EVERYDAY FRESH AVOCADO

RECIPES AND TIPS

Ways to Love One Today™

Nutrition Facts

NUTRITION FACTS naturally good fats

cholesterol free

Amount per Serving Calories 50 Calories from Fat 35

What does it mean to Love One Today?



Love One Today is a way of life, a delicious way of life. It means that we love fresh Hass Avocados with all the benefits they can provide, like containing naturally good fats and being cholesterol free. This cookbook is filled with tips, information, and, of course, recipes, so you can continue to love and enjoy fresh Hass Avocados every day. Why should you Love One Today? It’s easier to ask why you shouldn’t, but here are a few reasons:

Naturally good fats

2% DV iron per 1-oz serving



Cholesterol free

Less than 1 gram sugar



Sodium free

Good fat in avocados can replace saturated fat



81 mcg lutein and zeaxanthin per 1-oz serving

8% DV fiber per 1-oz serving



4% DV potassium per 1-oz serving

Serving Size 1/5 medium (30g/1 oz.) Servings per Container 5

%Daily Value*

Total Fat 4.5g Saturated Fat 0.5g Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 3g Cholesterol 0mg Sodium 0mg Potassium 150mg Total Carbohydrate 3g Dietary Fiber 2g Sugars 0g Protein 0g

7%

0% 0% 4% 1% 8%

Hass Avocados—More than Great Taste! Fresh Hass Avocados are rich, creamy, delicious, and virtually the only fruit that contains monounsaturated fats. See the nutrition facts panel to learn about the nutritional attributes of this nutrient-dense fruit.

Vitamin A 0% • Vitamin C 4% Calcium 0% • Iron 2% Vitamin E 4% • Thiamin 2% Riboflavin 4% • Niacin 4% Vitamin B6 4% • Folate 6% Pantothenic Acid 4% • Phosphorus 2% Magnesium 2% • Zinc 2% Copper 2% • Manganese 2% *P ercent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories

Total Fat Less Sat Fat Less Cholesterol Less Sodium Less Total Carbs Dietary Fiber

than than than than

2,000

2,500

65g 20g 300mg 2,400mg 300g 25g

80g 25g 300mg 2,400mg 375g 30g

Calories per gram: Fat 9 • Carbohydrates 4 • Protein 4

1

Ripening

Meal Suggestions

How to Know When a Hass Avocado is Ripe Hass Avocados do not ripen on the tree; they ripen or “soften” after they have been harvested. Hass Avocados differ from some other varieties of avocados because they can change from a dark-green color to a deep purplish, almost black, hue when ripe. Although skin color can help in the initial visual selection of Hass Avocados, the best indicator for ripeness is pressure. Color, at times, is misleading as avocado “softening” can occur at a varying rate, independent of the color.

How to Pick the Best Hass Avocados Step 1:

2

UNDERRIPE Not Ripe

BREAKING Almost Ripe

Days to Ripe: 4–5

Days to Ripe: 1–2

RIPE Ready to Eat

OVERRIPE Past Ripe

Days to Ripe: 0

Days to Ripe: Past Due

Take a look at the chart on left. When comparing a group of Hass Avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than Hass Avocados with lighter skin. Check the outer skin of the avocado for any large indentations as this may be a sign that the fruit has been bruised.

Easy Ways to Include More Fresh Avocados in Your Diet Throughout the Day Breakfast Creamy texture and good fats make avocados a great addition to breakfast staples, such as smoothies and toast. Cut back on saturated fats by replacing dairy in a smoothie with velvety avocado. For a hassle-free breakfast, smash half an avocado on toast to create a cholesterol-free spread; top with an egg for a solid boost of protein. Lunch Elevate lunch basics like soups, salads, and sandwiches with a touch of avocado. Cube over a spiced soup for a cool contrast, bulk up a salad with hearty chunks, or complement savory sandwiches with a few fresh slices of creamy green. Dinner

Step 2:

Avocados complement a host of dinner entrées, from seafood to steak to your favorite vegetarian bowl. Mix fresh avocado into a chopped salsa to create a gardenfresh topper, or purée with spices and vegetable broth to create a creamy sauce for salads, proteins, and even pasta.

Place the avocado in the palm of your hand and gently squeeze without applying your fingertips as this can cause bruising.

Snack

Step 3: If the avocado yields to firm, gentle pressure you know it’s ripe and ready to eat. If the avocado does not yield to gentle pressure, it is considered still firm and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch, it may be very ripe to overripe.

Avocados are perfect for snacking. Mash up an avocado with salt and lime for a basic guacamole, or purée with chickpeas and salt for a green hummus dip. For avocado purists, a spoon and a dash of salt or salad dressing is all you need. Dessert Yes, avocados are great in desserts too. Their rich texture makes them an excellent addition to thick, creamy favorites like puddings, cheesecake, and ice cream. Because 75% of the fat in avocados is unsaturated, they are a great substitute ingredient for baked goods that may otherwise contain saturated fat.

3

Storage Tips

How to Store Unripe Avocados Unripe, firm, or green fruit can take four to five days to ripen at room temperature (approximately 65–75°F, avoid direct sunlight). Refrigeration can slow the ripening process, so for best results, store unripe fruit at room temperature unless room conditions exceed that range. Store Cut Unripe Avocados If you have cut open your avocado and found it to be unripe, sprinkle the exposed flesh of the avocado with lemon or lime juice, place the two halves back together and cover tightly with clear plastic wrap before placing in the refrigerator. Check the avocado periodically to see if it has softened up enough to eat. Depending on firmness when the fruit was cut and temperature conditions, the ripening process will vary. How to Store Ripe Avocados Ripe fruit that has not been cut open can be stored in the refrigerator for two to three days. Store Cut Ripe Avocados Sprinkle cut, mashed, or sliced fruit with lemon or lime juice or another acidic agent and place in an air-tight container or tightly covered with clear plastic wrap. The fruit can be stored in your refrigerator for a day.

4

5

Grilled Chicken Flatbread with Avocado Yogurt and Chopped Salad

QUICK NUTRITION FACTS:

A great way to repurpose leftover chicken breasts, this sandwich makes for an easy dinner or packed lunch that is bursting with flavor.

Calories

367

Total Fat

11 g

Amount per serving

Ingredients:

Saturated Fat

2g

Trans Fat

0g

1 ripe Fresh Avocado, halved, pitted, peeled, and cubed

Cholesterol

1-1/2 cups peeled, seeded, diced cucumber

Sodium

1/4 cup diced sweet onion 1/2 tsp. salt, divided 2 Tbsp. plain 2% Greek yogurt 2 Tbsp. water

49 mg 626 mg

Carbohydrates serves

4

44 g

Dietary Fiber

9g

Sugars

3g

Protein

26 g

1 Tbsp. fresh lemon juice, divided 1/4 tsp. black pepper 1 cup grape tomatoes, halved 2 Tbsp. chopped fresh dill 2 grilled chicken cutlets, sliced 4 whole-wheat pitas or flatbreads Instructions

Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes

1. In a medium bowl, combine cucumber, onion, and 1/4 teaspoon of the salt. Let stand 20 minutes. 2. In a blender, combine half of the avocado, yogurt, 2 tablespoons of water, half of the lemon juice, pepper, and remaining 1/4 teaspoon salt; purée until smooth. 3. Drain cucumber mixture; add tomatoes, dill, remaining lemon juice, and remaining cubed avocado; stir to combine. 4. Spread pitas with avocado purée. Top with chicken and cucumber mixture. 7

QUICK NUTRITION FACTS: Amount per serving

The Works! Avocado Burger Topper Upgrade your favorite burger with this avocado topper recipe that incorporates all of your favorite fixings into one savory mixture. Ingredients:

Calories

140

Total Fat

11 g

Saturated Fat

2g

Trans Fat

0g

1 Tbsp. vegetable oil

Cholesterol

1 medium yellow onion, thinly sliced

Sodium

2 garlic cloves, minced

Carbohydrates

8g

1/2 cup pitted, diced tomato

Total Sugars

2g

Protein

4g

1/2 cup shredded Parmigiano-Reggiano cheese 1 Tbsp. sweet pickle relish 1 Tbsp. slivered basil leaves

serves

4 mg 303 mg

6

1 tsp. country-style mustard 1/2 tsp. salt 1/4 tsp. ground black pepper 2 ripe Fresh Avocados, peeled, pitted, and diced Instructions

Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes

1. In a medium skillet, heat the oil. Add the onion and sauté over medium heat, stirring occasionally, until well browned, about 8 minutes. Add the garlic and cook 1 minute longer. Allow to cool. 2. In a large bowl, combine the sautéed onion and garlic with the tomato, cheese, pickle relish, basil, mustard, salt, and pepper. 3. Gently toss in the avocados.

9

Avocado Turkey Chili Stuffed Sweet Potatoes Adding avocado to the filling makes for a nutrient-rich creaminess that complements the sweet and spicy baked potato. Ingredients: 1 ripe Fresh Avocado, halved, pitted, peeled, and cubed 4 medium sweet potatoes

328

Total Fat

15 g

Saturated Fat

3g

Trans Fat

0g

Carbohydrates

1/4 cup diced red bell pepper

1/2 tsp. dried oregano

Calories

Sodium

1/2 cup diced onion

3/4 tsp. ground cumin

Amount per serving

Cholesterol

1 Tbsp. olive oil

1 garlic clove, minced

QUICK NUTRITION FACTS:

serves

39 mg 549 mg 35 g

Total Sugars

11 g

Protein

15 g

4

1/4 tsp. salt 8 oz. ground white-meat turkey

Prep Time: 15 minutes

1 (14oz.) can petite diced tomatoes in juice 1/4 cup grated cheddar cheese (optional) Instructions

Cook Time: 60 minutes Total Time: 75 minutes

1. Heat oven to 400°F. 2. With a fork, pierce sweet potatoes all over several times. Place on a baking sheet lined with aluminum foil; bake until soft and fork tender, about 45 minutes. 3. Heat oil in a deep skillet over medium heat. Add onion and pepper; cook, stirring occasionally, until tender, about 5 minutes. Stir in garlic, cumin, oregano, and salt. 4. Add turkey; cook, stirring and breaking it up with a spoon until no longer pink, 3 to 5 minutes. Stir in tomatoes. Reduce heat to medium-low; cover and cook 20 minutes. 5. Remove from heat and stir in avocado. Slice baked sweet potatoes lengthwise just until open. Fill with turkey mixture.

11

QUICK NUTRITION FACTS:

Avocado and Banana Smoothie

Amount per serving

Half beverage, half dessert, these fruity creamy treats are ready in just 10 minutes.

Calories

180

Total Fat

8g

Saturated Fat

Ingredients:

1g

Trans Fat

0g

1/4 cup pineapple juice

Cholesterol

1 (6 oz.) package of Greek-style nonfat yogurt*

Sodium

1 frozen, very ripe banana, peeled and cubed

Carbohydrates

24 g

1/2 ripe Fresh Avocado, seeded and peeled

Total Sugars

14 g

Sweetener, optional as desired *Banana, pineapple, or vanilla flavor recommended

serves

5 mg 65 mg

Protein

6g

2

Instructions 1. Place juice, yogurt, banana, and avocado in a blender.

Prep Time: 10 minutes

2. With the blender on the smoothie or puree setting, blend until smooth.

Total Time: 10 minutes

3. Garnish with a wedge of pineapple if desired.

13

Fun-Shaped Mini Avocado and Cheese Sandwiches

QUICK NUTRITION FACTS:

These fun-shaped avocado and cheese sandwiches make the perfect grab-and-go food for kids.

Calories

280

Total Fat

12 g

Amount per serving

Ingredients:

Saturated Fat

5g

Trans Fat

n/a

8 slices whole-wheat bread, crusts removed

Cholesterol

1/2 ripe Fresh Avocado, pitted, peeled, and scooped out

Sodium

1 Tbsp. apple juice

Carbohydrates

4 slices American cheese

Total Sugars

n/a

Protein

12 g

serves Instructions 1. Using a rolling pin, roll out each bread slice until very thin, set aside. 2. In a small bowl, combine avocado and apple juice. Mash until smooth. 3. Divide avocado mixture between half of the bread slices, mounding in the center of each slice. Top avocado mixture with a cheese slice.

20 mg 670 mg 34.8 g

4 Prep Time: 10 minutes Total Time: 10 minutes

4. Place a second slice of bread on top of each piece of cheese. Use fingers to press on bread about 1-inch from edge on all sides to seal avocado-cheese filling inside the bread. 5. Use various sizes and shapes of cookie cutters to cut out mini sandwiches.

15

QUICK NUTRITION FACTS:

Avocado and Coconut Ice Pops

Amount per serving

Simple ingredients for a refreshing treat: coconut milk, honey, avocado, and lime are blended and poured into molds (any mold works, like a paper cup with a popsicle stick).

Calories

160

Total Fat

13 g

Ingredients:

Saturated Fat

9g

Trans Fat

0g

Cholesterol

1 large ripe Fresh Avocado, sliced and pitted

Sodium

1 cup coconut milk

Carbohydrates

2 Tbsp. honey (may substitute with 2 Tbsp. sugar) 2 Tbsp. lemon juice

serves

1/4 cup sweetened shredded coconut

0 mg 25 mg 12 g

Total Sugars

9g

Protein

1g

8

Instructions 1. Place avocado, coconut milk, honey, and lemon into blender. Blend on high until smooth. 2. Pour into 5 oz. paper cups. Place in freezer until firm but not frozen. About 30 minutes to 1 hour. 3. Insert popsicle sticks and sprinkle even amounts of shredded coconut into each cup.

Prep Time: 5 minutes Cook Time: 5 hours Total Time: 5  hours, 5 minues

4. Return to freezer for about 4 hours until firm.

17

QUICK NUTRITION FACTS:

Avocado Egg Salad

Amount per serving

Creamy avocado and spicy Dijon mustard replace mayonnaise in this new twist on an old favorite.

Calories

176

Total Fat

13 g

Ingredients:

Saturated Fat

3g

Trans Fat

0g

1 ripe Fresh Avocado, halved, pitted, and peeled

Cholesterol

187 mg

6 hardboiled eggs, peeled and halved

Sodium

414 mg

1 Tbsp. white wine vinegar

Carbohydrates

7g

1 tsp. Dijon mustard

Total Sugars

2g

Protein

9g

1/2 tsp. salt 1/2 cup minced onion 2 Tbsp. chopped chives (optional)

serves

4

Instructions

Prep Time: 10 minutes

1. Remove and discard yolks of two of the eggs; chop remaining whites and eggs; set aside.

Total Time: 10 minutes

2. In a bowl, combine half of the avocado, vinegar, mustard, and salt; mash until smooth. Dice remaining avocado and add to mixture along with eggs and onion; mix gently.

19

Spiced Wontons with Avocado Dipping Sauce

Spiced Wonton Instructions

QUICK NUTRITION FACTS:

1. Place olive oil in a large skillet over medium-high heat. Add onions and cook, stirring often, until softened, about 4 minutes.

Amount per serving

Wontons made with fresh avocados and deliciously seasoned ground beef make a perfect snack for game-day entertaining.

2. Add cumin, salt, chile powder, cayenne, and cinnamon. Stir to combine and let cook for a minute.

Calories

230

Total Fat

12 g

Spiced Wonton Ingredients

3. Add ground beef and cook, stirring often, until browned, about 5 minutes.

Saturated Fat

3g

Trans Fat

n/a

4. Add red peppers and cook for another minute, breaking up bigger pieces of meat with a wooden spoon. Remove from heat.

Cholesterol

5. Sprinkle lime juice over avocado and add to meat mixture. Stir gently to combine.

Carbohydrates Total Sugars

4g

6. Place equal amounts of meat mixture in the center of each wonton wrapper (about a teaspoon each).

Protein

9g

1 Tbsp. olive oil 1/2 cup finely diced yellow onion 1/4 tsp. ground cumin 1/2 tsp. salt 1/2 tsp. chipotle chile powder 1/8 tsp. (or to taste) cayenne pepper 1/8 tsp. (or to taste) ground cinnamon 1/2 lb. lean ground beef 2/3 cup finely diced red bell pepper 1 Tbsp. lime juice 1 ripe Fresh Avocado, peeled, pitted, and finely diced 1 (50-count) package wonton wrappers 1/4 cup water Hass Avocado Dipping Sauce Ingredients: 2 ripe Fresh Avocados, peeled and pitted 1 cup low-fat sour cream 2 Tbsp. (or to taste) lime juice

Sodium

7. Dip your fingers in water and moisten edges of wonton wrapper. Fold wonton over to form a triangle, pressing edges to seal. Repeat with remaining wrappers and meat mixture.

Prep Time: 10 minutes Cook Time: 20 minutes

9. Remove wontons from oil with a slotted spoon or tongs and let drain on paper towels before serving with Hass Avocado Dipping Sauce.

1. Place avocado, sour cream, lime juice, and zest in the work bowl of a food processor and blend until very smooth. Add salt to taste.

26 g

Yield: 48 wontons

8. Place 2 inches of oil in a medium saucepan. Place saucepan over medium heat. Working in batches, carefully cook 5 or 6 wontons until golden, about 40 seconds. Turn and cook another 30 to 40 seconds (if wontons get brown too quickly, lower heat a little bit).

Hass Avocado Dipping Sauce Instructions

20 mg 310 mg

Total Time: 3  0 minues serves

12

Zest from 2 limes, optional Salt to taste 21

QUICK NUTRITION FACTS:

Avocado Mango Rice Salad

Amount per serving

This rice salad is a perfect blend of sweet and savory and makes for easy entertaining or a satisfying lunch. Can be served with white rice instead of brown or over mixed greens.

Calories

342

Total Fat

12 g

Saturated Fat Trans Fat

Ingredients:

Cholesterol

2g 0 mg 0 mg

1 ripe Fresh Avocado, halved, pitted, peeled, and cubed

Sodium

2 cups cooked brown rice

Carbohydrates

57 g

1 ripe mango, peeled and cubed

Total Sugars

14 g

1 (15 oz.) can black beans, drained 1 red bell pepper, diced 2 scallions, thinly sliced

serves

516 mg

Protein

9g

4

2 Tbsp. fresh lime juice 1 Tbsp. olive oil 2 Tbsp. chopped fresh cilantro 1/2 tsp. salt 1/4 tsp. pepper

Prep Time: 20 minutes Cook Time: 5 minutes Total Time: 2  5 minues

Note: Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Instructions 1. In a large bowl combine rice, beans, mango, bell pepper, scallions, lime juice, oil, cilantro, salt, and pepper. 2. Add avocado; toss gently.

23

QUICK NUTRITION FACTS:

Fresh Avocado Chocolate Mousse

Amount per serving

Fresh avocados help make this dark chocolate mousse rich and creamy.

Calories

360

Total Fat

18 g

Ingredients:

Saturated Fat

6g

Trans Fat

n/a

1 (16 oz.) container low-fat cottage cheese

Cholesterol

1 cup powdered sugar

Sodium

2 ripe Fresh Avocados, peeled and pitted

Carbohydrates

44 g

6 oz. bittersweet dark chocolate, chopped

Total Sugars

37 g

Protein

12 g

serves Instructions 1. Place cottage cheese in the work bowl of a food processor and purée until smooth, about 1 minute.

5 mg 25 mg

3

2. Add sugar and avocado and purée until avocado is completely incorporated and mixture is very smooth. Set aside. 3. Place chocolate in a glass or microwave-safe bowl and heat on high at 30-second intervals, stirring between intervals until chocolate has melted and is smooth.

Prep Time: 4 minutes Cook Time: 1 minute Total Time: 5 minutes

4. With food processor running, pour chocolate through feed tube and blend with avocado mixture until completely incorporated. 5. Cover and chill until ready to serve.

25

naturally good fats

cholesterol free

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