Ahhh-vocados - they're not just for guacamole. Although the yum-my dip is probably one of their most popular uses, there are other reasons to love avocados. You can use them to make dipping sauces for chicken, pork and beef; you can mash, season and spread them on bread for sandwiches; you can slice them for salads and sandwiches, purée them for smoothies and use them in cooked dishes.

And although one medium avocado contains a lot of fat - 30 grams - it's mostly the monounsaturated kind thought to lower bad (LDL) cholesterol and boost good (HDL) cholesterol. Avocados also are a good source of lutein, an antioxidant that's good for the eyes.

Refrigerate only ripe avocados; unripe avocados will not ripen in the cold. Store ripe avocados for up to five days - longer and the flesh can turn to flavourless mush and darken.

Freeze puréed avocado for about four months to use in dips, sauces and spreads. Purée ripe avocados in a blender using 1 tablespoon of lime or lemon juice for each avocado. Place in airtight container leaving 1/2 to 1-inch head space. Cover and freeze.

BASIC GUACAMOLE

Here's a favourite basic spicy guacamole dip recipe that makes about 2 1/2 cups. You can tailor the chili peppers and cayenne to your taste. If you can't find ripe tomatoes, omit them. It's best to make the guacamole ahead and refrigerate it for a few hours before serving.

In a large bowl, lightly mash flesh of 4 avocados. Leave it chunky. Add 1/2 cup chopped white onion, 2 diced Roma tomatoes, juice of 1 large lime, 1/2 cup chopped cilantro leaves, 1 seeded and chopped jalapeno or serrano chili pep-per, 1 finely minced large clove garlic, 1 teaspoon (or more as desired) salt, 1/4 teaspoon freshly ground black pepper or to taste, 1/2 teaspoon cayenne pep-per, 1 1/2 teaspoons favourite chili powder, such as ground ancho (optional). Stir together lightly.

Taste and adjust seasoning. Press plastic wrap directly on the dip and cover with another lid.

Crab Cakes Stuffed With Avocado

The delicate flavour of crab and the soft buttery texture of avocados give a rich taste. You can make the crab cakes dinner-size or smaller.

Serves: 4

Preparation time: 15 minutes

Total time: 1 hour 8 tsps. olive oil, divided

1 large shallot, finely chopped

2 Tbsps. finely chopped red bell

pepper

2/3 cup fresh bread crumbs

1/3 cup shredded Asiago cheese

3 Tbsps. low-fat mayonnaise

2 Tbsps. fresh lemon juice

2 Tbsps. finely chopped Italian parsley leaves

1 Tbsp. Dijon mustard

1 egg, beaten

1/2 tsp. salt

2 (6-oz.) cans lump crabmeat, rinsed, drained, picked through for shells and squeezed dry

1 ripe Hass avocado, seeded, peeled and finely chopped

6 cups mixed greens Mandarin orange slices 1/3 cup prepared balsamic salad dressing

In a small skillet, heat 2 teaspoons olive oil over medium heat. Add shallot and sauté 2 minutes.

In a large bowl, combine shallot and red pepper, bread crumbs, cheese, mayonnaise, lemon juice, parsley, mustard, egg, salt and crabmeat. Cover and refrigerate to allow flavours to blend.

Stir in avocado. Form crab mixture into 12 cakes and chill for 30 minutes.

In large skillet, heat remaining oil over medium heat. Add crab cakes and cook for about 3 minutes or until browned; turn and brown other side. Serve on a bed of greens with mandarin orange segments drizzled with dressing.

Nutrition facts per 2 crab cakes: 350 calories (49 per cent from fat), 19 grams fat (3.5 grams sat. fat), 29 grams carbohydrates, 18 grams protein, 780 mg sodium, 95 mg cholesterol, 6 grams fibre.

AVOCADO, TURKEY AND BRIE PANINI

Makes: 6

Preparation time: 10 minutes

Total time: 15 minutes

1/3 cup olive oil

3 Tbsps. balsamic vinegar

1 large garlic clove, minced Salt and pepper to taste

1 (16-oz.) ciabatta or other rustic bread, halved horizontally

8 oz. thinly sliced turkey

8 oz. sliced brie cheese

2 ripe avocados, peeled, seeded and each cut into 12 slices

In a small bowl, whisk together the olive oil, vinegar and garlic to blend; season dressing to taste with salt and pepper.

Open the bread like a book. Brush some of the dressing on the inside of the bottom half of the bread.

Layer turkey, cheese and sliced avocados on the bottom half.

Drizzle with more of the dressing and sprinkle with salt and pepper. Press top of bread over.

Cut bread into sandwiches. Cook in a heated sandwich grill or panini maker 3 to 5 minutes or until cheese is melted and sandwiches are golden on both sides.

Nutrition facts: 611 calories (53 per cent from fat), 36 grams fat (11 grams sat. fat), 45 grams carbohydrates, 27 grams protein, 826 mg sodium, 66 mg cholesterol, 6 grams fibre.

CHIPOTLE CHICKEN TACOS WITH AVOCADO AND CUCUMBER RELISH

Chipotle chilies give the chicken a smoky, spicy kick that is cooled down by a crunchy avocado cucumber relish. These make for an easy weeknight meal. You can make the relish several hours ahead.

Serves: 4 (2 tacos each)

Preparation time: 20 minutes

Total time: 30 minutes

Avocado and cucumber relish:

1 large ripe avocado, peeled, seeded and diced

1/4 cup seeded and finely chopped English cucumber

3 Tbsps. finely diced red onion

1 large red radish, diced

2 Tbsps. finely chopped fresh parsley or cilantro

1 Tbsp. red wine vinegar

2 tsps. olive oil

Salt to taste

Tacos:

1 Tbsp. olive oil

2 Tbsps. finely chopped red onion

1 clove garlic, finely chopped

2 to 4 chipotle peppers in adobo

sauce, finely chopped

2 Tbsps. honey

2 medium vine-ripened tomatoes, cored, seeded and diced

2 green onions, finely sliced

3 cups coarsely shredded roasted chicken breast

Salt and pepper to taste

8 small corn tortillas

Cilantro leaves and lime slices for garnish

To make the relish: In a large mixing bowl, combine the avocado, cucumber, red onion and radish.

Add in the parsley and red wine vinegar, and slowly drizzle in the oil until combined. Season with salt to taste. Cover, pressing plastic wrap firmly on the relish and refrigerate until use.

To make tacos: Heat a medium sauté pan over medium-high heat.

Add the oil and the onion to the pan; cook for 2 minutes, stirring often.

Add the garlic and cook for 1 minute, then stir in the peppers, honey and tomatoes.

Cook for 3 to 4 minutes or until most of the liquid from the tomatoes has evaporated and the mixture begins to thicken.

Add the green onions and chicken and mix well. Season with salt and pep-per to taste and remove from heat.

Heat tortillas in a separate small sauté pan over medium-high heat for about 15 seconds on each side to warm through. Or warm in the microwave.

Divide and spoon the chicken mixture among the tortillas, top each taco with the avocado relish, garnish with cilantro leaves and serve with lime slices.

Nutrition facts: 360 calories (38 per cent from fat), 15 grams fat (2.5 grams sat. fat), 30 grams carbohydrates, 26 grams protein, 105 mg sodium, 60 mg cholesterol, 5 grams fibre.