by Yoli Ouiya and J. Lucas, contributing writer

This post was originally published July 6th. The California Avocado Commission contacted me and sent some updated nutritional information thus the re-post.
Make sure you also print out these coupons as they may be gone within the next day or 2!

I eat avocados at least 2-3 times a week. I love them… and guess what…. they are great for you. Avocados are one of the healthiest fats you can consume. One friend liked my guacamole so much during the summer of 2006, I got the nickname Yoli Guacamole. I have a particular bias for Hass avocados; they are rich, creamy, and o so tasty.

Nutrients
The following is the latest nutrition information for California Avocados based on our 2007 nutrition analysis which was done using the USDA and FDA 30g/1 oz. serving size (1/5th of a medium avocado):

Good Fats

• [1] California Avocados are one of the few fruits that provide good fats, containing 0.5g Poly and 3g Mono per 1 oz. serving
• [2] 50 Percent of avocado’s fat content comes from monounsaturated fats

Zero Cholesterol & Sodium

• [3] California Avocados are naturally cholesterol and sodium free

General Nutrients

• [4] A 1 oz serving (1/5th of medium avocado) of avocado has 50 calories
• [5] Due to their mono and polyunsaturated fat content, avocados are a great substitution for foods rich in saturated fat.
• [6] According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits fruit that provide good fats, poly and monounsaturated fats.

Nutrient Dense and contains essential vitamins, minerals and phytonutrients:

• [7] Eating nutrient dense foods is one of the healthiest ways to eat. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. California Avocados are naturally nutrient dense containing the following key nutrients:

Benefits
Oleic acid, a monounsaturated fat, are in avocados and have been shown to lower cholesterol and provide protection against oral and breast cancer. Adding Avocados to a dish like a salad or a raw vegetable medley will increase your body’s ability to absorb carotenoids from other vegetables. Most carotenoids have antioxidant activity and boost your immune system.

How to Pick and Store Them
A good and ready ripe avocado should be slightly soft and with a little green color left, without blemishes such as really dark soft spots. I always test the base of the avocado to tell if it is ready; if the base is hard, it is not quite ready. I have had the occasional experience of getting bad avocados. If it is really soft, 1. smell the avocado; if it has a funky odor, say bye bye avo. and 2. depending on where you are shopping, I have asked an employee to open the avocado if it was questionable, even at my local bodega/fruit stand. Your buying it anyways if it is a keeper!

Do not store unripened avocados in the fridge. Store them on your counter top or if you want to ripen them quickly, store in a brown paper bag. Sometimes you can use fruits like bananas or apples to speed up the process. I am wary of using that sometimes because I have noticed sometimes the avocado will not ripen evenly. If you have left over avocados, please be aware they do oxidize (essentially the flesh starts to turn from green to dark brown)! For avocado pieces or even mashed, make sure to add lime or lemon juice as it slows down the oxidizing process.

Coupon :: Click HERE to Save $1.00 on two (2) large Fresh California Avocados

Coupon :: Click HERE to Save $1.50 on four (4) large Fresh California Avocados
Use a california zip code in order for the coupon to appear. And these are only applicable on Californian grown avocados.

Conventional Avocados are on sale right now at Whole Foods 2 for $3.

I eat avocados at least 2-3 times a week. I love them… and guess what…. they are great for you. Avocados are one of the healthiest fats you can consume. One friend liked my guacamole so much during the summer of 2006, I got the nickname Yoli Guacamole. I have a particular bias for Hass avocados; they are rich, creamy, and o so tasty.

Nutrients
High in vitamin b6, c, k (35% of daily needs), fiber, folte, potassium, cooper. Avocados are high in fat so don’t overdue it but luckily 70% of those fats are the healthy kind. Avos provide about 25% of daily potassium, that is more than a banana.

Benefits
Oleic acid, a monounsaturated fat, are in avocados and have been shown to lower cholesterol and provide protection against oral and breast cancer. Adding Avocados to a dish like a salad or a raw vegetable medley will increase your body’s ability to absorb carotenoids from other vegetables. Most carotenoids have antioxidant activity and boost your immune system.

How to Pick and Store Them
A good and ready ripe avocado should be slightly soft and with a little green color left, without blemishes such as really dark soft spots. I always test the base of the avocado to tell if it is ready; if the base is hard, it is not quite ready. I have had the occasional experience of getting bad avocados. If it is really soft, 1. smell the avocado; if it has a funky odor, say bye bye avo. and 2. depending on where you are shopping, I have asked an employee to open the avocado if it was questionable, even at my local bodega/fruit stand. Your buying it anyways if it is a keeper!

Do not store unripened avocados in the fridge. Store them on your counter top or if you want to ripen them quickly, store in a brown paper bag. Sometimes you can use fruits like bananas or apples to speed up the process. I am wary of using that sometimes because I have noticed sometimes the avocado will not ripen evenly. If you have left over avocados, please be aware they do oxidize (essentially the flesh starts to turn from green to dark brown)! For avocado pieces or even mashed, make sure to add lime or lemon juice as it slows down the oxidizing process.

Coupon :: Click HERE to Save $1.00 on two (2) large Fresh California Avocados

Coupon :: Click HERE to Save $1.50 on four (4) large Fresh California Avocados
Use a california zip code in order for the coupon to appear. And these are only applicable on Californian grown avocados.

Spinach is one of the most versatile greens. IT an be eaten raw as a snack or as as salad. It can be simply sauteed with garlic and eaten or alone and pairs as a side course with almost anything. What also makes this green so impactful is that it is packed with great nutrients.

Nutrients
vitamins K, A, B2,B6, B1, C, E, Manganese, Folate, Magnesium, Iron, Calcium, Potassium, Trytophan, Fiber, Copper, among others (protein, phosphorus, zine, omega 3, selenium). One cup of spinach is only 40-45 calories!

Benefits
One cup of fresh spinach provide 200% of the daily needed vitamin k.
Spinach has anti-inflammatory properties; Protects the braid and gastro health.
Promising studies show that it slows loss of mental function; Protects your heart (all the vitamins and nutrients provide cardiovascular health), your bones (vit k and calcium), and combats ovarian and prostate cancer.

Recipe
Spinach Dairy-Free Yogurt Dip

(ingredients are always organic unless noted otherwise)
1 1/2 lbs fresh spinach, washed and chopped
3 containers plain coconut milk yogurt or 1 large container
2 small shallots or 1 small onion
2 cloves garlic, minced
pinch of cayenne
salt to taste

Preparation:
Heat oil in a skillet or wok. Add shallots/onions and garlic, saute for 3 minutes. add spinach by the bunch and saute until wilted. Transfer to a bowl and allow to cool for 10 minutes. Add yogurt, cayenne, and sea salt to taste. Mix and chill until ready to serve.

Raw version
3 cups fresh spinach, washed and chopped
2 large avocados
1 small shallots or 1/2 small onion
2 cloves garlic, minced
pinch of cayenne
salt to taste

Preparation:
In a Food Processor or Blender, combine all the ingredients and pulse 4 times for about 15 seconds each for a chunkier texture. For a smooth texture, blend until pureed.