Lusciously creamy and full of flavor, avocados are a welcome ingredient in many recipes, from satisfying savory dishes to indulgently sweet desserts (avocado is a fruit, after all). Since avocados are applauded for their high content of heart-healthy mono- and polyunsaturated fats and other health-promoting benefits, you can feel good about including them in your family’s every day meals.

Avocado are nutritious

According to the California Avocado Commission, avocados are a good source of lutein, a carotenoid associated with heart and eye health. They are also rich in beta-sitosterol, which is a natural plant sterol which research suggests can maintain healthy cholesterol levels. In addition, avocados contain nearly 20 vitamins, minerals and plant compounds that contribute to the healthy nutrient quality of your diet.

If you have a baby transitioning into soft solids, consider mashed avocado. The smooth texture and nutritional profile makes it an ideal first food. Best yet, the healthy fat in avocado acts as a nutrient booster, meaning it helps the body absorb other nutrients. Good for a growing baby and good for a health-conscious family.

One whole avocado has about 250 calories. That sounds like a lot but if you make avocado a part of your meals instead of the meal, you can enjoy the creamy fruit’s rich flavor and health benefits without worrying about the calories.

Picking the perfect avocado

When you are in market to pick your avocado, opt for hard, unripe fruit if you aren’t planning on eating it right away, or choose a ripe fruit that gives when squeezed. Color is not a determinant of ripeness since some avocados turn black as they ripen while others stay bright green.

If you do pick an unripe avocado, ripen it in a paper bag at room temperature for a couple of days. Refrigerate ripe avocados or avocados that have been cut. To prevent browning of the flesh, lightly coat with freshly squeezed lemon juice and store in an airtight container. Eat ripe or cut avocados within a day or two.

Preparing avocado

Facing an avocado for the first time can be daunting. However, preparing it for meals is quite simple. Use a sharp knife to cut avocado lengthwise, pressing the knife through the peel and flesh to the pit. Gently twist the two halves to expose the pit. Use a spoon to pop the pit out.

Now you have the option of scooping out the flesh for dishes calling for mashed avocado, such as guacamole, salad dressings, or avocado ice cream, or you can use a sharp knife to score the flesh and use a spoon to gently remove the slices or dices from the peel.

Family-friendly summer meals with avocado

Strawberry Avocado Smoothie
Serves 2

A creamy blend of calcium-rich vanilla yogurt, avocado and high-antioxidant strawberries, this smoothie is packed with nutrition. The avocado adds healthy fat to this drink without being a dominant flavor.

Ingredients:
1 cup nonfat vanilla yogurt
1/2 avocado, pit removed
1 cup frozen unsweetened strawberries
1 tablespoon honey, agave nectar, or maple syrup
1 teaspoon ground cinnamon

Directions:
Place all ingredients in a blender or food processor and puree until smooth. Divide into two tall glasses and serve cold.

Avocado Fruit Salad
Serves 4

Though avocado is thought of as a vegetable, it is actually a delectable fruit. Adding it to fruit salad boosts the staying power and nutrition of the dish due to the avocado’s fat content.

Ingredients:
1/4 cup plain yogurt
Juice of a small lemon
2 tablespoons honey or agave nectar
1 avocado, halved, pitted, peeled, diced
1 cup cantaloupe balls (use a melon baller or just dice)
1 cup seedless grapes
Fresh mint leaves

Directions:
Whisk together yogurt, lemon juice, and honey or agave nectar in a large bowl. Add avocado, cantaloupe, and grapes. Gently toss to evenly coat fruit with dressing. Serve garnished with fresh mint.

Toasted Quinoa and Avocado Salad
Serves 4

Quinoa is a healthy kid-friendly grain with a nutty taste and excellent protein profile. Combining quinoa and avocado creates one of the healthiest vegetarian meals your family will love.

Ingredients:
1 tablespoon olive oil
1 cup quinoa, rinsed
2 cups low-sodium vegetable broth
1 cup cucumber, peeled, seeded, diced
2 cups grape tomatoes, halved
1 cup cooked/canned chickpeas or garbanzo beans
1/2 cup red onion, finely diced
1 tablespoon fresh Italian parsley, finely chopped
2 tablespoons fresh cilantro, finely chopped
Juice of a small lime
1 tablespoon balsamic vinegar
2 cups diced avocado
Freshly ground black pepper to taste
Belgium endive leaves

Directions:
1. Heat oil in a saucepan over medium-high heat. Add quinoa and cook, stirring frequently, until lightly toasted, about 5 minutes. Add broth and stir. Bring to a boil, cover, and reduce heat to low. Simmer for 10 to 15 minutes or until liquid is absorbed. Remove from heat and set aside to cool.

2. In a large bowl, combine cucumber, tomatoes, chickpeas, onion, parsley, and cilantro. In a small bowl, whisk together lime juice and vinegar. Add quinoa to the cucumber mixture and drizzle with lime vinegar dressing, tossing to coat.

3. Gently fold avocado into the quinoa and season with black pepper. Arrange endive leaves around the edges of individual serving plates and mound quinoa salad in the center. Serve warm or chilled.

Grilled Shrimp and Avocado Sandwiches
Serves 4

This open-faced sandwich combines a delectable array of textures and tastes. The butter lettuce serves as a top piece so you can still eat dinner with your hands.

Ingredients:
1/4 cup olive oil
1 tablespoon chopped fresh basil
1/3 tablespoon finely chopped garlic
16 jumbo shrimp, peeled, deveined
Salt and black pepper as needed
1/4 cup light mayonnaise
4 pieces sliced sourdough bread, toasted
2 medium avocado, halved, pitted, peeled, sliced
4 Roma tomato, sliced lengthwise
Butter lettuce leaves as needed

Directions:
1. In a large bowl, mix the oil, basil, and garlic. Stir in shrimp and marinate up to 4 hours, refrigerated. Remove from marinade and grill shrimp (on skewers or in a seafood grill basket) over high heat until bright orange, about 1 minute on each side.

2. Split each shrimp in half and season lightly with salt and pepper and set aside.

3. Spread mayonnaise on sourdough toasts. Layer shrimp, avocado, tomato, and lettuce leaves evenly on each of the toasts. Cut each sandwich in half and serve with extra avocado and mayonnaise.

Avocado Walnut Bread
Serves 8

Having a healthy quick-bread on hand in the summer gives you the mouthwatering opportunity for instant-gratification without turning on he oven - simply slice the bread for an easy breakfast, snack, or dessert.

Ingredients:
1 cup all-purpose flour
1 cup whole wheat flour
2/3 cup sugar or more to taste
Zest and juice of a small orange
1 teaspoon baking soda
1 tsp baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup mashed avocado
1 egg, slightly beaten
1/2 cup buttermilk
1/2 cup coarsely chopped walnuts

Directions:
1. Preheat oven to 350 degrees F. and grease a 9-inch square baking dish.

2. In a large bowl, whisk together flour, sugar, orange zest, baking soda, baking powder, cinnamon, and salt. Set aside. In a medium-sized bowl, whisk together orange juice, avocado, egg, and buttermilk.

3. Add wet ingredients to dry ingredients and mix until moist. Fold in walnuts. Bake for 40 to 45 minutes or until bread is golden and a knife inserted in the center comes out clean. Let cool on a wire rack for 5 minutes then invert onto a cutting board. Cut into squares and serve with yogurt or ice cream.

And, of course, you can always transform your avocados into guacamole, salad dressing, or dips. Even easier, just slice them and use as a healthy filling for sandwiches or wraps and even deviled eggs. This summer, make nutrient-rich avocados a staple in your family’s healthy diet.

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