A Healthy You: Avocado rich in vitamins, fiber, potassium

The avocado is also known as an alligator pear due to its knobby skin.

Yes, avocados are high in fat, but it’s the healthy monounsaturated fat. In comparison with other fruits, avocados contain more protein, potassium, magnesium, folic acid, B Vitamins, vitamin E, and vitamin K. They contain more potassium than bananas.When choosing avocados, select ones that are soft to the touch but not mushy. Hass avocados will turn black when they are ripe. Other varieties require a soft squeeze to determine their ripeness. Ripe avocados should be kept in refrigerator.If you buy an unripe avocado, you can place it in a paper bag until it ripens or store it at room temperature for a few days. After cutting an avocado, if you do not use it all immediately, add some lemon or lime juice to prevent it from browning.Avocados can be used as a substitute for butter or mayonnaise. Try avocados instead of mayonnaise in an egg salad sandwich. When making guacamole, use more tomatoes and onions to increase your veggie intake and use as a dip for vegetables instead of chips.Decadent Chocolate Fix6 dates½ avocado4 tbsp high quality cocoa1-2 tsp water (optional-if mixture is not blending well)Place all ingredients in food processor and puree until smooth.Recipe courtesy of Dr. OzA Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.