
7 minute read
All About Avocados
To my knowledge, we do not actually produce any avocado in Eastern North Carolina, but during the winter months it is a great option for adding some health benefits to your winter menus.
Avocado is an incredibly nutritious food with a high content of healthy fats and nutrients. Avocados are beneficial to your health because they boost your good HDL cholesterol. The fruit offers approximately 20 vitamins, minerals, and antioxidants, including vitamins K, C, E, B, potassium, and lutein. Added to a salad or a slice of whole-grain toast, or made it into a guacamole dip, avocados offer a delicious way to invigorate your health.
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If you haven’t worked with an avocado before it can be a little daunting. You want to start with a ripe avocado. Most of the time, the avocados you find at the store will need a few days to ripen. An avocado is ripe when it gives just slightly when squeezed. I find it’s best to buy them unripe and allow them to ripen at home at room temperature.
Once ripe, cut the avocado in half lengthwise around the seed. Make sure you have control over the avocado and be sure you know where those fingers are! After cutting, twist and separate the two halves. To remove the seed, use a kitchen towel to securely hold the avocado half with seed. Then, gently tap a chef’s knife, using the widest part, not the tip, into the seed. You will need some force here, but don’t whack it. Then twist a little and remove the seed.
If using the knife method is a little scary, just use a spoon. You may loose a little of the flesh but it is all about your preference. Depending on your recipe, at this point, you could use a spoon to scoop out all of the flesh, or if you want slices or cubes, use a knife to slice through the avocado flesh without cutting through the outer skin.
If you are only using half of the avocado, you need to prevent oxygen from getting to the flesh, since oxygen will cause any cut flesh to brown. One option is to use a little acid. Just sprinkle a bit of lemon juice over the cut areas of the avocado. You don’t need a lot… a spritz or two will do it. Then wrap tightly with plastic wrap and store in the fridge. The avocado should stay green for a day or two. Another option is to leave the seed in, not sure why this works, but it does. Just leave the seed in and wrap tightly with plastic wrap. (It is also said that if you add the seed to your guacamole, it will make it last longer as well, that seems to work too).
Warren County Connection The avocado can be added as a substitute for some of less healthy blending agents, such as mayonnaise. Check out some of these recipes and give the avocado a try.
Traditional Guacamole
Ingredients 4 ripe, avocados, seeded and peeled 1 lime, juiced 3 Tbsp. onion, finely minced ½ tablespoon diced jalapenos, more or less depending on your heat preference 1 clove garlic, finely minced 2 Tbsp. cilantro, finely chopped ⅛ tsp. sea salt ⅛ tsp. pepper 1 Tomato, medium, ¼ inch diced
Directions 1. In a medium bowl, mash avocado with lime, onion, chili, garlic, and cilantro (if using) until the guacamole is mostly smooth only small chunks of avocado remain.
Season with salt and pepper to taste. 2. Stir in tomatoes, gently, so as not to mash them and serve immediately. Serves 8.
Each serving contains Calories 120, Fat 11 g, Fiber 5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrates 7 g, Protein 2 g.
Avocado Chicken Salad
Ingredients ½ medium avocado Juice of ½ lime 1-2 teaspoons coarse brown mustard ½ teaspoon garlic powder 1 dash salt and pepper to taste 1 cup cooked chicken breast chopped ½ cup chopped dill pickle cubes or halved grapes (you can also substitute any vegetables of choice such as chopped radishes, carrots, or purple cabbage) Directions 1. In a small bowl, mash the avocado with the lime juice and mix in the brown mustard, garlic powder, and salt and pepper. 2. Mix in the chopped chicken breast and pickles (or grapes or chopped veggies). 3. Serve on your favorite bread, crackers, or vegetables. Each serving contains Calories 207, Fat 10 g, Fiber 3 g, Cholesterol 59 mg, Sodium 111 mg, Carbohydrates 6 g, Protein 23 g. Serves 2
Picky eating is typical for many children as they grow up and become more independent. Here are a few tips to help:
• Lead by example: As a parent or caregiver, you are your child's most important role model—especially when it comes to making healthy choices. If you eat healthy and try new foods, children will, too.
• Stock up on healthy choices: Buy plenty of fruits, veggies, whole grains, lean protein and low-fat dairy products. Keep healthy foods where they're easy to see.
• Don't force it: Forcing a child to eat certain foods will only cause more stress. Serve a few different fruits and veggies at mealtimes. Let kids find the foods they like.
• Try new foods: Try different textures and flavors. If you normally serve sliced apples, try sliced avocado or sliced kiwi. Instead of carrot sticks, try snap peas, sliced bell peppers, or cucumbers.
• Get creative: Add fruits and veggies to foods your family already likes. Mix blueberries and oats into pancakes. Add sliced fruit to a favorite cereal. Serve shredded veggies over rice or whole wheat pasta.
Make smoothies with fresh or frozen strawberries, a banana, and low-fat yogurt.
• Let kids help with meals and snacks: Children are more likely to eat food that they help make. Encourage children to help prepare meals and snacks. Let them help make the shopping list, pick out food at the grocery store and slice, mix, bake, or cook the food.
• Make healthy food fun to eat: Cut baked chicken, lowfat cheese, and veggies into bite-size pieces. Let kids "dip" these pieces into dunking sauces. Try hummus, low-fat ranch dressing, ketchup, and mustard.
Yield: 4 servings Ingredients:
• 8 ounces vanilla yogurt • 1 Tablespoon chocolate instant pudding mix • 24 animal crackers
Directions:
1. Wash hands with soap and water. 2. Combine yogurt and pudding mix. 3. Serve ¼ cup of "swamp" to each child with 6 animal crackers. 4. Dip crackers into the "swamp" and enjoy. Refrigerate any extra "swamp" within 2 hours and eat within to 3 to 4 days.
Notes:
Try different flavors of yogurt or pudding mix like strawberry yogurt with vanilla pudding or vanilla yogurt with butterscotch or lemon pudding. Be creative and dip graham crackers, vanilla wafers or your child's favorite fruit like strawberries, bananas or apples.
Nutrition Information:
• Serving Size (¼ cup dip and 6 animal crackers): • Calories 127 • Total Fat 4g • Sodium 143mg • Total Carbohydrates 22g • Fiber 0g
Photo provided by Cami Wells

Source: University of Nebraska-Lincoln
Little children, sweet and lovely Buds from Heaven sent to earth! Let us love them, teach them, guide them, Fill their lives with joy and mirth... Looking up with eyes of laughter, Holding out their tiny hands; Bless these little ones, oh, Master! Precious children of all lands! ~Gertrude Tooley Buckingham, "Little Children," 1940s
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