Avocados are one of the most nutrient-dense foods available, they are high in fiber and, ounce for ounce; top the charts among all fruits (yes, avocados are a fruit) for folate, potassium, vitamin E, and magnesium. The healthy monounsaturated fat in the avocado is one of its biggest SuperFood health claims. The monounsaturated fat in avocados is oleic acid, which may help lower cholesterol. One study found that after seven days on a diet that included avocados, there were significant decreases in both total and LDL cholesterol as well as an 11 percent increase in the "good" HDL cholesterol. At 145 calories it contains approximately 2 grams of protein, 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat. And besides all that they taste good too!

There are generally two types of avocados available in U.S. markets—the Hass avocado from California and the West Indian avocado from Florida. The Hass variety is healthier and has a more buttery taste. When shopping for avocados, select fruit that is unblemished, without cracks or dark sunken spots. A ripe avocado will yield slightly to the touch when pressed. It can be hard to find ripe avocados in the store so plan ahead and give yourself a couple of days for it to ripen either in a brown paper bag or just on the kitchen counter.

Here’s a great recipe to try that is packed with lots of other Superfoods (that we will get to in a due time) and is great for summertime (although it may be hard to find pomegranates this time of year. You can omit them if you can’t find a pomegranate.)

Avocado-and-Grapefruit Salad With Pomegranate Seeds

Ingredients:

2 cups loosely packed torn romaine lettuce 


2 cups loosely packed torn radicchio 


2 cups grapefruit sections (about 2 large grapefruit) 


1/2 small red onion, sliced and separated into rings 


1 medium avocado, peeled and sliced 


1 cup pomegranate seeds 


2 tablespoons honey 


2 tablespoons fresh lime juice

Preparation:

Place 1/2 cup romaine and 1/2 cup radicchio on each of 4 salad plates. Divide grapefruit, onion, and avocado evenly among plates; top with pomegranate seeds. Combine honey and lime juice, stirring with a wire whisk; cover and chill. To serve, drizzle 1 tablespoon of the dressing over each salad; toss gently to coat.

Yield: 4 servings

Nutritional Information:

CALORIES 204(31% from fat); FAT 7g (sat 1.1g,mono 4.1g,poly 1g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 11mg; FIBER 3.3g; IRON 1.4mg; CARBOHYDRATE 36.9g