--- title: Enjoy an Avocado Today description: Avocado nutrition and recipe --- [![healthy-citizens-blog-logo](https://blog.citizensenergygroup.com/hs-fs/hubfs/healthy-citizens-blog-logo.jpg?width=451&name=healthy-citizens-blog-logo.jpg)](https://blog.citizensenergygroup.com/wellness) [![](https://blog.citizensenergygroup.com/hubfs/Backgrounds/search-mobile.png)](https://www.citizensenergygroup.com/Search) # Enjoy an Avocado Today By Melissa Hehmann, RDN, CDE on 4/23/20 11:06 AM Avocados are technically a fruit, a single-seeded berry to be exact. They are available in dozens of varieties from Reed to Zutanmo, but the Haas Avocado is the most common in the United States.   Not only are avocados delicious, they also rich in many nutrients benefitting health:  - Mono-unsaturated fats, which can reduce inflammation and decrease risk for heart disease - Fiber, which can help you stay full longer and reduce risk of heart disease - Potassium, which helps maintain healthy blood pressure - Folate helps produce and maintain new cells and is especially important during periods of rapid cell division and growth such as infancy and pregnancy  - Phytonutrients have antioxidant and anti-inflammatory activities and may enhance immunity. **Avocado Egg-in-a-Hole Recipe** *2 servings* Ingredients: - 1 firm avocado - 1 egg - grated cheese - garlic powder - Salt and freshly ground black pepper Directions: 1. Cut the avocado in half and remove the pit. Place the halves face up on a muffin tin so they won't tip over. 2. Beat egg, add desired ingredients like grated cheese, garlic powder, salt and pepper.  3. Pour the beaten egg into each hole (one egg fills two halves).  4. Bake at 375° F for 15 to 20 minutes or until desired egg hardness. *Nutrition Facts per Serving: 210 calories, 18g Fat, 8g Carbohydrate, 6g Fiber, 6g Protein*     ### Current Articles ### Recent Issues - [February 2020 (19)](https://blog.citizensenergygroup.com/wellness/archive/2020/02) - [February 2025 (16)](https://blog.citizensenergygroup.com/wellness/archive/2025/02) - [March 2021 (15)](https://blog.citizensenergygroup.com/wellness/archive/2021/03) - [April 2025 (15)](https://blog.citizensenergygroup.com/wellness/archive/2025/04) - [July 2021 (14)](https://blog.citizensenergygroup.com/wellness/archive/2021/07) - [April 2026 (14)](https://blog.citizensenergygroup.com/wellness/archive/2026/04) - [March 2020 (13)](https://blog.citizensenergygroup.com/wellness/archive/2020/03) - [January 2022 (13)](https://blog.citizensenergygroup.com/wellness/archive/2022/01) - [January 2023 (13)](https://blog.citizensenergygroup.com/wellness/archive/2023/01) - [August 2020 (11)](https://blog.citizensenergygroup.com/wellness/archive/2020/08) - [April 2020 (10)](https://blog.citizensenergygroup.com/wellness/archive/2020/04) - [May 2025 (10)](https://blog.citizensenergygroup.com/wellness/archive/2025/05) - [June 2025 (10)](https://blog.citizensenergygroup.com/wellness/archive/2025/06) - [May 2020 (9)](https://blog.citizensenergygroup.com/wellness/archive/2020/05) - [June 2020 (9)](https://blog.citizensenergygroup.com/wellness/archive/2020/06) - [January 2024 (9)](https://blog.citizensenergygroup.com/wellness/archive/2024/01) - [September 2025 (9)](https://blog.citizensenergygroup.com/wellness/archive/2025/09) - [January 2026 (9)](https://blog.citizensenergygroup.com/wellness/archive/2026/01) - [September 2020 (8)](https://blog.citizensenergygroup.com/wellness/archive/2020/09) - [November 2020 (8)](https://blog.citizensenergygroup.com/wellness/archive/2020/11) - [May 2023 (8)](https://blog.citizensenergygroup.com/wellness/archive/2023/05) - [March 2024 (8)](https://blog.citizensenergygroup.com/wellness/archive/2024/03) - [July 2024 (8)](https://blog.citizensenergygroup.com/wellness/archive/2024/07) - [January 2025 (8)](https://blog.citizensenergygroup.com/wellness/archive/2025/01) - [August 2025 (8)](https://blog.citizensenergygroup.com/wellness/archive/2025/08) - [December 2025 (8)](https://blog.citizensenergygroup.com/wellness/archive/2025/12) - [July 2020 (7)](https://blog.citizensenergygroup.com/wellness/archive/2020/07) - [October 2020 (7)](https://blog.citizensenergygroup.com/wellness/archive/2020/10) - [May 2021 (7)](https://blog.citizensenergygroup.com/wellness/archive/2021/05) - [September 2021 (7)](https://blog.citizensenergygroup.com/wellness/archive/2021/09) - [October 2021 (7)](https://blog.citizensenergygroup.com/wellness/archive/2021/10) - [November 2021 (7)](https://blog.citizensenergygroup.com/wellness/archive/2021/11) - [April 2022 (7)](https://blog.citizensenergygroup.com/wellness/archive/2022/04) - [May 2022 (7)](https://blog.citizensenergygroup.com/wellness/archive/2022/05) - [June 2022 (7)](https://blog.citizensenergygroup.com/wellness/archive/2022/06) - [September 2022 (7)](https://blog.citizensenergygroup.com/wellness/archive/2022/09) - [November 2022 (7)](https://blog.citizensenergygroup.com/wellness/archive/2022/11) - [July 2023 (7)](https://blog.citizensenergygroup.com/wellness/archive/2023/07) - [September 2023 (7)](https://blog.citizensenergygroup.com/wellness/archive/2023/09) - [May 2024 (7)](https://blog.citizensenergygroup.com/wellness/archive/2024/05) - [June 2024 (7)](https://blog.citizensenergygroup.com/wellness/archive/2024/06) - [October 2024 (7)](https://blog.citizensenergygroup.com/wellness/archive/2024/10) - [July 2025 (7)](https://blog.citizensenergygroup.com/wellness/archive/2025/07) - [October 2025 (7)](https://blog.citizensenergygroup.com/wellness/archive/2025/10) - [February 2026 (7)](https://blog.citizensenergygroup.com/wellness/archive/2026/02) - [May 2026 (7)](https://blog.citizensenergygroup.com/wellness/archive/2026/05) - [February 2021 (6)](https://blog.citizensenergygroup.com/wellness/archive/2021/02) - [June 2021 (6)](https://blog.citizensenergygroup.com/wellness/archive/2021/06) - [December 2021 (6)](https://blog.citizensenergygroup.com/wellness/archive/2021/12) - [March 2022 (6)](https://blog.citizensenergygroup.com/wellness/archive/2022/03) - [July 2022 (6)](https://blog.citizensenergygroup.com/wellness/archive/2022/07) - [August 2022 (6)](https://blog.citizensenergygroup.com/wellness/archive/2022/08) - [October 2022 (6)](https://blog.citizensenergygroup.com/wellness/archive/2022/10) - [December 2022 (6)](https://blog.citizensenergygroup.com/wellness/archive/2022/12) - [March 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/03) - [April 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/04) - [June 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/06) - [August 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/08) - [October 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/10) - [November 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/11) - [December 2023 (6)](https://blog.citizensenergygroup.com/wellness/archive/2023/12) - [February 2024 (6)](https://blog.citizensenergygroup.com/wellness/archive/2024/02) - [April 2024 (6)](https://blog.citizensenergygroup.com/wellness/archive/2024/04) - [August 2024 (6)](https://blog.citizensenergygroup.com/wellness/archive/2024/08) - [September 2024 (6)](https://blog.citizensenergygroup.com/wellness/archive/2024/09) - [November 2024 (6)](https://blog.citizensenergygroup.com/wellness/archive/2024/11) - [July 2026 (6)](https://blog.citizensenergygroup.com/wellness/archive/2026/07) - [December 2024 (5)](https://blog.citizensenergygroup.com/wellness/archive/2024/12) - [November 2025 (5)](https://blog.citizensenergygroup.com/wellness/archive/2025/11) - [January 2021 (4)](https://blog.citizensenergygroup.com/wellness/archive/2021/01) - [February 2023 (1)](https://blog.citizensenergygroup.com/wellness/archive/2023/02) [![View Archives](https://no-cache.hubspot.com/cta/default/2545024/e407588d-cae2-4a9b-814b-c305a1e4ba95.png)](https://cta-redirect.hubspot.com/cta/redirect/2545024/e407588d-cae2-4a9b-814b-c305a1e4ba95) **Healthy Citizens** is published by Citizens Energy Group, Human Resources Department, under the direction of Mark Bender, Director of Human Resources. It is distributed to the company’s employees and retirees, and to other interested parties upon request. **Editor:** Melissa Hehmann **Graphic Arts:** Wayne Stohs, Joel Bustamante The Human Resources Department welcomes any ideas, comments, or suggestions from readers on how this publication might better serve you. Please email the Human Resources Department at mhehmann@citizensenergygroup.com. Copyright © Citizens Energy Group. All rights reserved. - [Terms & Conditions](https://www.citizensenergygroup.com/Terms-Conditions) - [Privacy & Security](https://www.citizensenergygroup.com/Privacy-Security) - [Accessibility](https://www.citizensenergygroup.com/Accessibility) - [Site Map](https://www.citizensenergygroup.com/Site-Map)