Nutrition Month 2010:
How to Enjoy Avocados...Beyond Guacamole

When it comes to the avocado, this fruit (yep, it's a fruit) is unassumingly loaded with nutrients – one serving (about 3 slices) is only 50 calories but contains nearly 20 vitamins and minerals. It's also a good source of mono- and polyunsaturated fats – the fats that are better for our hearts. Yet, besides showing up in Mexican dips, the avocado is often underutilized in our diets, which is unfortunate as its creamy and subtle flavor makes it a versatile addition to many recipes. Avocados can also be a tasty substitute for higher saturated fat and cholesterol ingredients.

Try out these avocado "angles" in the kitchen:

• Mash and use as a spread on sandwiches, burgers and tacos instead of butter, mayonnaise, cream cheese or sour cream
• Slice and enjoy over salad greens with dash of salt and lemon juice
• Chop and mix with yogurt and honey for a unique nutrient-rich breakfast or snack
• Cube and add to your favorite pasta, rice, soup or chili recipe
• Toss into a citrus or tropical fruit salad
• Mash and fold into muffin, pancake or waffle batter