It's Avocado Season (...in California)

Get ready! While farmer's markets in many parts of the country can't offer a lot of variety in the winter, we can all celebrate the fact that Spring marks the beginning of avocado season in California.

Too many of us harbor the misguided impression that avocados are a decadent treat food, something to be savored sparingly, while in fact, they are quite nutritious. If you are not already eating your fair share of guacamole, you should probably start.

It's true, avocados are high in calories, so we should be careful not to over-indulge, but if the choice is between snacking on an avocado or some chips, the choice is an easy one. Avocados are high in fat, but their fat is primarily monounsaturated—the good kind that actually helps to lower bad cholesterol and inhibits your blood from clumping. These beneficial fats also aid in the absorption of the carotenoid pigments: alpha- and beta-carotene, lutein and lycopene, which are important for eye health and cancer protection.

The fat in an avocado has another advantage; it keeps you feeling full, which can result in consuming fewer calories. Many of us try to forgo butter or mayonnaise on our bread but end up feeling unsatisfied after a meal. Instead of simply omitting these less desirable fats, replace them with avocado puree instead. Plain avocado puree with a bit of salt and pepper is delicious on toast in the morning and pureed avocado with a bit of low-fat yogurt mixed in makes a great substitute for mayonnaise. In fact, mayonnaise contains twice the calories and double the fat of avocado puree.

Avocados also offer plenty of phytochemicals ("plant chemicals") to help keep cancer at bay and preserve the youthful beauty of your skin. They provide vitamins C and E, calcium and iron and a lot of fiber. They are a significant source of phytosterols, which lower cholesterol, and a good source of folate—which can prevent birth defects and lessen the risk of heart attacks, something that both men and women should be concerned about.

When purchasing, choose avocados that feel heavy and are free of blemishes, cuts or obvious bruise marks. If they are soft, check the area underneath the little removable stem; the flesh should be green, not black or brown. Because store-bought ripe avocados are often indistinguishable from severely bruised ones, it's best to purchase unripe avocadoes and allow them to ripen at home. Purchasing completely unripe avocados ensures that they haven't been damaged during shipping and storage. Avocados will ripen naturally in two to three days when left on the countertop; placing them next to bananas will speed the process. Don't refrigerate until they've ripened, as the cold will slow down the process.