Author: Cyndie Story
Last saved by: michelle.armstrong
Company: Culinary Solution Centers, LLC

Fresh Fruit and Vegetable Program
Fruit Preparation Methods and Tips

Segment 7:  Avocado

Chef Cyndie: Florida is the second largest avocado producing state in the U.S.  The avocado’s delicious fruit has gained in popularity over the last decade with 40% of Americans buying the buttery, smooth, green fruit.  Unlike most fruits, avocados do contain fat, but it is a good fat like olive oil. And Florida avocados are lower in fat than those grown elsewhere, that’s why they are called slimcados.  Avocados are also high in potassium, fiber, and phytochemicals.

A ripe avocado will give to slight palm pressure- it should be neither hard nor soft. Now, let me show you an easy way to get that delicious, buttery flesh out of its skin.  

When ripe and ready to serve, rinse and use a chef’s knife to cut around the entire avocado.  There is a large seed in the center. The knife should cut all the way down to the seed.  Next, using both hands, twist the top away from the bottom, and expose the center seed.  If the avocado is unripe, this may be difficult and flesh will remain attached to the seed.  

To remove the seed use a sharp chef’s knife to spear the seed, twist and lift.  Lastly, you have two choices for removing the flesh.  You could use a large spoon and slip it between the flesh and skin.  Maneuver the spoon around the edges then underneath.  Lift the entire half away from the skin. Or, make vertical and horizontal cuts with a paring knife.  Then use a large spoon to lift away the diced avocado.  The second method is great for adding cubed avocado to entrée salads, and does not stain your white cutting board.

Just like apples, avocados once removed from its skin will start to turn brown.  Be sure to add an acid such as fresh or bottled lemon or lime juice or white vinegar immediately.  For best results, cut or process avocados on the day they will be served.  
Remember, Chef Cyndie says to eat a variety of fresh fruits and vegetables every day.