Hy-Vee at Midday: Avocados and Health Benefits

Photo for Hoopla cover story on best guacamole in the Corridor. Photographed Monday, April 26, 2010, in southeast Cedar Rapids. (Jim Slosiarek/The Gazette)

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By Ashley Hinson

California Avocados: The Green Alternative
Looking for that perfect summer treat that tastes good and is good for you? Well, look no farther than the produce aisle, where you’ll find a nutritious and delicious fruit that is wonderful for a variety of summer dishes. Hy-Vee Registered Dietitian, Christy Frese, will enlighten you on California avocados and show some unique and tasty ways to enjoy them.

Get the Scoop on Avocado Health Benefits
Avocados provide an array of important nutrients that works to keep your metabolism and energy levels in full force. Discover which nutrients can be found in an avocado and how they work to keep your body healthy.

California Avocados
Did you know that California supplies 90% of the nation’s avocados? Learn what else makes California avocados one-of-a-kind.

Spread It On
Whether they are mashed, sliced or diced, avocados can be a great addition to or substitute in some of your favorite foods. Christy Frese will show you a delicious and healthy guacamole that is good for you and can be a great topping to your favorite burgers, hot dogs and deli sandwiches.

Recipes for a Red, White, Blue and Green Fourth of July!
Firecracker Guacamole
All you need:
8 ripe, fresh California avocados, peeled, seeded and coarsely mashed
¼ cup minced green onions
2 ripe tomatoes, seeded and diced
4 habanero chiles, stemmed, seeded and minced (or less, to taste)
2 tbsp lemon juice
Salt, to taste

All you do:
1. Gently combine all ingredients in a medium serving bowl.
2. Let sit for at least 10 minutes for the flavors to blend.

Serving Suggestions: Serve with fresh veggies or crisp chips or as a condiment on top of a hot dog, hamburger or deli sandwich.
Nutrition Per Serving: Calories 140; Total Fat 11g (Sat 1.5g, Trans 0g, Mono 8g); Cholesterol 0 mg; Sodium 20 mg; Potassium 450 mg; Total Carbohydrates 12 g; Dietary Fiber 3 g; Total Sugars 4 g; Protein 3 g; % Daily Value: Vitamin A 8%; Vitamin C 25%; Calcium 0%; Iron 6%
Three-Step Guacamole
All you need:
2 ripe, fresh California avocados, seeded and coarsely mashed
1 package Frontera Original Guacamole Mix (with tangy tomatillo green chile + garlic)

All you do:
1. Coarsely mash 2 ripe avocados in a bowl.
2. Add Frontera Guacamole Mix.
3. Stir and add salt to taste.


Christy Frese represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Christy Frese is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.
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