Now no self-respecting salad or slice of toast would be without a creamy wedge of perfectly ripe avocado. So simple and delicious, this avocado on toast recipe is perfect when you need a quick and nutritious breakfast or snack. Two main avocado varieties are avocado aioli: Hass and Fuerte.

Fuerte variety has a smooth green skin. Avocados are very high in both protein and oil. Look for avocadoes that have unblemished skins with no soft spots, which suggest bruising. Extra virgin avocado oil is now widely available in UK supermarkets. To test ripeness, press the skin lightly with your thumb.

If it feels slightly yielding, it’s ready to eat. Cut lengthways down to the stone and twist to separate the two halves. Pierce the stone carefully with a knife to embed the knife’s tip, then pull the stone out. The yellow-green flesh should come away from the skin easily, but it will go brown when exposed to air, so always prepare avocados just before serving or drench in lemon juice to prevent the browning.

The avocado has the highest protein and oil content of any fruit. In fact, this soft-fleshed fruit can contain up to 30 per cent fat. The BBC is not responsible for the content of external sites. Read about our approach to external linking.

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Our team thoroughly researches and evaluates the recommendations we make on our site. Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. The avocado is the fatty fruit of the avocado tree, scientifically known as Persea americana. It is native to Mexico and Central America.

The avocado has a smooth and creamy texture. It is rich in monounsaturated fats and is much higher in fat than most other fruits. Avocados have a unique nutrition profile. Research has linked eating avocados with various health benefits, such as a reduced risk of cardiovascular disease. They are also very satiating and may be useful for weight loss. There are many types of avocados, varying in color, size, and shape. People can eat avocado raw, in smoothies, or in dips, including guacamole.

Avocados are usually pear-shaped to round, and they come in a variety of colors, ranging from pale green to almost black when fully ripe. The most popular type is called Hass avocado, which is round with black skin. Avocados are popular ingredients in salads and dips. Half an avocado, or 100 g, contains just 0. 66 g of sugar, which includes glucose, fructose, sucrose, and galactose. The net digestible carbs are only 1. 8 g for each 100 g of avocado.