the juice of one lemon or lime,
Take corn tortillas from the grocery store, ideally the blue corn because it is not genetically modified, and spread the desired amount on a cookie sheet. Lightly brush with olive oil or butter (2 tablespoons should cover the whole pack). Skip the olive oil/butter for extra crispy chips. Add a dash of sea salt. For extra flavor sprinkle on some paprika, cayenne, and chili powder (about 1/8 of a teaspoon of each). Using a pizza cutter cut the tortillas into wedges. Bake for 12-15 minutes, flipping the chips about half way. Keep an eye on them to make sure they do not burn. Of course, store bought chips will also work well with the guacamole recipe, but they are not as much