Avocados are one sexy food and are full of heart healthy monounsaturated fat. They are a good source of fibre, Vitamins C & K, folate, and potassium.

Pick firm unripe avocados that are a deep green and let them ripen on your counter. A perfectly ripe avocado slices well and keeps its shape, isn’t mushy and has a buttery flavour. Rinse under cold water ad dry before cutting.

How do I peel and chop an avocado?

There are more ways to do it than youd think. Ask any chef and theyll have their own version.

My way is to wash it first, then to cut in lengthwise and then twist off the halves. I pry off the pit by gently whacking it with a knife, then twisting it off. Once the pit is removed I use a small knife to make small cuts into the avocado, first in one direction, and then in the opposite, sometimes called cross hatching. Then I flip it inside out and the avocado is in pieces and easily removed from the peel. Alternatively just scoop out the avocado with a small spoon or a fork.

Store any leftover avocado in the fridge with the peel on and the pit intact covered; it will help keep it from turning black. OR squeeze a small amount of lime or lemon juice over it. Use within 1-2 days.


a perfectly ripe avocado.  picture by: Mairlyn Smith
a perfectly ripe avocado.
picture by: Mairlyn Smith



Remember fat calories tend to be high, so even though this is nutrient dense, its calorie dense as well, you only get a little.


1 ripe avocado, peeled and chopped,

2 stalks green onion, sliced thinly

About 2 tbsp (30 mL) fresh lime juice

Pinch of red pepper flakes or a dash of hot sauce, optional


1.                  Gently toss together all ingredients with a fork. Use immediately or store in fridge for up to 4 hours.


Makes – ¾ cup (175 mL)

Serves – 5 – 2 Tbsp. (30 mL) per serving

Each 2 Tbsp. (30 mL) serving contains: 60 Calories, 4 g Total fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Sodium, 3 g Carbs, 0 g Fibre, 1 g Protein


0 thoughts on “Avocados”

  1. Mairlyn, I loved your talk at CL yesterday (3/30/11). I bought your “Ultimate” book and am loving it so far. I’m enjoying working my way through your website, too. I just wanted to drop you a note to say that you have a gift – sharing solid nutrition info in an amusing yet informative way. Thank you and bless you – your new book, your vocational pursuits, your ‘marriage’ and motherhood – and your life.

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