Though the fruit does have a markedly higher fat content than most other fruits, most of the fat in avocados is monounsaturated fat, which is considered healthy in the human diet. Besides containing approximately 25% of the recommended daily amount of saturated fat (healthy fat), a whole medium avocado contains nearly 20 essential nutrients and NO cholesterol.

Avocados are rich in fiber and have 60% more potassium than bananas. They are rich in B vitamins, vitamin E, vitamin K and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients (alpha and beta-carotene and lutein) in foods that are eaten with the fruit.

Avocados and Cardiovascular Disease: It’s the leading cause of death in the United States, but a healthy diet and exercise plan helps reduce the risk of developing this life-threatening illness.

The AHA Dietary Guidelines recommend a diet that has at least five servings of fruits and vegetables, contains up to 30% of calories from fats (primarily unsaturated) and is low in saturated fat, cholesterol, trans fats and sodium while being rich in potassium. Avocados can help you meet the AHA dietary guidelines because they have both mono-saturated and polyunsaturated fat and contain potassium.

Look for firm avocados if you're planning on using them later in the week, otherwise, select fruit that yields to gentle pressure for immediate use. Color alone will not tell you if the avocado is ripe. Ripe fruit will be slightly firm, but will yield to gentle pressure.

To speed the ripening process, place the avocado in a paper bag, and store at room temperature until ready to eat (usually two to five days). Placing an apple together with the avocado speeds up the process even more.

Cut the avocado in half, slightly twist the two halves, separate, and remove the seed. Starting at the small end and remove the skin with a knife, or, if you prefer, you can also scoop the flesh out with a spoon. To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar.

Avocados are hugely adaptable. Most end up in guacamole. Well, there is plenty else to make beyond guac. Here are some easy non-recipes with wide appeal:

Tortilla soup. Stir avocado cubes, shredded chicken, diced tomato and diced jalapenos into chicken broth and top with tortilla chips. Close enough.

Pasta dish. Sear shrimp in olive oil with sliced garlic, Spanish smoked paprika and hot pepper flakes and toss with angel hair pasta and cubed avocado.

Tuna helper. Alternate slices of avocado with seared tuna on a plate and drizzle with store-bought ponzu sauce. For a good-looking plate, dredge the tuna in black sesame seeds before searing and steam some bok choy as a side dish.

BLT-A. Quickly sear avocado slices in a nonstick skillet and serve open-faced on thick-sliced whole grain toast rubbed with a clove of garlic and stacked with tomato and crisp bacon. Up the ante with herb mayo and a big pinch of radish sprouts.

Breakfast taco. Smear a toasted corn tortilla with mashed avocado or leftover guacamole, add a scrambled egg and drizzle with hot sauce. Roll up and eat.

South Beach-ish salad. Toss crab meat with olive oil, grapefruit sections, lime juice and minced shallots, chives and parsley. Spoon into Boston lettuce cups.

Quick sandwich. Mash an avocado onto a good piece of toasted bread. Then top with a squeeze of lemon juice, drizzle with olive oil and sprinkle with salt and pepper. Need more protein?

Top the avocado with drained sardines. Besides being a quick snack fix, you'll get a punch of omega-3s and vitamin D.

Avocado "whipped cream." There is no cream of any sort in the recipe and I use this as a salad dressing. When avocado is pureed (fast, with an immersion blender) with onion, garlic, lime juice and oil, its innate luxuriousness is heightened and it becomes a softly whipped, gently mounded "cream."

Now here are some detailed recipes using this wonderful food:

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Guacamole On-The-Double Burger

Serves 6

A family favorite, thanks to my California cousin introducing this at a family reunion. The “double” concept comes from two uses of avocado in the recipe—guacamole and avocado salsa:

12 hamburger patties
6 hamburger buns
6 leaves green leafy lettuce
6 large, thin tomato slices
6 slices Cheddar cheese
1 C Simple Guacamole (recipe follows)
1 C California Avocado Salsa (recipe follows)

Simple Guacamole

2 fresh, ripe avocados, mashed
1 ½ Tbsp lemon juice
Seasoned salt and pepper, to taste

1. Mix all ingredients gently.

California Avocado Salsa

1 fresh, ripe avocado, diced
1 C tomatoes, diced tiny
½ C red onion, diced small
2 tsp jalapeno, minced
1 Tbsp lemon juice
2 tsp cilantro, minced

1. Grill hamburger patties.

2. Build hamburger as follows: Bun, lettuce, tomato slice, hamburger patty, cheese slice, Guacamole, second hamburger patty, and top with California Avocado Salsa.

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Chicken Breast with Avocado Risotto

Serves 6
Thank-yous go to the California Avocado Commission for this one:

1 Tbsp Olive Oil
2 cups Fresh green bell pepper, diced
1 cup Frozen corn
1½ cup Fresh tomato, diced
4 cups White rice, cooked
1/2 cup Fresh basil, chopped
1 medium California avocado, diced

Chicken

1 Tbsp Olive oil
6 (3 oz each) Boneless, skinless chicken breasts
1 cup Capers
Fresh lemon juice
1/4 cup Fresh parsley, chopped
1 medium California avocado, sliced

Put olive oil in a skillet and over low heat, saute the green bell pepper, corn, and tomato for approximately 5 minutes. Add the precooked white rice and basil. Simmer for approximately 5 more minutes and set aside. Add the diced avocado.

Chicken Preparation: Saute the chicken breasts in olive oil for approximately 5 minutes on each side over low heat. Remove chicken from skillet and set aside. In the same skillet saute the capers for approximately 1 minute. Remove from heat and add lemon juice and parsley. To serve, place the risotto mixture on plate and top with chicken breast. Pour the caper and lemon juice mixture over the chicken and rice. Garnish with the California avocado slices.

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Now here’s where the AMAZING part of avocadoes enter in: They are not just yummy to eat, they are also fantastic skin care potions. Here’s what I found on the California Avocado Commission website. First, their disclaimer, then the beauty ideas:

Because the elegant green-gold avocado is a treasury of vitamins, minerals and natural oils, it is perfect for chemical-free, natural skin care. Every formula is easy to prepare in your own kitchen, using simple utensils. And any other ingredients called for can be found in most refrigerators or cupboards. Have fun, be natural, be beautiful!

To use for beauty care: The avocado should be fully ripe. Buy several unripe ones for future use and let them mellow in your fruit bowl (they look lovely with apples) or put them in a paper bag, or wrap them in foil to hasten the process. Ripe avocados can be stored in the refrigerator, but never in the freezer.

To tell when it’s ripe, hold it in the palm of your hand and gently press it with your fingers. A ripe fruit yields to touch, open easily, and peel evenly.

When the beauty formula calls for MASHED, PUREED, or MACERATED pulp, peel and remove the pit. It can now be PUREED, MASHED, or MACERATED with either a fork, a blender, a potato ricer, a food processor or a sieve.

Since avocados are perishable, most of these formulas are designed for ONE TIME USE, and should be made up freshly for each treatment. Others may be refrigerated up to 48 hours. To prevent the avocado or its mixture with other ingredients from darkening while stored in your refrigerator, place plastic wrap directly on the surface of the avocado mixture so as not to expose the mixture to air. The usual method of adding lemon or lime juice for this purpose may be too harsh for skins which are dry or sensitive.

Avocado and Egg Facial Cleanser: Beat an egg yolk until light and frothy, add a half cup of milk and the mashed half of a ripe peeled avocado. Beat the mixture with a fork or put in blender until you have a thin cream or lotion-like consistency. Apply on squares of cotton and apply. This is very effective against pollution and grime. Therefore, it's a pure method of keeping the complexion free of pollutants which can interfere with normal skin function. (Since the formula is perishable, we suggest making it every other day and storing it in the refrigerator between uses.)

California Avocado Moisturizer: The inside of the avocado peel is valuable. The precious oil hidden away in the peel is also a wonderful facial moisturizer. To be technical, the oil contains a humectant, a substance that holds moisture. Using gentle upward strokes, lightly massage your face with the inside of the peel. Let the oil residue remain on your skin for about 15 minutes. At that time you may either leave the oil on your skin and go to sleep or, if you intend to put on make-up, wash your face gently with three or four rinses of tepid water and pat dry. The oil will be invisible but it is there, ready to hold your foundation or powder in place for hours.

Aztec Mystery Eye Treatment: No one really knows WHY this is so effective on under-eye puffiness, but it IS. Peel an avocado, remove the pit, and slice a half into quarter-inch crescents. Lie down, put a few slices under each eye, and rest for about 20 minutes. The result is corrective magic!

Santa Barbara's Dry Skin Masque: Beat an egg yolk until light and frothy; add the mashed pulp of a half avocado, blending well. Cleanse face thoroughly before using this masque (or any masque). Spread avocado mixture over the face and neck evenly; relax on a slant board or bed for about 20 minutes. Remove with clear tepid water and a face cloth, followed by a rinse of cold water or a mild skin lotion. The result should be a marked improvement in skin texture, and all-around revitalizing.

Santa Monica's Oily Skin Masque: Blend an egg white, 1 tsp lemon juice, and mashed pulp of a half avocado; blend until mixture is a lovely green. Wash your face and neck thoroughly, then apply masque evenly on those areas. Relax for 20 minutes; remove with tepid water and a face cloth. Follow with cold astringent or skin tonic.

Home Brew for Hands: Cold weather is bad news for hand texture. To remedy this, mix in small bowl a quarter of an avocado with 1 egg white, 2 Tbsp oatmeal and 1 tsp lemon juice. Blend together and apply evenly to your hands, leave on for 20 minutes and rinse off with warm water. This is an exfoliating scrub that will leave dry, rough skin noticeably softer and smoother.