Olives are the only fruit that have a higher content of unsaturated fat than avocados, but avocados themselves contain approximately 20 times more fat than other fruits, according to “The Encyclopedia of Healing Foods.” The unsaturated fats found in avocados include oleic and linoleic acids, which have been shown to help reduce blood cholesterol levels. Half an avocado supplies approximately 160 calories, 14.7 grams of mostly heart-healthy fat, 2 grams of protein and 6.7 grams of fiber. You can mash avocado into guacamole, chop it for a last-minute garnish, spread it on bread or slice it, lengthwise or into rings, for a salad.
Step 1
Select a fully-ripe avocado. It should feel uniformly soft, yet firm, when you gently squeeze it. Rinse it under running water and dry it.
Step 2
Lay the avocado on its side on the cutting board. Hold the knife blade over the widest part to make a crosswise cut into the fruit. Cut through the skin and into the flesh, stopping when your knife meets the pit.
Step 3
Grasp the narrow end of the avocado with your free hand. Turn it away from you to take the knife all the way around the fruit. Hold the knife blade gently against the pit as you make the cut.
Step 4
Remove the knife. Grasp the two halves, turning them in opposite directions to separate and pull them apart. Spear the pit with the tip of your knife to cleanly ease it out.
Step 5
Slice each section crosswise into uniform rings about 1/4-inch thick, or as desired. Lie the rings flat on the board. Insert the tip of your knife between the skin and flesh of each ring. Trace it all the way around to separate the peel from the avocado.
Tips and Warnings
- Cutting an avocado into rings allows you to stack them vertically and place a composed salad in the center. Take advantage of the unusual presentation by arranging other ingredients in a visually interesting way, and make use of seasonings such as fresh chopped herbs, lemon or lime juice, sea salt and freshly ground pepper.
Things You'll Need
- Sharp knife
- Cutting board
References
- “The Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- University of Florida; “South Florida Tropicals: Avocado”; Anne Cooper, et al.; March 1995
- “Better Homes and Gardens”: Avocado Rings With Radish “Fireworks”
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