Avocados

A vegetable that contains fats is a rare thing !

Avocados are the exception to the rule about vegetables containing no fat. In fact, their fat content is quite significant, at 20% – although three-quarters of ,this is ‘good’ unsaturated fatty acids (notably for the heart and blood vessels. That means that avocados are a healthy exception!

Avocados are also:

• a source of fiber (for promoting good bowel function, satiety and healthy gut microbiota)
• a source of vitamin E (an antioxidant)
• a source of potassium (for the nervous system, muscular function, and blood pressure)
• rich in vitamin B9 (for cellular renewal, immunity and fighting fatigue, particularly important for pregnant women for fetal development)

Vegetable patch or
urban balcony?

Avocados are perennials that grow well in well-drained soil rich in humus, in a sunny spot.

To learn everything you need to know about growing avocados, read the page on growing advice.

Find more information in the section on vegetable gardens.

Anti-waste tips

What is the environmental impact?

How to prepare avocados

Avocados are ideally eaten raw and do not stand up well to cooking, which distorts their taste. However, you can briefly grill an avocado.

Once peeled, avocados can be prepared any way: in cubes, blended, cut into thin slices, puréed, or even juiced or in a smoothie!

Avocados go well with…

This versatile vegetable goes perfectly with crustaceans (crab, shrimp, lobster, etc.), fish (tuna, cod, scad, etc.), aromatic herbs (cilantro, basil, mint, etc.), spices (curry, hot pepper, etc.), garlic, onion, fruit (apples, lemons, strawberries, etc.), or vegetables (radishes, tomatoes, etc.).

Try it out! Some chefs delicately combine it with…chocolate!

To eat an avocado without getting your hands dirty:

• roll the avocado between your hands for a few seconds to loosen the skin
• cut it in two around the pit
• pierce the pit with a pointed knife to easily remove it
• delicately loosen the flesh from the two sides with a spoon
• add lemon juice to prevent the flesh from turning brown and set aside

Did you know? Avocados are regularly used in the manufacture of cosmetic products, notably for their regenerative effects on the scalp and the skin.

Anti-waste tip: An idea to avoid throwing away an overripe or slightly damaged avocado: use it to nourish your skin or hair.

Can everyone
eat them?

Young children

As soon as your child turns 12 months old, you can add avocados to the menu.

They are a wonderful food for children, greatly appreciated because they are high in calories (a natural attraction for kids), high in ‘good’ fats (perfect for growth and brain development), smooth in texture, and neutral in taste.

Recommendation: For young children, avocados can easily be eaten with a spoon in purée form, for example as a mild guacamole.

Has your older child become picky? Remember that the more familiar children are with a food, the easier it will be for them to learn to like it and to willingly eat it. Provide many opportunities to eat it, even in small quantities!
Play around with what your child already likes to eat: for example, you can make a guacamole sandwich and add imitation crab, put avocado and tomatoes on a homemade hamburger, mix avocado cubes with cherry tomatoes, and shrimp on a kabob, or make a fruit salad with apples, kiwis, and avocado pieces.

And everyone else

The tender texture of avocados will make them a particular hit with elderly people. They also provide a good dose of fiber, vitamins, and good unsaturated fatty acids, great for brain health. This is true for people of all ages!

See plenty of other tips for encouraging children to eat vegetables