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The skinny on avocados

By Lisa Ryckman, Rocky Mountain News (Contact)

Published July 7, 2008 at 6 p.m.

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What's the verdict on avocados: good fat, bad fat or just plain fattening?

This funny little fruit seems to crop up in lots of popular diet plans, despite a high calorie count.

The reason: It contains monounsaturated fat, one of the "good" fats. It's also packed with vitamins, minerals and phytonutrients, and it can help the body absorb even more. It's got no cholesterol or sodium, but it's packed with lutein, an antioxidant that contributes to healthy eyes.

Watch it, though: A medium avocado contains about 250 calories, and it's easy to shovel in a bowlful of guacamole when there are chips at hand. But when used judiciously, avocados are healthful and satisfying.

Here are some tips for selecting and using avocados from the California Avocado Commission:

* Gently squeeze the fruit to tell if it's ripe. It should be firm yet yield to gentle pressure.

* The Hass avocado will turn dark green or black as it ripens, but other varieties retain their light-green skin even when ripe.

* If you plan to serve the fruit in a few days, stock up on hard, unripened fruit. Avoid fruit with dark blemishes on the skin.

* Ripen the fruit in a plain brown paper bag at room temperature until ready to eat. Put an apple or banana in the bag to speed the process.

* Soft, ripe fruit can be refrigerated until it is eaten, but not for more than two or three days.

* Sprinkle all cut surfaces with lemon or lime juice or white vinegar to prevent discoloration.

Ryckmanl@RockyMountainNews.com

Here's an avocado recipe created by chefs Mary Sue Milliken and Susan Feniger for the California Avocado Commission. For more avocado recipes, go to californiaavocado.com.

California Avocado and Mango with Yogurt, Honey and Lime

Serves 4

2 large ripe avocados, chilled, halved, seeded and peeled

2 mangoes, chilled, halved, seeded and peeled

Cayenne pepper to taste

Salt, to taste

3/4 cup plain low-fat yogurt (Greek style preferred)

2 large limes, juiced

3 tablespoons honey

4 mint sprigs, for garnish

* Slice avocado and mango halves lengthwise in 1/2-inch slices.

* Arrange the fruit on individual salad plates, alternating the avocado and mango slices.

* Mix equal parts cayenne pepper and salt and lightly sprinkle over fruit slices, to taste.

* Whisk together yogurt, lime juice and honey in a small bowl.

* Just before serving, spoon 2 to 3 tablespoons of dressing in a stripe over each salad.

* Garnish with mint sprigs and serve immediately.

Nutritional information per serving: 269 cal., 12 g fat (1 g sat), 3 mg chol., 43 g carb., 5 g pro., 5 g fiber, 168 mg sodium.