Avocados are an amazingly versatile fruit! You might immediately think of guacamole when you hear avocado, but they also make the most decadent dairy-free chocolate pudding and super moist muffins. To finish up our month of celebrating green living, we are tipping our hats to the avocado!
According to Medical News Today, avocados pack a punch of nutrients in their little shell. Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This 3.5 ounce serving contains 160 calories, 2 grams of protein, 15 grams of whole food fats and 7 grams of fiber.
How to Tell When an Avocado is Ripe
Color and firmness are both indicators of ripeness. Very green avocados that are extremely hard, are not ripe. They are best purchased if you want to use the avocado in a few days. Ripe avocados are a very dark green color, almost a deep purple color. If you place the entire avocado in your hand and gently squeeze, you should feel a slight resistance, this means the avocado is ripe. If it is rock hard, ripeness is at least a week away and if it feels very soft, then it is already rotten. Another trick is to take the dried stem off of the avocado and check the color beneath. If it is dark and brownish, the avocado is likely rotten. If it is a greenish-yellowish color, you’ve got a winner!
Avocados for Dinner and Dessert
At Melita’s Table we use avocados in our amazing avocado crema which you can add to a “Build Your Own” creation, such as a Beautiful Bowl or Flautas. And of course our guacamole is made with fresh avocados, every single day!
If you’d like to try an avocado recipe that will knock your socks off, I’ve got one to share. This would work well for kids or adults who may not be a fan of the avocado; you can’t taste the avocado in this dreamy dessert, but you will still get all of the nutritional benefits.
Vegan Chocolate Avocado Pudding
- 2 avocados
- ¼ cup cacoa powder
- ¼ cup dark chocolate chips, melted
- 4-5 Tbs dairy-free milk (Use to change the creaminess factor to your liking)
- ½ tsp vanilla
- ¼ cup maple syrup
- Dash of sea salt
Place all ingredients in a high speed blender or food processor and combine until smooth. Then chill 2-3 hours.
Enjoy a sublime dessert made from green goodness!
