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Our Blog: September 19, 2022

Amazing Avocados—Let’s Get the Inside Scoop

Avocado fans are quick to rave about the creamy, nutrient-packed fruit that makes a perfect addition to a variety of meals or snacks—any time of day.

Avocados, native to the Americas, grow on trees. They’re ripe when you can feel a slight softness while giving their signature, textured brownish-green skin a light squeeze. Cutting them safely requires pressing the blade of your knife or plastic slicer into the side of the flesh until you feel the large pit in the center. A job for adults, not kids! Rotate your knife or serrated edge all the way around until you can spin and open the fruit, revealing two identical sides. Remove the pit then scoop out the flesh.

Avocados are a good source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, magnesium, potassium, and omega-3 fatty acids. The only downside is that avocados do contain fat. Although it is a beneficial healthy fat, it is still high in fat meaning we must be mindful of our intake.

Adding avocado to your favorite recipe is easy. It has a mild taste that pairs well with many things. Try it on eggs, in a salad or sandwich, on tacos, or even on pizza!

One of the most common uses for avocado is to make guacamole, a dip that originated in Mexico. And because National Guacamole Day is celebrated each year in September, we’re sharing two simple recipes to highlight the fruit’s versatility during National Hispanic Heritage Month.

Four Ingredient Guacamole, Serves 8-12


4 ripe avocados, large
1 clove garlic, minced
2 limes, juiced
¼ tsp. salt


  1. Add the lime juice, garlic, and salt to a medium bowl. Stir to combine.
  2. Cut the avocados in half, removing the pit. Scoop the flesh into the bowl with the lime juice mixture. Mash the avocado with a fork until a creamy dip forms, leaving some chunks.
  3. Serve immediately as a dip or a topping.

Recipe from Real Food Whole Life.

White Bean Guacamole, Serves 6-8


2-3 ripe avocados, chopped (approx. 2 cups)
1 cup canned white beans, drained
½ tsp. sea salt
2-3 Tbsp. lemon juice
1-2 cups baby spinach


  1. Place the avocado, white beans, salt, lemon juice, and baby spinach in a food processor. Puree until smooth.
  2. Season to taste with additional salt or lemon juice.
  3. If too thick, add 1-2 Tablespoons of water.
  4. Serve immediately.