Practical food tips for parents from a RD and mom of three

Wednesday, May 26, 2010


Do your kids want to try a new fruit? Avocado is the answer! One ounce of creamy green avocado (about 2-3 thin slices or 1/5 of a whole avocado) has only 50 calories, but packs a wealth of nutrition. Avocados contain folate, potassium, Vitamin E, vitamin C, iron, lutein and beta-carotene plus monounstaturated fat – the good fat.

An avocado's texture makes it easy to serve in many different ways. Their cool green color may make them a hit with kids! Cut an avocado into chunks for kids that are using a fork or smashed into a creamy baby food. Avocados can be added to salads or sandwiches or sliced alongside vegetables. You can even serve a quarter of an avocado in it's skin to kids with a spoon for scooping. Try avocado slices on toast for a filling and healthy breakfast. Or the classic guacamole dip with veggies or chips.

Last night I made a simple salad of diced avocados and grape tomatoes, drizzled with a little olive oil and lemon juice plus salt and pepper. It was delicious.

Don't be intimidated by avocados, here's how to get to the good stuff:
  • Use a sharp knife to cut the avocado in half lengthwise
  • Remove the pit with a spoon
  • Use a large spoon to “scoop” the avocado from it's skin.
Just be careful, avocados will oxidize and turn brown quickly after slicing, so cut only enough for the meal or snack you are preparing. A bit of lime or lemon juice will keep them green longer.

There are lots of delicious-looking recipes on the California Avocado Commission website.

Today's tip: Buy an avocado on your next shopping trip and serve it up to the family!

Please comment with some of your favorite ways to serve avocado. I love to hear new ideas and tips!

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