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Hands peeling an avocado over fresh vegetables

Enjoy Avocado icon 10 Ways to Enjoy Avocados – And Helpful Tips to Feed with Confidence

Ahh, the amazing avocado. So many varieties to enjoy, and so many ways to enjoy them! Avocados can vary in shape, size, color, and taste. Hass avocados are the most common type found in grocery stores, but there are thousands of varieties worldwide! Avocados are often available year-round, but January, February, and March are the best months of the year for flavor. During these months, the fruit develops higher oil content, resulting in a buttery flavor and texture.

Medical Heart Choose avocados for wellness!

While it may look like a simple fruit, avocados offer big nutrition for you and your family.

Avocados:
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Support heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).

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Offer a good source of fiber, which supports healthy digestion.

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Are full of helpful nutrients like potassium, which helps regulate blood pressure.

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Provide healthy (good) fats that help your body absorb fat-soluble vitamins (A, D, E, and K) from other foods you eat.

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Are deliciously creamy and easy to eat – great for little hands and mouths.

Mother and child shopping, smiling with avocados
shopping & storing tips!Shopping & Storing Tips
How to select and store avocados for maximum freshness and flavor:
  • If you’re looking to use the avocado within a day or two, look for an avocado skin that is dark green or even a little purplish green. Choose brighter green avocados if you don’t plan to use them right away.
  • If the avocado skin is slightly soft or the skin gives a little when you press on it gently, it’s ripe. If it’s too firm (hard), let it sit on the counter for a day or two before enjoying. Once it’s ripe, you can refrigerate it to slow down the ripening so it doesn’t go bad as fast.
  • You can also check the stem to see if an avocado is ripe:
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Underripe

If it’s difficult to remove the stem, the avocado still needs more time to ripen.

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Perfect

If the stem comes out easily and is green or golden underneath, the avocado is good and ripe.

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Overripe

If the avocado is dark brown or black under the stem, it’s overripe (don’t eat).

  • If you cut an avocado and don’t use all of it, leave the seed/pit in the unused half, cover tightly with plastic wrap or in a sealed storage container, and place it in the fridge for later. Keeping the seed in helps reduce browning. Use leftover avocado within 1-2 days.
star Avocado icon Top 10 Ways To Enjoy Avocado
Baby in high chair eating mashed avocado
1.

As Baby’s First Food
Mashed avocado is soft, gentle on tiny tummies, and full of healthy fats that support your baby’s growing brain. It makes an easy first food for babies starting solids.

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2.

As a Dip
Mash an avocado and mix in a few diced onions and tomatoes to make a quick guacamole-style dip. Serve with tortilla chips or veggie sticks for a fast, tasty snack.

Fresh salad with tomatoes, cucumbers, and avocados in bowl
3.

Mixed in Salads
Avocado makes a tasty, healthy, and filling addition to salads. Just slice, dice, and toss! It makes meals more filling, adds creamy texture, and boosts nutrition with healthy fats and fiber.

Sandwich with avocado, tomato, beet hummus, and sprouts
4.

On Sandwiches, Burgers, & Wraps
Don’t stop with just lettuce and tomato… add a few slices of avocado to your sandwich, burger, or wrap for added flavor, texture, and nutritional benefits. It’s a creamy swap for mayonnaise, butter, sour cream, or cream cheese – but with more nutrients and healthy fats.

Salad with chicken, avocado, edamame, and bell peppers
5.

Added to Stir-Fry
Enjoy avocado as part of your favorite stir-fry dish. Slice or cube avocado and stir it in at the very end of cooking. It adds creaminess, healthy fats, and a mild flavor that blends well with veggies, chicken, or tofu.

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6.

With a Spoon
Cut an avocado in half, remove the pit, and enjoy it straight from the skin. Add a few drops of low-sodium soy sauce, salsa, or lemon juice for extra flavor.

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7.

As a Sauce
Blend avocado with a little lime or lemon juice to make a smooth, creamy sauce for fish or seafood. It adds richness without heavy cream.

Avocado half filled with creamy chicken salad
8.

With Chicken, Tuna, or Ham Salad
Scoop chicken, tuna, or ham salad into half an avocado for a simple, protein-packed meal. It’s an easy lunch that feels fresh and filling.

Omelet topped with sliced avocado and chopped vegetables
9.

With Eggs
Avocado pairs perfectly with eggs. Add it to omelets, scrambled eggs, breakfast tacos, or even mix it into the yolk filling for deviled eggs.

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10.

For a DIY Spa Day Mask
Mash an avocado with ½ cup non-instant oatmeal and 1 tablespoon honey. Spread on your face, relax for 15 minutes, and rinse. It’s a fun, nourishing at-home treat. Ahhh-vocado!

REFERENCES:

California Avocado Commission. (2025). Avocado nutrition facts.
https://californiaavocado.com/nutrition/avocado-nutrition-facts/

Harvard T.H. Chan School of Public Health. The Nutrition Source. (2022, April). Avocados.
https://www.hsph.harvard.edu/nutritionsource/food-features/avocados/

Healthline. (2024, June 24). 7 potential health benefits of avocado.
https://www.healthline.com/nutrition/avocado-nutrition

Live Well – WIC Resources. (2025). Avocado.
https://livewell.wicresources.org/using-wic-foods/fruits/avocado/

Research Gate. (2016, May). The role of avocados in complementary and transitional feeding.
https://www.researchgate.net/publication/303502105_The_Role_of_Avocados_in_Complementary_and_Transitional_Feeding

Author: Amanda Hojnacki