Abigail Joy Dougherty: Registered Dietitian, Nutrition Expert & Lover of Life
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How to Simply Enjoy Avocados {Technique Tuesday}

Technique Tuesday: How to Simply Enjoy Avocados

Happy happy Tuesday!!

Let yourself be yourself

Another Technique Tuesday is here already!! Just in case you missed last week’s awesome post by Caroline; read it out here! Be sure to check back later to see who won our Subway Giveaway!!
Super awesome Subway Giveaway!!

Super awesome Subway Giveaway!!

Today’s Technique Tuesday is all about the incredible edible avocado!  Avocados are an amazing source of healthy fats and provide us with a ton of vitamins and minerals! If you ever wondered about avocados; how to slice, dice, eat or fun facts (that may or may not be useful)… This post is for you!!Avocados!

5 Fun Avocado Facts:

  1. Avocados are virtually the only fruit (yes, I said fruit) that contains monounsaturated fats.
  2. 1/5 of an avocado is a serving size with only 50 calories, 20 vitamins & minerals and <1g sugar.
  3. Avocados are a GREAT first food for babies: They have a smooth, creamy consistency and they are low allergenic (as well as packed with nutrients for your babe).
  4. Have you ever if the avocado variety is pronounced HASS or HAAS? HASS rhymes with PASS, and was named after the gentleman that founded the variety. COOL!
  5. They have been around forever!! The oldest evidence of avocado consumption was found in a cave in Coxcatlan, Mexico between 7000-8000 BC – Holy wow!


How to pick the best Hass Avocados:

  1. When comparing a group of Hass Avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than the Avocados with lighter skin. Check the outer skin of the avocado for any large indentations as this may be a sign that the fruit has been bruised. Nobody likes a bruised avocado! 🙁 Check out Love One Today’s Color Chart here! So helpful!
  2. Place the avocado in the palm of your hand and gently squeeze without applying your fingertips as this can cause bruising.
  3. If the avocado yields to firm gentle pressure you know it’s ripe and ready-to-eat. If the avocado does not yield to gentle pressure it is considered still “firm” and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch it may be very ripe to overripe.
  4. Practice makes perfect! So keep trying!!

How to Slice and Dice an Avocado:

Provided by Love One Today

  1. Be sure to fully wash the fruit as directed below before cutting or slicing.
  2. Place the avocado lengthwise on a secure surface.
    *Hint: place a clean dish towel on your counter or under your cutting board to prevent slipping.
  3. Hold the avocado securely with one hand as shown in the photo slideshow.
  4. Slice slowly down the center lengthwise around the seed, starting at the narrower end.
  5. Holding the avocado in the palm of one hand, use your other hand to twist and rotate the two halves apart.
  6. Remove the seed (or leave it in if you plan to store one half) by slipping a spoon between the seed and fruit. Gently work the seed out of the fruit.
  7. Now you are all ready to use the delicious fruit for whatever your heart desires: Replace it in baked goods, make some guacamole or spread it on toast with some eggs for a wholesome breakfast! Kale and eggs plus 1/2 avocado toast and 1/2 pb toast

Delicious Avocado Recipes:

Avocados are so versatile! Here are some fun ways to incorporate them into every meal! 🙂 To go directly the recipe, click on the name of the website!


Egg & Avocado Toast via Cheese Vanilla ‘n Stuff 

Photo courtesy of Cheesevanillanstuff.com

Photo courtesy of Cheesevanillanstuff.com

Avocado Chocolate Chip Pancakes via Curry and Comfort

Photo Courtesy of Curryandcomfort.blogspot.com

Photo Courtesy of Curryandcomfort.blogspot.com


Chicken Avocado Salad via The Gracious Pantry

Photo Courtesy of thegraciouspantry.com

Photo Courtesy of thegraciouspantry.com

Raspberry Avocado Salad With Honey Raspberry Vinaigrette Recipe via Hass Avocado Board 

Photo courtesy of Hass Avocado Board

Photo courtesy of Hass Avocado Board


Sauteed Chicken with Tomato & Avocado via Kim’s Healthy Eats 

Photo Courtesy of Kimshealthyeats.com

Photo Courtesy of Kimshealthyeats.com

BBQ Chicken Quinoa Salad via What’s Gaby Cooking

Photo courtesy of Whatsgabycooking.com

Photo courtesy of Whatsgabycooking.com


Avocado Red Velvet Mini Cupcakes with Honey Avocado Frosting via Hass Avocado Board 

Photo Courtesy of avocado central.com

Photo Courtesy of avocado central.com

Chocolate Avocado Mousse via Guilty Kitchen

Photo Courtesy of guiltykitchen.com

Photo Courtesy of guiltykitchen.com

And last but certainly not least, here is wonderful recipe that goes great on top of chicken, salmon, or as a delicious mango-avocado salsa says Toby Amidor, national nutrition expert and author of the forthcoming cookbook The Greek Yogurt Kitchen. Check out her YouTube video for Hass Avocado here.

Photo Courtesy of Hass Avocado Board

Photo Courtesy of Hass Avocado Board

Avocado-Mango Topper

Recipe Courtesy of Love One Today – Hass Avocado Board

Serves 6


  • 2 ripe Hass Avocados, peeled, pitted and diced
  • 1 ripe mango, peeled and diced
  • 1 cup seeded, diced tomato
  • 1/4 cup chopped fresh cilantro
  • 2 Tbsp. chopped red onion
  • 1 Tbsp. minced jalapeño pepper
  • 1 Tbsp. lime juice
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper


  1. In a medium bowl, combine mango, tomato, cilantro, onion, jalapeño, lime juice, salt, and pepper.
  2. Add avocado and toss gently.

Thank you to Toby Amidor, national nutrition expert and author of the forthcoming cookbook The Greek Yogurt Kitchen and Hass Avocado Board (www.avocadocentral.com) for many of the recipes and GREAT info! <3


What is your favorite way to eat an avocado?
What is your favorite guacamole recipe?
What would you like to see on an upcoming Technique Tuesday?


Although I did receive financial compensation for writing this post, all views and opinions expressed on this blog are purely and entirely my own and based on my own unique experiences. For nutrition information on avocados, please be sure to visit the LoveOneToday.com website.

1 Comment to “How to Simply Enjoy Avocados {Technique Tuesday}”

  1. My favorite way to eat avo is with goat cheese in an arugula and spinach salad!

    Guac… You know me I’ve never used the same guac recipe twice. 🙂

    Love this post and you!

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