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Avocados: A Fat-tastic Fruit!

Jewel Osco Registered Dietitians


Jun 1st, 2018

The avocado continues to gain popularity because it is a nutrient-dense food with a delicious, mild flavor and creamy texture. Although you’re probably most familiar with using avocados in savory dishes, they are, in fact, a fruit.

Incorporating avocados into your diet on a regular basis can have amazing benefits to your health and wellbeing. For example, avocados are virtually the only healthy fruit with good fats. This makes avocados a delicious way to help people shift from eating saturated fat to good fats.  Also, avocados contain nearly twenty vitamins and minerals.

While avocados are delicious on their own, or prepared simply with salt, pepper and lemon juice, there are many ways to include avocado in dishes morning, noon, and night.


Avocados are probably most used as the main ingredient in guacamole. This tasty avocado-based dip is enjoyed at parties, on game day, and at Mexican fiestas! The most common ingredients are creamy Hass avocados, tomatoes, onion, cilantro, chili, lime juice, salt, and pepper. Change your recipe from traditional to trendy with simple add-ins like roasted or sun-dried tomatoes, grilled corn and black beans, or pineapple and red onion!

Food Substitute

Because the avocado is a source of oil and good fats, and has a smooth, spreadable texture, it’s a fantastic butter substitute in recipes.

On toast or sandwiches, use avocado as you would use non-melted butter or other spreads. You can even substitute 1 cup of pureed avocado for 1 cup of butter in some baked goods like brownies, cookies, and muffins. Keep in mind that this may yield a slightly different taste and texture.


If you’re growing tired of your typical salad, try adding avocado to the mix of your usual greens.  You can also spice up your salads with these ideas:

  • Add avocado to your caprese salad by layering slices of tomato, basil leaves, mozzarella slices and avocado slices. Drizzle with extra virgin olive oil and sprinkle with freshly cracked black pepper and sea salt.
  • Give your pasta salad a punch with avocado! Choose your favorite noodle, add veggies, cheese, and avocado.  Top with your preferred dressing for a new twist on this summertime favorite.
  • Find more ideas to get out of your salad slump at or try the recipe below!


Avocado & Pineapple Salad


  • 1 1/2 g cucumber peeled and seeded, diced
  • 1/2 red onion chopped
  • 2 serrano chile coarsley chopped
  • 2 fresh lime juice
  • 3/4 salt
  • 2 1/2 pineapple in 1/2-in pieces
  • 2 Avocados From Mexico halved, pitted, peeled and diced


  1. In large bowl, combine cucumber, onion, chile, lime juice and salt.
  2. Add pineapple and avocado; toss gently. Garnish with chopped cilantro, if desired.
  3. Serve over steak or fish, or use as a salsa with chips. Yields about 6 1/2 cups.
  4. Preparation time is about 20 minutes.

Serves 4-6

Nutritional Information:  Calories: 65, Total Fat: 4 gm, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Total Carbohydrates: 6g, Dietary Fiber: 0g, Protein: 0g

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