Over the last couple of decades, avocados have grown in popularity as consumption in the U.S. per person has tripled since the year 2000. This fruit has a creamy flesh and bumpy skin with a single center pit. Avocados are the star ingredient in guacamole, but they can also shine on sandwiches, burgers, quesadillas, nachos, and even toast. They are a great addition to a healthy diet as they are a good source of fiber, vitamins, minerals, and healthy fat. They are a great choice for diabetics as part of a lower-carbohydrate diet.

Avocados will continue to ripen after harvesting. If you plan to use an avocado right after purchase, look for a ripe one with dark green or almost black skin that yields to pressure when squeezed. Those with light green skin that is firm and unripe will need to sit a few days before eating. Typically, they will ripen in two to three days. You can leave the fruit at room temperature or to speed up ripening, place it in direct sunlight. Another way to speed up ripening is to place the avocado in a sealed paper bag with a banana. The ethylene gas given off from the banana will help the avocado ripen. Watch out for those with dark shriveled skin or mushy spots as they are probably overripe.

The flesh of avocados tends to quickly turn brown once exposed to air. While this doesn’t look appealing, the brown flesh is still edible. To help slow down this browning, you can cover the flesh with lemon or lime juice, wrap the avocado tightly with plastic wrap or place it in a sealed airtight container stored in the refrigerator, or store an avocado half with sliced onion in a sealed airtight container.

You may stress over removing the pit of an avocado as many people stab a knife into the pit to remove it. This carries the risk of stabbing your hand. A safer way to remove the pit is to place your index and middle finger on the flesh of each side of the pit, place your thumb behind the avocado on the skin, and then push into the center with your thumb until the pit pops out. Another safe option is using an avocado tool that is specially designed to cut the avocado in half, remove the pit, and slice the avocado flesh.

Avocado oil comes from the flesh of pressed avocados. It is a good oil for cooking as it has a very high smoke point of nearly 500 degrees Fahrenheit. Avocado oil can be compared to olive oil but has a more neutral flavor. You can use it for homemade salad dressings as well as cooking.

For more information on healthy eating, including recipes, visit the LSU AgCenter’s website at www.lsuagcenter.com.