Eat an Avocado

Avocados are high in potassium, vitamin E, lutein, beta-sitosterol, and other essential nutrients. They are thought to protect you from eye disease, lower your cholesterol, reduce your blood pressure, and moisturize your skin. Avocados are easy to prepare and eat, and you can enjoy them in a variety of ways. Here are a few simple ones worth trying.

Ingredients

Possible Toppings for Raw Avocado

• Sea salt
• Black pepper
• Olive oil
• Balsamic vinegar
• Lemon juice
• Lime juice
• Paprika

Avocado Spread

• Avocado
• Bread, toast, English muffins, bagels, waffles
• Cucumber slices
• Kiwi slices
• Tomato slices
• Feta cheese
• Poached egg
• Red pepper flakes
• Salsa

Avocado Dip (Guacamole)

Makes 12 servings

• 6 large avocados, cut into chunks
• 1/2 onion, chopped
• 1 large clove garlic, crushed
• 1 small tomato, diced
• 6 oz (180 ml) grated Monterey Jack cheese
• 2 green chiles, diced
• 1/3 cup (80 ml) fresh cilantro, chopped
• 3 Tbsp (45 ml) lime juice
• 1 tsp (5 ml) seasoned salt

Avocado Soup

Makes 16 servings

• 3 medium to large avocados
• 1 cup (250 ml) heavy cream
• 2 cups (500 ml) chicken broth
• 1/2 tsp (2.5 ml) salt
• 2 Tbsp (30 ml) lime juice
• 2 tsp (10 ml) chives, chopped

Steps

Before You Begin: Peeling and Cutting an Avocado

1. Cut the avocado in half. Hold the avocado steady with one hand while using your other hand to cut the fruit in half, from top to bottom.
   • Use a sharp kitchen knife. While the flesh is fairly soft, you will need a sharp knife to cut through the outer layer of skin.
   • Make sure that you cut around the pit.
   • The pit should be exposed and stuck in one side.
2. Scoop the pit out with a spoon. If the flesh of the avocado is fairly soft, you can dig around the pit using a large metal knife and pry it free.
   • If the flesh is too tough, you may need to cut the pit free with a knife. Make a lengthwise cut in the avocado half containing the pit. Cut around the pit, exposing enough of it to wedge the knife beneath and force it out.
   • Discard the pit once you remove it.
3. Alternatively, remove the pit by striking it with a knife. Position the heel of a sharp kitchen knife over the center of the pit. Carefully yet forcefully swing the heel of the knife into the pit, getting it a few millimeters in. Twist and turn the knife gently until you can dislodge and lift out the pit.
   • Hold the avocado with a folded kitchen towel as you do this. Using a towel will help to protect you in case the knife slips, and it can also give you more traction as you hold onto the avocado.
   • Use a large chef's knife instead of a small paring knife. The latter will not have enough power to stick into the pit.
4. Remove the flesh in chunks. Use a small knife to cut a cross-hatch pattern into the flesh of the avocado. Slide the knife below the cubes of avocado, cutting them as close to the inner part of the skin as possible.
   • At no point should you cut through the skin of the avocado.
5. Scoop out the flesh. Slide a metal spoon or ice cream scoop into the flesh of the avocado. Dig out a portion of the flesh by twisting and turning the spoon, slicing the avocado with the edge of the spoon.
   • Do not pierce the avocado peel as you do this.
6. Cut the flesh into slices. Use a sharp knife to cut each half into slices. Use your fingers to gently separate each slice from the skin by peeling it away.
   • Avoid cutting the peel off completely. You can, however, still pry the slices from the peel if you accidentally cut into part of the peel.

Raw Avocado

1. Cut the avocado as desired. When eating avocado raw, you can can remove the flesh by any method described in this article.
   • You can also eat the avocado directly out of the peel by scooping it out with a spoon.
2. Eat avocado plain. On their own, avocados have undertones often described as "smoky" or "nutty."
   • This can be an especially good treat during the summer months, when avocados are in season and at their best flavor.
3. Sprinkle raw avocado with sea salt. One of the most popular ways to eat raw avocado is to sprinkle the slices with a dash of salt. The salt draws the natural flavor of the avocado out and adds a small boost to the overall taste.
   • If you aren't sure about how much salt to start with, try roughly 2 tsp (10 ml) of sea salt, leveled, per avocado.
4. Drizzle raw avocado with olive oil, balsamic vinegar, black pepper, and salt. If you prefer something with a more complex flavor, another popular way to eat raw avocado is to lightly drizzle prepared slices with olive oil and balsamic vinegar. A little sprinkle of salt and pepper rounds off the flavors.
   • Start with roughly 1 Tbsp (15 ml) each of olive oil and balsamic vinegar per avocado. Use 1 tsp (5 ml) salt and 1/2 tsp (2.5 ml) pepper for the same amount of avocado.
5. Squeeze a little lemon or lime juice over the avocado. The tanginess of citrus juice infuses the mild smokiness of avocado with new life in a complementary manner.
   • Use lemon and lime juice as desired. If you are not sure about how much to add, start with 1 Tbsp (15 ml) per avocado.
6. Spice things up with paprika. If you want to enjoy an avocado with a little heat, a dash of paprika or chili powder should do the trick.
   • Start with 1/2 to 1 tsp (2.5 to 1 ml) of paprika and go from there.

Avocado Spread

1. Mash the avocado flesh into a spreadable consistency. Scoop the flesh of the avocado out of its peel with a spoon. In a mixing bowl, use a fork to mash the avocado into mush.
   • You can mash cubes or slices of avocado, as well, but using scooped avocado may make things a bit easier.
   • Use the back, flat sides of the tines or prongs when mashing an avocado with a fork.
   • Note that a potato masher can be used to mash avocado, as well.
2. Alternatively, use a food processor. If you would prefer a smooth, puree spread, blend the avocado in a food processor on a low speed for 30 seconds or so.
   • Do not puree the avocado too long. If you do, you may end up with liquified avocado instead of mashed avocado.
3. Use the avocado spread on bread. Avocado spread makes a healthy, tasty choice for whole-grain breads of all varieties.
   • In addition to using plain bread, you can also use avocado spread on toast, bagels, waffles, and English muffins.
4. Add toppings to the avocado spread. If the taste of avocado alone leaves you less than impressed, you can top the spread with a few complementary tastes. Examples include:
   • Cucumber slices
   • Kiwi slices
   • Tomato slices
   • Feta cheese
   • Poached egg
   • Red pepper flakes
   • Salsa
5. Use avocado spread as a substitution for mayo. If you want a healthier condiment, slather avocado spread onto any sandwich or burger you would usually use mayo on. Notably appetizing choices include:
   • Turkey sandwiches
   • Club sandwiches
   • Chicken breast sandwiches
   • Soy burgers

Avocado Dip (Guacamole)

1. Prepare your ingredients. The avocados need to be seeded and peeled, using a method described in this article. The onion, tomato, chiles, and cilantro need to be cut into small pieces and the garlic should be minced or crushed.
   • If using garlic powder, use about 1/4 tsp (1.25 ml) garlic powder instead of the fresh garlic.
   • If using dried cilantro instead of fresh, use about 4 tsp (20 ml) of the herb.
   • Remove the seeds from the green chiles as you dice them. If you include the seeds, the dip will be spicier.
2. Mash the avocados. Use a potato masher or fork to mash the avocados coarsely. A few small chunks should still remain.
   • Do not puree the avocados.
   • Use the flat side of the fork prongs to mash the avocados.
3. Mix in the remaining ingredients. Add the remaining ingredients and stir with a large mixing spoon until thoroughly and evenly combined.
   • You may find it easier to add the garlic, cilantro, lime juice, and seasoned salt first in order to get them thoroughly blended into the mashed avocado before you add the larger, chunkier ingredients. The order you add ingredients does not really matter much, though.
4. Serve with tortilla chips. The dip can be served immediately. Tortilla chips are usually the preferred accompaniment.
   • To store avocado dip, place a piece of plastic cling wrap directly over the surface of the dip. Use a second piece of plastic wrap to tightly seal the top of the bowl. Store the dip in the refrigerator for a few days to a week.

Avocado Soup

1. Remove the avocado from its peel. Use one of the methods described in this article to remove the avocado pit and the outer skin.
   • For avocado soup, you may find it more convenient to merely scoop the avocado flesh from its peel rather than cutting it into cubes or slices first.
2. Add the avocado, cream, broth, salt, and lime juice to a blender. Combine the ingredients in a standard blender or large food processor and blend together until smooth.
   • Use a medium speed for 1 or 2 minutes. Stir and continue blending, if needed.
   • If you prefer a more vegan version, you could use coconut milk or soft tofu instead of heavy dairy cream and vegetable broth or water instead of chicken broth.
3. Add more salt or lime juice, if desired. Taste the avocado soup. If you would prefer a stronger flavor, you can add more salt or more lime juice.
   • Add salt 1/4 tsp (1.25 ml) at a time.
   • Add lime juice 1 to 2 tsp (5 to 10 ml) at a time.
4. Chill for 30 to 60 minutes. Transfer the soup into a bowl or dish with a cover. Cover the bowl and refrigerate until the soup becomes cold.
   • Use a glass or plastic bowl over a metal bowl.
   • If you do not have a bowl with a cover, cover the top tightly with plastic wrap.
5. Garnish the soup with chopped chives before serving. Pour the soup into espresso cups, custard dishes, or other small bowls and sprinkle with chopped chives. Serve cold.
   • You could also add a dollop of cream fraiche, sour cream, or mashed avocado.

Tips

• The Hass variety is one of the creamiest, making it suitable for spreads, dips, and any recipe requiring mashed avocado. Other varieties are firmer and better when consumed in whole slices or chunks.
• To select a good avocado, look for one that gives when you apply slight pressure to it. The fruits should be fairly heavy and free of blemishes.

Things You'll Need

• Cutting board
• Sharp kitchen knife
• Small dinner knife
• Metal spoon
• Mixing bowl
• Fork or potato masher
• Food processor or blender

Related Articles

• Peel an Avocado
• Cut an Avocado Without Touching the Flesh
• Make Avocado Butter
• Eat a Mango

Sources and Citations

See also

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• Eat Peas
• Eat Tulips
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• Eat a Pear
• Eat French Fries
• Eat Cherries
• Eat Yucca
• Eat a Jicama

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