Description
Fresh Fruit Hass Avacado Nutritional Data
Hass avocados should not be refrigerated before they are ripe; instead, store them at room temperature until they reach the desired ripeness, and then refrigerate them once they are ready to eat to extend their shelf life; putting an unripe avocado in the fridge will significantly slow down the ripening process.
Key points about storing Hass avocados:
- Before ripe: Leave on the counter at room temperature to ripen.
- Once ripe: Store in the refrigerator to keep fresh for a few days.
- Cut avocado: If you’ve cut into an avocado, cover the exposed flesh with plastic wrap and refrigerate to prevent browning.
A typical serving size for a Hass avocado is approximately 100 grams (about half of a medium avocado):
- Calories: 160 kcal
- Total Fat: 15g (22% DV)
- Saturated Fat: 2.1g
- Monounsaturated Fat: 10g
- Polyunsaturated Fat: 1.8g
- Cholesterol: 0mg
- Sodium: 7mg
- Potassium: 485mg (14% DV)
- Total Carbohydrates: 9g (3% DV)
- Dietary Fiber: 7g (27% DV)
- Sugars: 0.7g
- Protein: 2g
- Vitamins:
- Vitamin C: 10mg (17% DV)
- Vitamin E: 2.1mg (10% DV)
- Vitamin K: 21mcg (26% DV)
- Folate: 81mcg (20% DV)
- Minerals:
- Magnesium: 29mg (7% DV)
- Copper: 0.2mg (10% DV)
Ayurvedic Data
In Ayurveda, avocados are considered balancing for Vata dosha and may aggravate Kapha if overeaten due to their density. Key Ayurvedic insights on avocados:
- Rasa (Taste): Sweet, a bit of tang
- Virya (Energy): Smooth
- Vipaka (Post-Digestive Effect): Sweet
- Qualities: Dense, creamy
- Health Benefits: Supports heart health, promotes digestive health, nourishes the skin, and is grounding for nervous energy (Vata).
Ten Healthy Recipes Using Hass Avocado
- Avocado Toast with Poached Egg
- Whole-grain toast topped with smashed avocado, a sprinkle of salt, pepper, and a poached egg for added protein.
- Avocado Smoothie
- Blend avocado, spinach, banana, almond milk, and a touch of honey for a creamy, nutrient-packed smoothie.
- Avocado Salsa
- Diced avocado, tomatoes, onions, cilantro, lime juice, and a pinch of salt make a refreshing salsa that is great with veggies or chips.
- Stuffed Avocado
- Half an avocado filled with chickpea salad or tuna salad, topped with fresh herbs and a sprinkle of lemon.
- Avocado Pesto Pasta
- Blend avocado with basil, garlic, and olive oil to make a creamy pesto sauce tossed with whole-grain pasta.
- Avocado & Quinoa Salad
- Mix cubed avocado with cooked quinoa, cucumbers, tomatoes, and a lemon vinaigrette.
- Chocolate Avocado Mousse
- Blend avocado with cocoa powder, maple syrup, and vanilla for a creamy, dairy-free dessert.
- Avocado & Mango Salad
- Combine avocado, mango, red onion, and cilantro with lime juice for a tropical salad.
- Avocado Persian Cucumber Soup
- Blend avocado, Persian cucumber, fresh herbs, and some yogurt or water for a refreshing, chilled summer soup.
- Guacamole
- This classic recipe uses mashed avocado, lime juice, diced onion, tomato, and cilantro, making it perfect as a dip or spread.
These recipes offer a variety of ways to enjoy the nutritional and flavorful benefits of Hass avocados, from salads to smoothies and spreads. Enjoy exploring these versatile options!
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