Avocados are another one of those fruit that we are often surprised to find out is indeed a fruit. Avocados originated in Mexico but were found as far as Peru. The avocado grows on a tree and the fruit is harvested anytime during the months of June through March depending on the region of growth.

Avocados are high in fat and calories and we are often told to stay away from them due to this. A medium size avocado contains approximately 700 calories and up to 30 grams of fat - WOW! However, the benefits of avocados far outweigh the "risks". Avocados contain monounsaturated fats which are said to lower "bad" cholesterol and also aid in maintaining a healthy heart. Also high in fiber, avocados are great aids in reducing the risks of cancer and heart attack.

Avocado is a wonderful first food for baby! Babies need carbohydrates, and fats as well as proteins for their growth during the crucial first year and even into the second year. An avocado is smooth and creamy when mashed - a perfect food that will be more readily accepted as baby begins solids. As you begin to introduce a wide variety of foods, you will find that mashing an avocado and mixing with applesauce, peaches or pears, bananas and even yogurt make a wonderful meal or snack. Infants should NOT be on a "low fat" diet so disregard any advice to not feed avocados because they are high in fats! If you have any doubts, as always we recommend you consult your pediatrician.

AVOCADO: (one medium)

VITAMINS:
Vitamin A - 1230 IU
Vitamin C - 15.9 mg
Vitamin B1 (thiamine) - .2 mg
Vitamin B2 (riboflavin) - .25 mg
Niacin - 3.9 mg
Folate - 124.6 mg
Pantothenic Acid - 1.95 mg
Vitamin B6 - .56 mg
Contains some other vitamins in small amounts.

MINERALS:
Potassium - 1204 mg
Phosphorus - 82.4 mg
Magnesium - 78.4 mg
Calcium - 22 mg
Sodium - 20 mg
Iron - 2 mg
Also contains small amounts of selenium, manganese, copper and zinc.
Avocados and Pregnant and Nursing Moms

"The avocado can be called the fruit of life because it is sodium and cholesterol-free and contains life's essential vitamins and minerals including folate, potassium, and heart-healthy monounsaturated fat," said Dr. Aliza. "And, since it's never been so important as now to eat right and to make every ingredient count, avocados are an excellent addition to a mother's nutrition."

Ounce per ounce, avocados contain more folate than other fruits. Folate (the natural form of folic acid) is necessary for healthy fetal cell and tissue development. Pregnant women should have 600-800 micrograms a day to protect against neural tube birth defects like spina bifida. Avocados are also the highest fruit source of potassium, which helps balance the body’s electrolytes, particularly important during pregnancy when blood volume expands up to 50 percent. In addition, potassium aids muscle activity, nerve function and energy metabolism, which helps babies and children grow.

Avocados can even aid in one of the most common ailments of expecting mothers -- morning sickness. A valuable source of vitamin B6, avocados have been shown to relieve nausea associated with pregnancy. Besides easing queasiness, vitamin B6 also strengthens the immune system, assists with energy metabolism, aids nerve impulse. transmission and synthesizes red blood cells, which is important at all ages.

In addition to the many nutritional benefits, avocados serve as valuable time-savers for pregnant and nursing mothers, who neither have the time nor the energy to prepare nutritious meals. With no cooking time involved, an avocado is a quick nourishing snack eaten right out of the shell or as a luscious topping when served over a salad, soup or entrée. Dr. Aliza Lifshitz "Healthy Moms, Healthy Kids"

AVOCADO RECIPES

**Not all of these recipes will be appropriate for some infants due to an infants age*

Mashed Avocado
Peel and de-pit a ripe avocado
Cut “meat” out and mash with a fork
There should be no need to use a machine as just like bananas, avocados
have a very soft consistency and texture. Avocados do not need to be cooked

Avocado & Cream Cheese Delight
Prepare avocado as shown above Blend with Cream Cheese until a semi-smooth mixture is formed,
Add wheat germ or crushed cheerios and shape into little balls or spread on toast or crackers or blend with cereals

Avocado Fruit Salad
3 or 4 ripe avocados
3 or 4 ripe bananas
3 or 4 tangerines or mandarin oranges
3 or 4 Pears
Nayonaise (soy-vegan) or Regular Mayonaise, a couple of dollops (or Yogurt*)
Pepper to taste if desired

Directions: Peel and slice fruit and avocados and place in a mixing bowl. Add a couple of dollops of Nayonaise and stir mixture together Top with a little pepper for flavor. Chill and serve. *Use as a Baby Finger Foods snack for older infants and toddlers using Plain or French Vanilla Yogurt

Classic Guacamole
2 California avocados, seeded and peeled
1 Tbsp lemon juice
½ clove garlic, crushed
½ tomato, finely chopped
1/8 Cups finely chopped onion
1/8 tsp ground cumin
1 ½ drops hot pepper sauce
Tortilla chips

Instructions: Using a fork, coarsely mash avocado with lemon juice and garlic. Stir in remaining ingredients to blend. Garnish as desired and serve with tortilla chips.

Avocado Salad Dressing
1/4 seedless cucumber, finely diced
1 tomato, finely diced
1 tbsp. Spanish onion, finely chopped
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/2 tsp. low-salt chicken base powder
1 tsp. fruit sugar or honey
1 tbsp. lemon juice
Braggs Seasoning, or sea salt to taste
1/4 tsp. Vegit (optional)
1 tbsp. good health mayonnaise
1 ripe avocado, mashed

Mash the avocado with onion powder, garlic powder, fruit sugar, Bragg's, Vegit, and mayonnaise. Add a little water to thin the avocado mixture. Stir in the diced cucumber, tomato and onion. Pour the dressing over romaine lettuce. Serve immediately.