Avocado can be a great way to add some healthy, filling fat to carbs like baked goods and pasta. One of the most popular fruits consumed by Americans is one they probably think of as a vegetable — the beloved avocado . Botanically classified as a berry, according to […]
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One of the most popular fruits consumed by Americans is one they probably think of as a vegetable — the beloved avocado. Botanically classified as a berry, according to Britannica, the avocado ranked as the 10th most popular fruit purchased in the United States in the Fresh Trends annual survey in 2022. The U.S. Department of Agriculture (USDA) estimates that the average American consumes more than 8 pounds of avocados per year.
What makes avocados so popular? Well, for one thing, they’re versatile. The creamy flesh can be scooped, mashed, sliced, diced, or pureed. It can multitask as a spread, condiment, or ingredient in a sandwich, wrap, or taco. It can be added as a topper to a grain bowl, salad, or soup. You can even freeze avocado chunks and add them to smoothies to create thick, velvety-smooth drinks.
Because avocados have a relatively mild taste, they can be dressed with any flavor — spicy, salty, smoky, or even sweet. Add cocoa powder or melted chocolate to a pureed avocado and you can make rich dark chocolate mousse, frosting, or truffles. Add a spoonful of sugar or honey to an avocado and transform it into a bright green pudding, ice cream, or cake.
Doing so nets you a slew of nutritional benefits. Replacing butter with an avocado in a baked good recipe not only reduces your intake of saturated fat, but also adds dietary fiber, vitamins, and minerals to your sweet treats. One avocado contains almost 14 grams of fiber, according to USDA data, and that nutrient supports gut health and aids blood sugar control. Avocado also has protein (a rarity in fruit); healthy monounsaturated fats, which the Cleveland Clinic states may help enhance fat-soluble vitamin absorption, reduce inflammation, and support brain health; and provides an excellent source of folate, vitamin K, vitamin E, and potassium.
One research study published in March 2022 in the Journal of the American Heart Association (JAHA) found that participants who consumed two servings of avocado per week had a lower risk of cardiovascular disease and coronary heart disease. So it’s worth replacing at least a half serving of butter, margarine, or cheese with an avocado to reap heart-boosting benefits.
There are plenty of easy ways to incorporate more avocados into your day, but when you get tired of toast and guacamole, these creative recipes are sure to satisfy.
