Earthbound Farm Organic | Ingredient Archive

Botanically speaking, the avocado is a fruit, not a vegetable. Avocados are a New World fruit, native to tropical Central America, where they’ve been cultivated for thousands of years. Cultivation began in the United States in Florida and California during the mid-19th century. Today, California produces more than 80% of the domestic crop, and the two states together provide the world’s largest commercial output.

There are dozens of varieties of avocado, but those you are most likely to encounter are Hass, Fuerte, Bacon, and numerous varieties labeled simply as Florida. California avocados are small in size, rich in oil, and have a buttery, nutty taste. Their Florida cousins tend to be larger, with smooth green skins, a mild and fruity flavor, and a juicy texture. They contain 20%-25% less fat than the California varieties and as a result, lack that distinctive buttery taste.

Hass avocados are the most popular California variety, representing almost 90% of the state’s production. They are the main spring and summer crop, prized for their even ripening, buttery texture, and rich, nutty flavor. The skin of a Hass avocado is thick and pebbly, and it turns from green to purplish-black as the fruit ripens. Interestingly, unlike most fruits, avocados only ripen off the tree. This is a farmers’ dream, because avocados can be “stored” on the tree for up to 7 months, allowing farmers to harvest them according to market conditions.

Choose heavy, unblemished avocados. Avoid specimens that have inconsistent texture (both hard and soft spots), as this indicates ripening problems. If they’re hard when you buy them, allow 2-6 days for them to ripen. To speed ripening, place avocados in a paper bag with an apple or a banana. Avocados must be at room temperature (68-71 degrees F) in order to soften properly. When ripe, the flesh should give slightly when pressed gently, and the small woody knob at the stem end should release easily. Once ripe, use immediately or refrigerate for up to 2 days.

Avocados are nutrient-rich, providing good amounts of fiber, as well as folate, potassium, niacin, and vitamin B6. But calorie-wise, the avocado is no diet food. According to the California Avocado Advisory Board, 4 ounces of avocado contains 138 calories. Although they’re very high in fat, this fat is mostly monounsaturated, which research has shown helps to lower LDL cholesterol levels when substituted for saturated fat. The only other fruit that has comparable amounts of monounsaturated fat is the olive.

Using avocados is simple. To pit, cut lengthwise (through the stem end) all around the fruit with a sharp knife until the knife touches the stone, then twist apart the two halves. If the pit doesn’t slide out easily, pry it out with the tip of a teaspoon, or push the blade of a knife into the stone, then twist to lift and remove it. Peel the avocado by pulling back the skin from the stem end, or simply scoop out the soft flesh with a spoon.

Avocado flesh discolors after a short time when exposed to air. Serve avocados as soon as possible after cutting them, or to delay darkening, add a squeeze of lime or lemon juice to all cut surfaces. If you mash the avocado, press plastic wrap directly onto the surface of the fruit to retard discoloration. If the surface of your avocado or guacamole turns brown, simply scrape off the top layer.

Avocados are synonymous with guacamole, but this velvety fruit offers a myriad of other culinary possibilities. Serve them sliced in salads, as a base for cold soup, as a salsa for meats, and in sandwiches and salad dressings.