They’re pear-shaped with bumpy dark green skin that darkens as they ripen, they’re always in season, and they’re used to make guacamole—the yummy green mound next to the salsa on a plate of Mexican food. We’re talking about Hass avocados, and although there are many avocado varieties, these account for nearly all the avocados eaten in the United States. Fuerte avocados, found less frequently and mostly on the East Coast, have a smooth, pale green skin and are considered by some to be less buttery and flavorful than the Hass variety.

Avocados are high in fat and calories, but are a healthful indulgence when eaten in moderation. A serving size (1/5 of a medium avocado) has 55 calories and 5 grams of fat. They’re sodium- and cholesterol-free, and most of their fat is the heart-healthy monounsaturated type, which studies indicate may lower the body’s LDL (bad) cholesterol and boost its HDL (good) cholesterol. They’re loaded with a variety of vitamins, minerals, and phytonutrients, which are thought to protect the body from disease and contribute to overall good health.

Choose medium to large avocados that are oval-shaped, heavy, and blemish-free. Most grocery store avocados aren’t ripe; they ripen at room temperature in 2 to 5 days. The skins yield to gentle palm pressure when they’re ready to eat. Ripe, uncut fruit can be kept in the refrigerator for 2 to 3 days. To pit an avocado: Slice it lengthwise around the seed and rotate the halves to separate. Carefully tap the blade of a sharp knife into the pit, making sure the knife sticks in the pit. Gently twist until the pit releases from the flesh. Scoop out the meat with a spoon. Sprinkle with lemon juice to prevent discoloration.

The smooth, earthy flavor of avocados compliments many foods. Mash them to make a sandwich spread, or a baked potato topping. Serve sliced as a breakfast side instead of sausage or bacon. Add cubes to salads or salsa or top a veggie burger with slices. The best part is, you can enjoy their creamy taste year-round.