Delicious on their own or made into dips
Avocados have soft, buttery flesh and contain a high level of fat – but most of it is the good, mono-unsaturated type, which helps keep hair, skin and nails in tip-top condition and nourishes brain cells.
Avocados provide the antioxidant vitamin E and vitamin C; they are also high in fibre and potassium, as well as folic acid. Choose avocados with unblemished skin, and ripe ones should give slightly when pressed. Store ripe ones in the fridge; take hard ones out of the fridge and put them in a brown paper bag with a banana to ripen.
Prepare the avocado by running a knife all the way around it, from top to bottom, through to the stone. Twist the two halves in opposite directions to separate them, then remove the stone. Brush with lemon juice to avoid the flesh discolouring.
Avocados are best eaten raw. Halve, remove the stone and serve with olive oil and balsamic vinegar, or fill the hollow with prawn cocktail. Make a classic guacamole by mashing the flesh with tomatoes, garlic and chillies – delicious with tortilla chips!