The avocado is a tropical fruit originally from Mexico and South America, that has been registering high demand among the Portuguese population in recent years, due to the increase of plantations mostly in the Algarve, also being cultivated in Madeira Island. Keep in mind that: 73% of the avocado weight is water ; The avocado is a high-calorie food, due to its high content of fat, which is mostly monounsaturated and, therefore, healthier ; Considering its high-calorie level, the avocado should be consumed in moderate quantity ; It is a fruit also rich in fibre and with considerable amounts of some vitamins and minerals, but with almost no sugar; Its harvesting season goes from October to July . Besides its nutritional properties, the avocado is generally appreciated for its mild flavour and the creamy texture of its yellow-green pulp. In cooking, it has a versatility that defies the most sceptical prejudgements: it can be consumed raw, in pieces or reduced to a cream, or even cooked. It can be integrated in numerous recipes, such as toasts, hors d’oeuvres and sandwiches, or in salads, sauces, soups, or desserts. In Portugal, different varieties of avocado are produced, but the most common on sale are the small avocados – of elongated shape and smooth peel or rounded and with wrinkled peel – and the large avocados, of elongated shape and green peel. Some advice for use and conservation Keep the avocados at room temperature, in an open fruit bowl. When already too ripe, keep them in the fridge. To check if an avocado is ripe , gently press with the finger: If it is consistent, but soft, it means it is good to be consumed; If it is too hard, then it is unripe; If it is too soft, it means it is too ripe (although for some recipes, that is the optimal point); When the pulp is brownish and dark, it should not be consumed. Source: Programa Nacional para a Promoção da Alimentação Saudável Now learn the recipes by our nutritionists Cristina Vieira Cunha , Dília Soares , Paula Claudina , Simone Fernandes e Sónia Xavier . Meet the nutrition clinical team from Hospital da Luz
