Avocado, also known as "alligator pear," is a pear-shaped fruit from the Laurel family. It is a berry with one large seed in the middle. Its creamy texture and buttery taste, along with numerous health benefits, make it a favorite among many.
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The Philippine variety
Like the Philippine mango, the local avocados stand out for their excellent quality and taste. They are large and visually appealing, with shiny green skin and bright yellow-green flesh, similar to those found in Florida.
Compared to other varieties, they tend to be more watery and slightly less creamy or oily. Their flavor is super mild, and in the Philippines, they're usually whipped up into something sweet. They are available year-round, but their peak season generally falls between June and September.
Hass avocados
Avocados might have first sprouted up in Mexico, but the Hass variety has its roots in Southern California. Among hundreds of types grown worldwide, this cultivar stands out as the most popular one. It is named after Rudolph Hass, a postman with a green thumb, and is available year-round.
Hass avocados are smaller and more compact than the Philippine variety. Their skin is thick and bumpy or pebbled, which turns purplish-black when ripe.
The flesh is smooth, creamy, and buttery in texture. They have a superior taste with a rich, nutty flavor and a subtle hint of sweetness.
How healthy are avocados?
According to Healthline, avocados have an impressive nutritional profile, with essential nutrients that includes folate, magnesium, potassium, vitamins C, vitamin E, vitamin K, and several B vitamins like thiamin and riboflavin. They are excellent for lowering bad cholesterol levels (LDL) and reducing the risk of heart disease.
What sets them apart is their abundance of antioxidants and carotenoids, including lutein and beta-carotene, which are essential for eye health and skin protection. Their high content of healthy fats and minerals plays a crucial role in managing blood pressure and promoting bone health.
The Harvard T.H. Chan School of Public Health notes that avocados provide a substantial amount of fiber, which aids digestion, promotes digestive health, helps manage weight, and controls blood sugar. It can contribute to a feeling of fullness, potentially reducing overeating.
Avocados are rich in protein, supporting muscle maintenance and aiding weight loss by making you feel full. With a wide range of vitamins, minerals, and protein, they're a top choice for overall nutrition and health.
While avocados are generally safe for consumption, being mindful of allergies or sensitivities is important. If you have specific health concerns, consulting a healthcare professional is advisable.
Can you eat too much avocado?
According to Health, while avocados are superstars when it comes to nutrition, it's important to be mindful of portion sizes because of their calorie content. One avocado (201 grams) contains about 322 calories, making up 10-20% of daily calorie requirements.
Limiting consumption to less than one avocado per day is recommended to maintain a healthy weight and make room for other sources of healthy fats. Keep in mind that individual nutrient needs vary, so consulting a healthcare provider is best.
How to buy avocados
For immediate use, select ripe or nearly ripe avocados that are firm but yield slightly to pressure. Avoid those with soft or mushy spots and go for heavier avocados, as they usually have more flesh and ripeness.
Hass avocados will have dark skin when ripe. You can check their ripeness by removing the small stem or cap at the top of the avocado. If it comes off easily and reveals green flesh, it's likely ripe and ready to eat.
However, if the flesh is brown or black, it may be overripe or spoiled. If you plan to use them in a few days, select slightly firmer avocados that can ripen over time.
How to store and ripen avocados
If you have ripe avocados that you're not planning to use immediately, store them in the refrigerator to slow down the ripening process and preserve their creaminess.
Store avocados that are unripe at room temperature in a cool and dry area away from direct sunlight. To speed up ripening, place them in a paper bag with a banana or apple, as these fruits release ethylene gas that promotes ripening.
To prevent them from ripening too quickly, you can individually wrap them in plastic wrap, assuming they're in great condition. This technique helps slow down the ethylene gas release, which naturally speeds up ripening.
A new trick I've learned for preserving avocados is to submerge the whole fruit in a bowl of water and then refrigerate it. This can be done for an indefinite period, as the water acts as a barrier against air, slowing down the ripening process.
If you have cut avocados, tightly wrap the unused portion, preferably with the pit and refrigerate. To prevent it from browning, you can brush the exposed surface with an acid (lemon juice, lime juice, or vinegar).
How to cut an avocado
Use a sharp knife to slice lengthwise around the avocado flesh, reaching the pit. Rotate and twist the halves apart. To remove the pit, carefully strike it with your knife and twist to dislodge.
You can scoop out the flesh with a spoon or gently peel the skin away. Remember, avocados can be slippery, so handle with care.
Avocado recipes
Avocados are typically used in guacamole, salads, and sandwiches. Filipinos love them in desserts and beverages, or enjoy them as a standalone fruit with a sprinkle of sugar. Here are some of our favorites:
- Avocado and Milk: The easiest, most popular Fiipino avocado dessert where avocados are cut up and combined with ice and evaporated and/or condensed milk.
- Avocado Shake or Smoothie: Ripe avocados are blended with milk, ice, and sugar to create a creamy and refreshing beverage.
- Avocado Ice Cream: Sorbetes-style creamy avocado ice cream, a delicious frozen treat traditionally made with avocados, coconut milk, and/or carabao milk.
- Avocado Ice Candy: A frozen treat in a small plastic casing or tube made by blending avocados with milk, sugar, and additional flavorings.
- Avocado toast: Mashed avocado or avocado slices on toasted bread, often topped with eggs, a pinch of salt, and a drizzle of extra virgin olive oil.
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Ryan
I love Hass avocado. Guacamole is my favorite.
Nora Rey
Oh, I'm with you on that! Hass avocados are simply the best, and guacamole is an absolute favorite! 🥑🍅🍋